2 Endurance WOD's: Be in Top Shape !

Two CrossFit workouts for endurance, fat burning and for sure will keep you fit and in top shape.
Both of them should be done for time. 

Try reducing your time each time you perform one of the workouts. 

You can switch these workouts every time you decide to do one of them. 

Perform both as quick as you can. Aim for no rest

So, which one do you choose: Jared or Bradley? 

Interesting information for CrossFit beginners: 

• WOD = Workout of the Day
• Every benchmarked CrossFit routine has its own name
• The benchmarked WODs are named after girls or fallen military heroes. The reason beings as described in the CF (CrossFit) Journal:

“…anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  (CF Journal – Issue 13, September 2003)

Train Mean :)

CrossFit WOD: Barbara

Again, today I'm going to show you a CrossFit workout using only your body weight and doing basic exercises. The WOD (Workout Of the Day) is called Barbara


The routine: Barbara

20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each of 5 rounds


Always keep straight form when performing the exercices. If you can't do the all 20 Pullups or some of the others, do a really short, few seconds break and continue.

Feel free to comment guys.
Keep it Strong!

WOD: Run and Squat

Today I will show you a very good workout, designed to increase endurance and oxygen capacity of the athlete.
Down the list, workout looks very easy, but for many of you I'm sure will prove to be quite intense. The catch lies in the fact that after you ran 400 meters you need to do 50 squats, which will greatly inflate your thights. Then you have to do this round 3 more times. Do this workout for time.
However, once you feel confident of doing it you can put some weight when doing squats, increase the speed of running and\or do some extra rounds.

4 rounds for time
Run 400m 
50x Squats 

Keep it Strong!

WOD: Chelsea

Hi All,

Recently I tried Chelsea workout. It's a type of CrossFit workout which is really basic and includes only pull-up bar as equipment.
However It might look really easy to do but it's not that easy as it looks...believe me. It's taking breath...
It will pump your body and you will feel your muscles burning.

On the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats

Looks simple huh ? Let's sum up... you have to do 30 sets of the above excersies for 30 minutes.
That equals of total 150 pull-ups, 300 push-up, 450 squats....got it ? :)

Stay Strong!