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 11/5/16

This weekend’s workout is inspired by the Cubs triumphant return to glory.  Congratulations on breaking that 108 year losing streak!  Brought to you by the awesome WOD-RX.

Wod-Rx1

 

The Kris Bryant

bryant

 

3 Rounds:

15 Push ups

20 Lunges

8 Burpees

8 Pull Ups

15 Jump Squat

30 Second Wall Sit

30 Second Plank

 

The Jake Arrieta

arrieta

3 Rounds:

20 Push ups

25 Lunges

10 Burpees

10 Pull Ups

20 Jump Squat

45 Second Wall Sit

45 Second Plank

 

The Anthony Rizzo

rizzo

4 Rounds:

25 Push ups

25 Lunges

10 Burpees

12 Pull Ups

25 Jump Squat

60 Second Wall Sit

60 Second 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 9/30/16

Here is a little chest and legs crush session that will leave you quivering in your sneakers.  Perform every round before moving to the other body part.  Brought to you by the always amazing WOD-RX.  Also, check out the new netflix series Luke Cage, full season out today!

Wod-Rx1

The Cotton Mouth:

cotton-mouth

3 Rounds:

20 Wide Squats

20 Narrow Squats

20 Regular Squats

20 Reverse Lunges

3 Rounds:

10 Wide Push Ups

10 Narrow Push Ups

10 Regular Push Ups

8 Burpees

 

The Jessica Jones:

jessica-jones

3 Rounds:

25 Wide Squats

25 Narrow Squats

25 Regular Squats

25 Reverse Lunges

3 Rounds:

15 Wide Push Ups

15 Narrow Push Ups

15 Regular Push Ups

10 Burpees

 

The Luke Cage:

luke-cage

3 Rounds:

30 Wide Squats

30 Narrow Squats

30 Regular Squats

30 Reverse Lunges

3 Rounds:

20 Wide Push Ups

20 Narrow Push Ups

20 Regular Push Ups

12 Burpees

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 WOD Weekend 8/5/16

Time to get your fitness game strong before you head out to see Suicide Squad!  Make the Joker Proud and test yourself with this Bonkers Workout.  Brought to you by WOD-RX!

Wod-Rx1

This weekend is a bit different.  Your challenge is to finish.  The faster your time, the more insanely fit you must be.  If you don’t complete all the reps, take note of what you accomplished and set a course to tackle your weaknesses.  You can crush this test anywhere.  Just get your mind right, focus, and grit through the burn.  Welcome to the Suicide Squad performance exam!

suicide squad

 

100 Chest to Floor Pushups

100 Ass to Grass Squats

100 Lunges

100 Outside Knee Mountain Climbers

100 Leap Frogs

100 Bench Step Ups

300 Jump Rope

50 Burpees

100 Crunches

50 Leg Lifts

2:00 Plank

 

Suicide-Squad-2016-Poster

 

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