Wreck It Weekend WOD 11/11/16

Welcome to another weekend of crush city action.  Get out, wherever you are, and take a step in the fit direction.  This weekend is inspired by the trippy Dr. Strange epic.  After a sweat session, reward yourself with some visual barrage of awesome.  Brought to you by the amazing WOD-RX!

Wod-Rx1

The Mordo:

mordo

3 Rounds:

10 Wide Squats

10 Narrow Squats

10 Jump Squats

3 Rounds:

10 Wide Push Ups

10 Narrow Push Ups

10 Clap Push Ups

3 Rounds:

25 Crunches

40 Mountain Climbers

30 Second Plank

 

The Ancient One:

ancient-one

3 Rounds:

15 Wide Squats

15 Narrow Squats

15 Jump Squats

3 Rounds:

12 Wide Push Ups

12 Narrow Push Ups

12 Clap Push Ups

3 Rounds:

35 Crunches

50 Mountain Climbers

45 Second Plank

 

The Dr. Strange:

dr-strange

3 Rounds:

20 Wide Squats

20 Narrow Squats

20 Jump Squats

3 Rounds:

15 Wide Push Ups

15 Narrow Push Ups

15 Clap Push Ups

3 Rounds:

50 Crunches

60 Mountain Climbers

1:00 Minute Plank

 

Wreck It Weekend WOD 10/14/2016

Enjoy this weeks WOD, inspired by the new Gears of War 4!  Get ready for a sweat session that will prepare you for anything thrown your way.  Brought to you by the awesome folks at WOD-RX.

Wod-Rx1

The Kait Diaz:

gears-girl

10 – 6 second sprints

20 Burpees

30 Leap Frogs

40 Reverse Lunges

50 Push ups

60 Side to Side Jumps

70 Jumping Jacks

80 Dips

90 Squats

100 second Plank

 

The JD Fenix:

gears-son

10 – 7 second sprints

20 High Knees

30 Burpees

40 Leap Frogs

50 Reverse Lunges

60 Push ups

70 Side to Side Jumps

80 Jumping Jacks

90 Dips

100 Squats

110 second Plank

 

The Marcus Fenix:

marcus

10 – 8 second sprints

20 Pull ups

30 High Knees

40 Burpees

50 Leap Frogs

60 Reverse Lunges

70 Push ups

80 Side to Side Jumps

90 Jumping Jacks

100 Dips

110 Squats

120 second Plank

 

 

Wreck It Weekend WOD 9/16/2016

Happy Weekend Wreck It FAM!  We figured we would hit you with a cardio crush session.  Take a break when you need it and work your way through this heavy breather.  Pepper this into any weekly routine to aid your fat blasting potential.  We Make Monsters!  Brought to you by the awesome WOD-RX.

Wod-Rx1

The Randy Otorn:

randy-orton

3 Sets:

8 Burpees

10 Squat Jumps

20 Jumping Jacks

20 Scissor Squats

8 Clap Push ups

 

The Undertaker:

undertaker

3 Sets:

10 Burpees

10 Squat Jumps

25 Jumping Jacks

20 Scissor Squats

10 Clap Push ups

 

The John Cena:

wwe-john-cena-images-17

4 Sets:

10 Burpees

15 Squat Jumps

30 Jumping Jacks

30 Scissor Squats

10 Clap Push ups

Wreck It Weekend WOD 9/9/16

We hope that your work week has been short and your life is full of obstacles that got dominated!  These past few weekend workouts have been pretty body part specific and we wanted to continue the trend with a Back Blast.  All you need to find is a pull up bar to help you sweat this weekend.  Inspired by the new Underworld:Blood Wars trailer and brought to you buy the always awesome WOD-RX.

Wod-Rx1

 

The Vampire:

vampire

4 Rounds:

8 Pull ups

6 Chin ups

4 Wide Grip Pull ups

8 Knees to chest

15 Second Hangs

8 Burpees

 

The Lycan:

lycan

4 Rounds:

10 Pullups 

8 Chin ups

6 Wide Grip Pull ups

10 Knees to chest

20 Second Hangs

10 Burpees

 

The Selene:

selene

4 Rounds:

12 Pullups

10 Chin ups

6 Wide Grip Pull ups

12Knees to chest

25 Second Hangs

12 Burpees

Wreck It Weekend WOD 9/2/16

I always love engaging the inner nerd as well as getting people pumped up to crush some fitness.  This weeks Challenge is brought to you by WOD-RX and inspired by the MMO Juggernaught, World of Warcraft.  You have to admire a game like that.  It’s lasted over a decade and it has brought millions of people together.  Last weekend was a leg lashing.  This weekend will be a chest destroyer.  Go Wild, Get Goofy, Stay Awesome!  Good luck FAM!

Wod-Rx1

 

The Warrior:

warrior2

3 sets:

10 Push Ups

10 Wide Push Ups

10 Narrow Push Ups

10 Incline Push Ups

10 Decline Push Ups

10 Dips

30 Second Planks

 

The Death Knight:

death knight

3 sets:

15 Push Ups

15 Wide Push Ups

15 Narrow Push Ups

15 Incline Push Ups

15 Decline Push Ups

15 Dips

40 Second Planks

 

The Demon Hunter:

demon hunter

3 sets:

20 Push Ups

20 Wide Push Ups

20 Narrow Push Ups

20 Incline Push Ups

20 Decline Push Ups

20 Dips

50 Second Planks

Wreck It Weekend WOD 8/20/16

This weekend is inspired by Kubo and the Two Strings.  No matter what adventure your on, what trial you must undertake, or what life throws your way, you can preserver no matter the odds!  Believe in your goals, believe in the process, and believe in yourself.  Good luck and crush it out there! Brought to you by the awesome WOD-RX!

Wod-Rx1

 

The Beetle:

Beetle Kubo

6o Donkey Kicks (Each Side)

45 Lunge Squats 

30 Side Lunges (Each side)

45 Goblet Squats

30 Half Burpess 

45 Second Wall Sit

30 Leap Frogs

 

The Monkey:

monkey kubo

8o Donkey Kicks (Each Side)

60 Lunge Squats

45 Side Lunges (Each side)

60 Goblet Squats

45 Half Burpess

60 Second Wall Sit

40 Leap Frogs

 

The Kubo:

kubo

100 Donkey Kicks (Each Side)

75 Lunge Squats

60 Side Lunges (Each side)

75 Goblet Squats

50 Half Burpess

75 Second Wall Sit

50 Leap Frogs

Wreck It Weekend WOD 8/12/16

Happy Friday! It’s time to test our limits and see what we can do.  These workouts are designed to be a test for you to see where you are in your fitness.  They can help you see where your strengths and weaknesses are and provide some insight towards tailoring your workout regimen to address this information.  You can always revisit an old workout to see how and where you have improved!  This week is inspired by the awesomeness of the Olympics and brought to you by WOD-RX!

Wod-Rx1

 

The Ryan Lochte:

United States' Ryan Lochte reacts after finishing first in the men's 400-meter individual medley swimming final at the Aquatics Centre in the Olympic Park during the 2012 Summer Olympics in London, Saturday, July 28, 2012. (AP Photo/Daniel Ochoa De Olza)

50 Kettle Bell Swings

25 Burpees

100 Jumping Jacks

50 Squats

60 Lunges

100 Side to Side Jumps

8 – 10 second sprints

 

Simone Biles:

biles

75 Kettle Bell Swings

40 Burpees

200 Jumping Jacks

75 Squats

80 Lunges

150 Side to Side Jumps

10 – 10 second sprints

 

Michael Phelps:

nailsphelps

100 Kettle Bell Swings

60 Burpees

300 Jumping Jacks

100 Squats

100 Lunges

200 Side to Side Jumps

12 – 10 second sprints

Wreck It Weekend WOD 7/29/16

In honor of Jason Bourne out in theaters, here is your assassin inspired weekend smash fest!  Brought to you by WOD-RX.

Wod-Rx1

 

The Bourne Identity:

Bourne-Identity

3 Rounds

30 Second High Knees

30 Jumping Jacks

25 Push ups

3 Rounds

1:00 Mountain Climbers

10 Burpees

25 Squats

3 Rounds

45 Second Wall Sits

30 Side to Side Jumps

1:00 Elbow Planks

 

The Bourne Supremacy:

bourne supremacy

3 Rounds

45 Second High Knees

45 Jumping Jacks

30 Push ups

3 Rounds

1:20 Mountain Climbers

12 Burpees

30 Squats

3 Rounds

1:00 Wall Sits

45 Side to Side Jumps

1:20 Elbow Planks

 

The Bourne Ultimatum:

bourne ultimatum

3 Rounds

60 Second High Knees

60 Jumping Jacks

35 Push ups

3 Rounds

1:40 Mountain Climbers

15 Burpees

35 Squats

3 Rounds

1:15 Second Wall Sits

60 Side to Side Jumps

1:30 Elbow Planks

Weekend Workout 7/22/16

Welcome to Cardio Blitz weekend that’s inspired by the new Star Trek: Beyond!  Get a good sweat, torch some fat, and feel good about yourself.  Brought to you by WOD-RX!

Wod-Rx1

 

The Uhura:

Zoë Saldana plays Uhura in Star Trek Beyond from Paramount Pictures, Skydance, Bad Robot, Sneaky Shark and Perfect Storm Entertainment

3 Rounds

50 Jumping Jacks

20 Jump Squats

10 Half Burpees

3 Rounds

10 Second Sprint

20 Lunges

20 Leap Frogs

3 Rounds

40 Side to Side Jumps

20 Bench Step Ups

50 Jump Ropes

 

The Spock: (This is Illogical) 

spock

3 Rounds

60 Jumping Jacks

25 Jump Squats

12 Half Burpees

3 Rounds

11 Second Sprint

25 Lunges

25 Leap Frogs

3 Rounds

60 Side to Side Jumps

30 Bench Step Ups

75 Jump Ropes

 

The Captain Kirk: (Pure Will)

kirk

3 Rounds

100 Jumping Jacks

30 Jump Squats

15 Half Burpees

3 Rounds

12 Second Sprint

30 Lunges

30 Leap Frogs

3 Rounds

80 Side to Side Jumps

40 Bench Step Ups

100 Jump Ropes

Weekend Workout 7/15/16

Another week has come and gone!  This year is moving by at a wicked pace.  If your fast paced life has 20 minutes of down time this weekend, try out this awesome fat torching circuit.  This one has your basic moves with a Burpee twist inspired by the new Ghostbusters Movie!  Brought to you by the amazing WOD-RX!

Wod-Rx1

 

The Slimer:

Slimer

(3 Rounds)

5 Burpees

20 Push ups

5 Burpees

20 Squats

5 Burpees

8 Pull ups

5 Burpees

1:00 Plank

 

The Kevin:

ghostkevin

(3 Rounds)

10 Burpees

25 Push ups

10 Burpees

25 Squats

5 Burpees

10 Pull ups

10 Burpees

1:30 Plank

 

The Patty:

ghostpatty

(3 Rounds)

12 Burpees

30 Push ups

12 Burpees

30 Squats

12 Burpees

12 Pull ups

12 Burpees

2:00 Plank