CrossFit WOD 8/13/14

Blast Calories with Today’s CrossFit Cardio Workout

Lex Ave Rowing Cardio Stations

Get your heart rate up and keep it up with John Wieland’s CrossFit Workout of the Day. No heavy weights, just full body motion and lots of reps!

CrossFit WOD 8.13.14

50-40-30-20-10: This is a 5-set workout. Do 50 the first set, 40 the second set, and so on. This is a common CrossFit technique that pushes your endurance threshold with high reps on the first few sets and shorter recovery between the last few sets.

Calorie Row: Most rower machines (or ergs) can display your progress in distance, watts, or calories. Select the calorie viewer and watch body fat melt away! Choose a higher resistance setting to power through calories faster, but remember that this is a long workout and you don’t want to burn out too quickly. If you are not completely comfortable on a rower, definitely stick to lower resistance settings to focus on form and prevent injuries.

Wall Balls: Fifty wall balls is a lot. Ten is not. Feel free to break up the first few sets with a quick breather every 10-15 tosses. By the end you’ll be practically hitting the ceiling at the thought of a mere 10 toss set.

Pull-Ups: This is no ordinary set of 10 pull-ups. Rowing and wall balls do a number on your upper body, so by the time you get to this exercise the bar looks like it’s about a mile off the floor. While the rest of the workout gets easier, these only get harder with a steady stream of 10 reps. Just grab a resistance band (if you need), take a second to catch your breath, and pull yourself up there!

Depending on your fitness and the weights/resistances you choose, this whole workout takes 25-40 minutes. If you’re looking for an efficient way to burn calories and tone up EVERY muscle in your body, this is the workout for you. All of our group classes are designed around functional fitness and variety, so check out our schedule here and find the one that’s right for you!

13. August 2014 by lexavecrossfit
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