Thursday, March 24, 2016
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
Fit Club Point 4 - my modification of CrossFit Games Open 16.4
WOD:
40 dumbbell snatches (1/1 = each arm counts as 1 rep)
Run (cardio machine of choice) 400m
40 dumbbell thrusters
40 push ups
12-minute time cap, no going over. Stop at 12 minutes even if you have 1 push up to go.
WOD:
40 dumbbell snatches (1/1 = each arm counts as 1 rep)
Run (cardio machine of choice) 400m
40 dumbbell thrusters
40 push ups
12-minute time cap, no going over. Stop at 12 minutes even if you have 1 push up to go.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Tuesday, March 01, 2016
Class:
FitClub
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
FitClub.1
Description:
This is based on the CrossFit Games open 16.1, this is my take on a scaled version.
16 Minute AMRAP
8 Overhead Standing Lunge Steps (OHSL) with weighted or unweighted PVC, or just lunge steps
8 burpees (or jump squats) over the PVC
8 OHSL
8 dumbbell curls
16 Minute AMRAP
8 Overhead Standing Lunge Steps (OHSL) with weighted or unweighted PVC, or just lunge steps
8 burpees (or jump squats) over the PVC
8 OHSL
8 dumbbell curls
Performed by 1 athlete
Podium
Male RX:
4+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, January 12, 2016
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
4 Rounds, count total reps, you will have one number at the end, but track the number of reps you get each round, and try to go up by one each round.
40 seconds of push-ups
20 seconds of rest
40 seconds of sit-ups
20 seconds of rest
40 seconds of jump squats
20 seconds of rest
4 times through
40 seconds of push-ups
20 seconds of rest
40 seconds of sit-ups
20 seconds of rest
40 seconds of jump squats
20 seconds of rest
4 times through
Performed by 1 athlete
Podium
Male RX:
148 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, December 08, 2015
Class:
Fit Club
Warmup:
Self Directed 4 Min Cardio of choice
THEN
4 rounds, 15 seconds each movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 rounds, 15 seconds each movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
Rounds for Time (20 Minute Time Cap)
Run 1/2 Mile / 800m (sub bike, or elliptical, or other cardio as desired)
THEN
5 Rounds
15 Push Ups
15 Sit Ups
15 Air Squats
NOTE: Run only once, not once per round
Run 1/2 Mile / 800m (sub bike, or elliptical, or other cardio as desired)
THEN
5 Rounds
15 Push Ups
15 Sit Ups
15 Air Squats
NOTE: Run only once, not once per round
Performed by 2 athletes
Podium
Male RX:
19:59
Female RX:
45:00
Male Scaled:
Female Scaled:
Show All Results
Thursday, December 03, 2015
Class:
Fit Club
Warmup:
Find your happy place. Do 15 jumping jacks, 10 push ups, 10 air squats, then engage.
Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees
Both hands must touch a target 6 inches above reach
Burpees
Both hands must touch a target 6 inches above reach
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
Fight Gone Bad Style
30 seconds of work 20 seconds of rest
4 Rounds
Dumbbell Front Squats
Dumbbell Snatch (alternating arms)
Dumbbell Lunges (Goblet hold for single dumbbell)
Cycle through max reps at each movement for 30 seconds, then rest 20 seconds before moving on to the next. Record total reps (one running number)
30 seconds of work 20 seconds of rest
4 Rounds
Dumbbell Front Squats
Dumbbell Snatch (alternating arms)
Dumbbell Lunges (Goblet hold for single dumbbell)
Cycle through max reps at each movement for 30 seconds, then rest 20 seconds before moving on to the next. Record total reps (one running number)
Performed by 1 athlete
Podium
Male RX:
Female RX:
172 reps
Male Scaled:
Female Scaled:
Show All Results
Tuesday, October 27, 2015
Class:
Fit Club
Warmup:
:Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
10 minute AMRAP
3 burpees
6 push ups
9 air squats
Run 200
3 burpees
6 push ups
9 air squats
Run 200
Performed by 2 athletes
Podium
Male RX:
4+8reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, September 24, 2015
Class:
Fit Club
Warmup:
Movement Specific Warm Ups
Workout Name:
Fit Club Gone Bad
Description:
Three rounds of:
*Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
*Sumo deadlift high-pull, 75/55 pounds (Reps)
*Box Jump, (PVC paralette bar jumps) (Reps)
*Push-press, 75/55 pounds (Reps)
*Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
*Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
*Sumo deadlift high-pull, 75/55 pounds (Reps)
*Box Jump, (PVC paralette bar jumps) (Reps)
*Push-press, 75/55 pounds (Reps)
*Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 17, 2015
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
3 Rounds for time
Run 400
15 Push Ups
15 Jump Squats
15 Sit ups
Run 400
15 Push Ups
15 Jump Squats
15 Sit ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 15, 2015
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
Every Minute on the Minute for Ten Minutes
5 jump squats
40 yard dash (sprint)
5 jump squats
40 yard dash (sprint)
Comments:
this means you do this ten times, and you get to rest for what ever balance of time left you have for the one minute.
Be smart, and if you feel something tweak or get tight, stretch, take a round or more off, and drink water.
Be smart, and if you feel something tweak or get tight, stretch, take a round or more off, and drink water.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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