Monday, 21 January 2019

WOD, crossfit exercises for each day of training

WOD, are the abbreviations in English of the expression "workout of the day". Which, in Spanish means the training of the day. That is, Wod, it is an exercise routine for each day. In this sense, we can understand it as strength training or weights, cardio, gym, among others. It can last from five minutes to an hour and a half. Most of these routines are related to crossfit . In general, a sport that every day has more followers. Next, we present the best WOD that a crossfit lover should try ...

WOD Amanda

It is a routine that involves few exercises, but works the whole body. For that reason, Wod Amanda is considered very effective. It is a very intense training, but quite simple. It consists of only 2 sniffer and mucle-up exercises . The mucle-up, allows to work the whole upper part of the body. Back, arms, chest and triceps. For its part, the snatch is based on lifting a bar from the ground with a single pull and raise it above the head with the arms extended.

WOD Tabata

This method is one of the best known to get in shape and burn fat. It is a very efficient and well-known Wod. It is based on intervals of very short duration, but of high intensity. Its process consists of performing a butt exercise for 20 seconds. Then, rest and recover in just 10 seconds. This is repeated until completing 8 series.
In the Wod Tabata the following exercises are usually done: Sit-ups, sit-ups, strides, bottoms, push-ups of legs and arms. You can develop the routines according to your interests. You can do a single exercise. Combination of two or three. Even, that each series is of a different one. The best thing about Tabata is that it achieves excellent results in your body and in a very short time. This is because, it is a very demanding training for the body.

WOD Helen

It is one of the most demanding wods that exist. This is because, combine racing with strength. That is, cardio with bodybuilding. In general, you work with 400 or 500 meters of running with frontal elevation and dominated . These last two exercises are muscle-building.

To obtain the most optimal results with this Wod it is necessary to make three rounds. Each of them, with races of minimum 400 meters, 21 frontal elevations and 12 dominated in each series.

WOD Annie

If the use of gadgets is about. So, the rope can not be left out. The Wod Annie, allows the use of it. If you do not know what the rope is, then we tell you that it is a rope to jump. Yes, as you see Annie is about jumping the rope, but with some degree of difficulty. Since, you must perform the doublé - under.
The Wod Annie, only involves two exercises. The skipping jump and some abdominal exercise.It seems very simple, but it is not .The difficult part of this routine is the amount of repetitions that you should make of it . Which, could be countless.

WOD Zeus

It is one of the Wod that involves long duration and many exercises. It is ideal to obtain prominent muscles. If your goal is to acquire an amazing body this method is what you are looking for. The only thing you will need is a bar and a wall.
It is a Wod of 4 rounds. In each of the series should be made: 5 push ups, 15 pull ups, 25 push ups, 35 sit ups and 45 squats. It is mandatory between round and round to take breaks of 2 minutes.
It is a training where you can work your entire body in a very comprehensive way. It is necessary, as such, to carry out a previous heating and at the end of stretching. This, in order to avoid injuries. It can be considered one of the most extreme wod that exists .

WOD King Kong

It is the training that only very few can do. In fact, only the strongest manage to carry them out.If you are one of those So, pay attention because surely this Wod will be one of your favorites from now on.

The first thing you should know is that three rounds are made. In each round the weights to use are impressive . 100 kg and above are the standards. In general, the following exercises are used for the series: Deadlift with 455 pounds, 2 Muscle Ups, 3 Squat Clean with 250 pounds.

WOD Fran

It's the WOD of the three minutes. With this little time you will be able to intuit that it is a training that takes you to the limit. Doing the exercises in such a short time can throw you to the extreme of suffering. The pain you will feel in your body is only known to those who have experienced this experience.
Exaggerated weights, little time and a lot of repetitions will be the 3 fundamental ingredients of this practice. Only the strongest and most committed manage to do so. In fact, it is not recommended to be executed by beginners . A Wod that does your body works to the fullest. It is one of the most popular among veterans. To the point that there are established brands and records that are difficult to overcome.
The world record for this discipline is below two minutes. Which, is really incredible. Knowing the demanding of this sports practice. Without a doubt, one of the toughest Wods that exist.


For the practice of any sport, perseverance is necessary. However, when it comes to Wod for crossfit there are other factors to consider. You should never demand more of what you can give. Otherwise , your body can be seriously injured. If you are a beginner there are routines that you will not be able to perform until you have advanced and generated better physical conditions. The requirement in this class of practices are gradual. That is, you must go step by step. It's all a matter of time and know how to train. Remember, train in order to improve your health. The aesthetic improvements will come in addition.

Crossfit exercises to get toned muscles

Many of those who go to the gym do so motivated to get the results to speak for themselves and be reflected in a well-worked body with toned muscles. To make this a bit easier, in this article we will explain some crossfit exercises to achieve this purpose.
Most of the machines that are in the sports centers only focus on working a part of the body, making it a bit boring and training can be stagnant because the body ends up adapting. If you want to avoid this you can do crossfit and include some of these exercises to get toned muscles.

Benefits of crossfit

The Crossfit is a training based on performing functional movements such as: running, rowing, jumping rope, lifting weights, swimming, sit-ups, work with body weight and height jumps. The intensity of these circuits can be measured by time or energy, bringing the power of the body to the limit.
The main benefit of crossfit is to increase physical performance in a diverse way. Crossfit athletes train their muscles, joints and ligaments with functional movements , which means that they are useful for more than appearances. Well-planned workouts that use large muscle groups and various ranges of movement lead to better general health, posture, flexibility , strength and balance.

Other benefits of the crossfit

  • By combining many crossfit exercises in a single circuit, you will have the advantage of working several muscle groups , and you will be able to show off all your toned muscles, without having to dedicate hours of training to each one.
  • Accelerates your metabolism allowing you to continue burning calories after you have finished the workout.
  • Boost your body making it more tolerant of pain and physical exertion.
  • Strengthen your bones avoiding later suffering from osteoporosis.
  • Strengthen your cardiovascular system
  • You will lose more body fat and at the same time tone your muscles.
  • You will improve the elasticity of your body.

Crossfit exercises to get more toned muscles


Starting from the initial position hold a bar with your hands at shoulder height, raise your elbows in front of the trunk, low performing a squat, taking into account that the knee does not exceed the tip of the foot and the column remains straight. When climbing you must extend the arms to bring the bar above the head, and then return with the bar at shoulder height.
In this exercise you will work muscles such as quadriceps, hamstrings, glutes, twins, core and shoulders . If you are starting the best is that you start with little weight and go increasing according to your abilities.

Kipping pull up (Dominated)

This type of exercise in beginners requires some time of previous training to help develop strength and power in the muscles involved.
To start with the exercise, you should hold a steady bar with the palms of your hands facing outwards. Extending the arms so that the hands are beyond the distance of the shoulders and with the knees bent. You start by inhaling, elevating the body by flexing the arms and contracting the muscles of the back until the head passes over the bar that can be from behind or in front.
If you are not a beginner you can perform this exercise with speed and greater weight, managing to strengthen the body and improve your resistance.

Battle Ropes

It is an exercise in which cords are used thick enough to move by movements that must be constant while doing squats and displacements. You can modify the exercise if you include load on the other end of the ropes, to drag it towards you with your arms or with the full weight of your body.

You can also hang the rope to do climbing on it helped by the legs and arms . Depending on the use you are given, you can work different muscle groups. It is an ideal exercise to lose weight and get toned muscles.

Wall ball shot or ball toss

For this exercise requires the use of a medicine ball of 1 to 10 kilos depending on your abilities. For the initial position we will stand facing a wall with a distance that can be 50 centimeters, with the ball in hand at the height of the chin we make a squat, and then raise while the ball is pushed upwards, returning the ball to our hands we return to the squat.
If you are not a beginner you can perform this exercise with speed and greater weight, managing to strengthen the body and improve resistance, work the hamstrings, shoulders, pectorals, triceps, buttocks and quadriceps.

You can get out of the routine by trying other ways of training, if you are a fan of fitness you will surely like to try the crossfit , always remember to do it in an appropriate place for it with the help of experts in this field
Come and tell us about your experience with these crossfit exercises or offer other advice if you also practice crossfit!

The best crossfit exercises for steel abs

Getting a marked abdomen is the goal of many people who go to a gym, some manage to unclog their abs, but others try their best not to get it. For this we bring you some Crossfit exercises for abdominals that can accelerate the process of marking the abdomen in a brutal way.

Advantages of working the abdomen with the crossfit

The Crossfit is one of the disciplines that includes working with the whole body. The movements that are made are focused on the functionality tonicity and strength, some of them are quite effective to work the area of the abdomen because they have as a requirement the abdominal activation to be able to execute the movement. This is very different from the traditional abdominal exercises that are done lying on the floor.
Being a type of intense training that allows to accelerate the metabolism, it manages to burn all the fat of the body including that of the abdomen . This is thanks to the combination of cardio with strength and endurance.

Crossfit exercises for sculpting the abdomen

If the conventional exercises are not giving you the best results then start to try the Crossfit . Here we are going to share some very good exercises to get all that fat out of this area and uncover some beautiful abs.

Abmat sit-up

A simple exercise with which beginners can begin. To do this you must have a padded surface called ABMAT which you will place on the floor. Above it you will rest the lower back to start the movement.
Start lying on the floor, put your feet together and bend the knees making them point outward, then extend your arms backwards and start lifting the body off the floor until you are seated, then lift it with the palms of your hands towards the tips of the feet, after reaching the tips of the feet begins the descent to the initial position slowly, the slower you do it, the greater the abdominal activation.

Kettlebell swing

This is an exercise that is done with kettlebells . The balance that is made with them forces the core to stabilize the movement. The exercise is done standing up, separating them at the distance from the shoulders, then the Russian weight is taken with both hands and it is located in the middle of the legs, after this a semi-squat is performed with the hip delayed. From this position the Kettlebell is brought to the height of the shoulders by a hip stroke.

L - sit

The L-Sit is an isometric abdominal that can be executed on the floor or on two parallel bars. This is an intense exercise that works the obliques and the rectus abdominis , which requires technique for its execution.

Hollow Rock

Hollow Rock is a body swing that is done by adopting an isometric position with the abdomen. This must be contracted all the time so that the body adopts a curve in the shape of a banana.
The exercise is performed on the floor on a cushioned surface, the arms are held back and the legs are extended, then the abdomen is contracted and the legs and arms are raised from the floor forming a banana with the body, after this a slight swinging with the tips of the feet. During the swing you should keep the abdomen contracted.

Feet to the bar

It is a very intense Crossfit exercise that consists of hanging on a bar and then trying to bring the feet towards it by means of the contraction that is done with the abdomen.
For those who start with the exercise and can not bring their feet to the bar, they can try to bring their knees to the front first, after having a little more strength in the abdomen they have their legs extended towards the front, and then they try to take them feet up to the bar.
There are those who manage to execute the exercise with the help of balancing, in any case the method you choose to do it will make you work the core.


This is one of the classical mu isometric exercises that are also included in the Crossfit . It is responsible for working hard on the core and the transverse muscle. From this exercise, many variants emerge, such as the Lateral Plank or the extended plate.

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