Thursday, March 27, 2014
Class:
Fit Club
Warmup:
Agility ladders 8 minutes
10 lunge steps on side one
10 Air Squats on side two
Then 3 rounds
10 dumbbell push presses
10 Jumping jacks
10 lunge steps on side one
10 Air Squats on side two
Then 3 rounds
10 dumbbell push presses
10 Jumping jacks
Workout Name:
None
Description:
TABATA 20 seconds of work, ten seconds of rest, 8 rounds
Dumbbell Push Press
Rest 1 minute
Air Squat
Rest 1 minute
Push up
Dumbbell Push Press
Rest 1 minute
Air Squat
Rest 1 minute
Push up
Cooldown:
Stretching on your own.
Comments:
Record total reps across all intervals. Track individual reps for each exercise in the comments.
Performed by 3 athletes
Podium
Male RX:
266 reps
Female RX:
294 reps
Male Scaled:
Female Scaled:
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Enter Your Results
Tuesday, March 25, 2014
Class:
Fit Club
Warmup:
Agility ladders 8 minutes
10 lunge steps on side one
10 Air Squats on side two
10 lunge steps on side one
10 Air Squats on side two
Workout Name:
None
Description:
10-9-8-7-6-5-4-3-2-1
Burpees
Air squats
Sit Ups
Burpees
Air squats
Sit Ups
Cooldown:
Self directed streching
Comments:
Record total time. 15 minute time cap.
Do 10 reps of each exercise. Then 9, then 8 and so on. Last round is one burpee one air squat and one sit up.
Do 10 reps of each exercise. Then 9, then 8 and so on. Last round is one burpee one air squat and one sit up.
Performed by 2 athletes
Podium
Male RX:
9:16
Female RX:
11:23
Male Scaled:
Female Scaled:
Show All Results
Sunday, March 23, 2014
Class:
HarperFit
Warmup:
4 min of cardio / jump rope / jogging / etc
Then
4 rounds
10 jumping Jacks
5 air squats
10 sit ups
5 air squats
Then
4 rounds
10 jumping Jacks
5 air squats
10 sit ups
5 air squats
Workout Name:
None
Description:
12 minute AMRAP
5 push ups
10 sit ups
15 air squats
5 push ups
10 sit ups
15 air squats
Cooldown:
10 minutes of self directed stretching
Comments:
Record total round and reps of any incomplete rounds.
Performed by 1 athlete
Podium
Male RX:
Female RX:
8+26reps
Male Scaled:
Female Scaled:
Show All Results
Thursday, March 20, 2014
Class:
Fit Club
Warmup:
8 min agility ladder w/lunges and squats
Workout Name:
Not Fran
Description:
21-15-9
Dumbbell Thruster
Renegade Row
Equipment: 20# men 10# girls Dumbbells
Dumbbell Thruster
Renegade Row
Equipment: 20# men 10# girls Dumbbells
Cooldown:
Stretching
Comments:
These are renegade row without the push ups, just one pull on each arm.
Performed by 3 athletes
Podium
Male RX:
6:00
Female RX:
7:15
Male Scaled:
Female Scaled:
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Tuesday, March 18, 2014
Class:
Fit Club
Warmup:
8 min agility ladder w/lunges and squats
Workout Name:
AMRAP 8 mins: Renegade Rows, Sit Ups and Air Squats
Description:
AMRAP in 8 mins of:
Renegade Row 5 REPS
Sit Up 8 REPS
Air Squat 10 REPS
Renegade Row 5 REPS
Sit Up 8 REPS
Air Squat 10 REPS
Cooldown:
Stretching
Performed by 10 athletes
Podium
Male RX:
8+0reps
Female RX:
7+5reps
Male Scaled:
Female Scaled:
Show All Results
Sunday, March 16, 2014
Class:
HarperFit
Warmup:
4 rnds
15 seconds per movement
jumping jack
air squat
mountain climber
jump squat
15 seconds per movement
jumping jack
air squat
mountain climber
jump squat
Workout Name:
None
Description:
Team WOD
13 minute AMRAP
P1: 12 Push Ups
P2: Ring Rows
P3: Air Squats
13 minute AMRAP
P1: 12 Push Ups
P2: Ring Rows
P3: Air Squats
Cooldown:
Group L-Sit Hold 2 Minutes
then
Stretching
then
Stretching
Performed by 1 athlete
Podium
Male RX:
Female RX:
467 reps
Male Scaled:
Female Scaled:
Show All Results
Friday, March 14, 2014
Class:
HarperFit
Warmup:
Run 400 or 4 minutes of cardio
Then 4 rounds of
20 Jumping Jacks
15 Air Squats
10 Sit ups
5 Dumbbell Push Presses
Then 4 rounds of
20 Jumping Jacks
15 Air Squats
10 Sit ups
5 Dumbbell Push Presses
Workout Name:
None
Description:
Tabata = 20 seconds of work / 10 seconds of rest 8 rounds
Tabata Air Squat
Rest 1 minute
Tabata Dumbbell Push Press (pick weight)
Rest 1 minute
Tabata Burpee
Rest 1 minute
Tabata Leg Lifts
Rest 1 minute
Tabata Dumbbell Thruster (pick weight)
record total reps for each movement in comments, and put in total reps across all movements
Tabata Air Squat
Rest 1 minute
Tabata Dumbbell Push Press (pick weight)
Rest 1 minute
Tabata Burpee
Rest 1 minute
Tabata Leg Lifts
Rest 1 minute
Tabata Dumbbell Thruster (pick weight)
record total reps for each movement in comments, and put in total reps across all movements
Cooldown:
Stretching On Your Own
Comments:
You do all your rounds of each movement before moving on to the next.
Performed by 1 athlete
Podium
Male RX:
Female RX:
365 reps
Male Scaled:
Female Scaled:
Show All Results
Thursday, March 13, 2014
Class:
Fit Club
Warmup:
30/20/30 with bands
Then
1 minute Dumbbell Overhead Hold
1 minute Jump Rope
4 Rounds
Then
1 minute Dumbbell Overhead Hold
1 minute Jump Rope
4 Rounds
Workout Name:
50s
Description:
Break up movements as desired
50 4 Count Mountain Climbers
50 Push Ups
50 4 Count Flutter Kicks
50 4 Count Mountain Climbers
50 Push Ups
50 4 Count Flutter Kicks
Cooldown:
Group Stretch
Comments:
11/19
Soffa: 8:24
ED: 11:40
Marina: 12:20
JJ: 12:20
Patrick: 13:15
Amanda: 14:04 (leg lifts)
Soffa: 8:24
ED: 11:40
Marina: 12:20
JJ: 12:20
Patrick: 13:15
Amanda: 14:04 (leg lifts)
Performed by 4 athletes
Podium
Male RX:
11:53
Female RX:
13:12
Male Scaled:
Female Scaled:
Show All Results
Tuesday, March 11, 2014
Class:
Fit Club
Warmup:
30/20/30 with bands
Then
1 minute Dumbbell Overhead Hold
1 minute Jump Rope
4 Rounds
Then
1 minute Dumbbell Overhead Hold
1 minute Jump Rope
4 Rounds
Workout Name:
None
Description:
TABATA 20 seconds of work, 10 seconds of rest, 8 rounds. Complete all rounds of each exercise before moving to the next.
Dumbbell Push Press
Rest 1 Minute
Air Squat
Record Total Reps
Then
Group L Sit (2 Laps)
Dumbbell Push Press
Rest 1 Minute
Air Squat
Record Total Reps
Then
Group L Sit (2 Laps)
Cooldown:
Group Stretching
Performed by 5 athletes
Podium
Male RX:
211 reps
Female RX:
183 reps
Male Scaled:
Female Scaled:
Show All Results
Friday, March 07, 2014
Class:
HarperFit
Warmup:
Run 400 or 4 minutes of cardio
Then 4 rounds of
20 Jumping Jacks
15 Air Squats
10 Sit ups
5 Dumbbell Push Presses
Then 4 rounds of
20 Jumping Jacks
15 Air Squats
10 Sit ups
5 Dumbbell Push Presses
Workout Name:
None
Description:
TABATA 20 seconds of work / 10 seconds of rest; rest one minute between exercises and record total reps of each
Dumbbell Push Press
Rest 1 Min
ABMAT Sit Ups
Rest 1 Min
Air Squats
Then Do:
8 Rounds for Quality
3 Ring Rows
3 Diamond Push Ups
Dumbbell Push Press
Rest 1 Min
ABMAT Sit Ups
Rest 1 Min
Air Squats
Then Do:
8 Rounds for Quality
3 Ring Rows
3 Diamond Push Ups
Cooldown:
Hold each position for 30 seconds
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
Performed by 1 athlete
Podium
Male RX:
Female RX:
244 reps
Male Scaled:
Female Scaled:
Show All Results
Thursday, March 06, 2014
Class:
FitClub
Warmup:
8 Min
Agility Ladders
5 Med Ball Cleans
5 Push Ups (Hand Release)
Agility Ladders
5 Med Ball Cleans
5 Push Ups (Hand Release)
Workout Name:
Count Down
Description:
10-9-8-7-6-5-4-3-2-1
Push Up
Burpee
Air Squat
Do ten reps of each, then 9 reps of each, then 8 reps... on down to one.
Record time.
Push Up
Burpee
Air Squat
Do ten reps of each, then 9 reps of each, then 8 reps... on down to one.
Record time.
Cooldown:
Hold each position for 30 seconds
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
Comments:
Previous results from 11/13:
Ed: 13:41
Amanda: 13:55
JJ: 12:57
Soffa: 9:52
Ed: 13:41
Amanda: 13:55
JJ: 12:57
Soffa: 9:52
Performed by 8 athletes
Podium
Male RX:
8:31
Female RX:
11:15
Male Scaled:
Female Scaled:
Show All Results
Tuesday, March 04, 2014
Class:
FitClub
Warmup:
8 Min
Agility Ladders
5 Med Ball Cleans
5 Push Ups (Hand Release)
Agility Ladders
5 Med Ball Cleans
5 Push Ups (Hand Release)
Workout Name:
None
Description:
7 Rounds
1 Minute Each
Slam Balls
Burpees
Rest
1 Minute Each
Slam Balls
Burpees
Rest
Cooldown:
Self Directed Stretching
Comments:
Count total reps for each round
If you do not have Slam Balls, substitute Air Squats
If you do not have Slam Balls, substitute Air Squats
Performed by 5 athletes
Podium
Male RX:
209 reps
Female RX:
162 reps
Male Scaled:
205 reps
Female Scaled:
Show All Results
Class:
All
Warmup:
Light Stretching
Workout Name:
FordDirect Burpee Challenge
Description:
Do 21 Burpees as fast as possible, record total time.
Cooldown:
Light stretching.
Comments:
Here's a demo of the Burpee:
https://www.youtube.com/watch?v=qlwayg7yXoI
https://www.youtube.com/watch?v=qlwayg7yXoI
Performed by 2 athletes
Podium
Male RX:
1:14
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, March 02, 2014
Class:
HarperFit
Warmup:
4 Laps
4 burpees
4 air squats
4 push ups
4 leg lifts
4 burpees
4 air squats
4 push ups
4 leg lifts
Workout Name:
Mini FGB
Description:
5 Rounds
1 minute of each exercise
Deadlift
Burpee
Ab Mat Sit Up
Cooldown:
Lower back stretching routine.
Comments:
The DL will be done slowly, and with attention paid to quality of the reps.
Performed by 1 athlete
Podium
Male RX:
Female RX:
254 reps
Male Scaled:
Female Scaled:
Show All Results
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