Tuesday, April 29, 2014
Class:
Fit Club
Warmup:
Run 400m
Then
20 squats
Run 20 yards / Lunge 20 yards 2x
20 squats
Run 20 yards / Straight leg march 20 yards 2x
20 squats
Run 20 yards / Duck walk 20 yards 2x
20 squats
Run 20 yards / Butt kicker 20 yards 2x
20 squats
Then
20 squats
Run 20 yards / Lunge 20 yards 2x
20 squats
Run 20 yards / Straight leg march 20 yards 2x
20 squats
Run 20 yards / Duck walk 20 yards 2x
20 squats
Run 20 yards / Butt kicker 20 yards 2x
20 squats
Workout Name:
None
Description:
Partner wod
12 minute AMRAP
Run 200m
Push ups
Sit ups
If no partner available, do 15 push ups / 20 sit ups each round. Record total rounds.
12 minute AMRAP
Run 200m
Push ups
Sit ups
If no partner available, do 15 push ups / 20 sit ups each round. Record total rounds.
Cooldown:
Total body stretching routine.
Performed by 2 athletes
Podium
Male RX:
300 reps
Female RX:
548 reps
Male Scaled:
Female Scaled:
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Thursday, April 24, 2014
Class:
Fit Club
Warmup:
Run 400m
30 squats
Then 4 rnds of
Lunge 20m
Jog 20m
30 squats
Then 4 rnds of
Lunge 20m
Jog 20m
Workout Name:
None
Description:
4 Rounds for Time
20 Push Ups
Run 100m
10 Burpees
Run 100m
20 Push Ups
Run 100m
10 Burpees
Run 100m
Cooldown:
4 rounds 15 second holds
Plank
Superman
Side plank
Side plank (alt)
Plank
Superman
Side plank
Side plank (alt)
Performed by 1 athlete
Podium
Male RX:
Female RX:
13:20
Male Scaled:
Female Scaled:
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Thursday, April 17, 2014
Class:
Fit Club
Warmup:
200m Run
8 Minute Agility Ladder
5 Rage Balls
5 Lunge Steps
8 Minute Agility Ladder
5 Rage Balls
5 Lunge Steps
Workout Name:
Baseline
Description:
For time:
400m Run
40 squats
30 situps
20 pushups
10 burpees
400m Run
40 squats
30 situps
20 pushups
10 burpees
Cooldown:
Hold each position for 30 seconds (hint: use your interval timer, set it to go off every 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 6 athletes
Podium
Male RX:
4:18
Female RX:
07:47
Male Scaled:
Female Scaled:
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Tuesday, April 15, 2014
Class:
Fit Club
Warmup:
10 Minute AMRAP
Turkish Get ups
Turkish Get ups
Workout Name:
None
Description:
12 Minute AMRAP
10 Dumbbell Snatches (5 each arm)
7 Push Ups
10 Dumbbell Snatches (5 each arm)
7 Push Ups
Cooldown:
Group Stretch
Performed by 4 athletes
Podium
Male RX:
12+10reps
Female RX:
11+0reps
Male Scaled:
Female Scaled:
Show All Results
Class:
HarperFit
Workout Name:
None
Description:
100 Burpees for time. No time cap. You will finish, or you will quit.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 10, 2014
Class:
FitClub
Warmup:
4 min cardio of choice (400m run)
4 min plank progression
8 min Turkish Get Up w/ dumbbell
4 min plank progression
8 min Turkish Get Up w/ dumbbell
Workout Name:
None
Description:
12 Min AMRAP
Partner WOD
P1: 12 slam balls
P2: deck squats
P3: burpees
If no partner available, then
12 slam balls
9 deck squats (or goblet squats)
6 burpees
12 Min AMRAP
Partner WOD
P1: 12 slam balls
P2: deck squats
P3: burpees
If no partner available, then
12 slam balls
9 deck squats (or goblet squats)
6 burpees
12 Min AMRAP
Cooldown:
Stretching as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
230 reps
Male Scaled:
Female Scaled:
Show All Results
Tuesday, April 08, 2014
Class:
Fit Club
Warmup:
4 min cardio of choice
10 Min AMRAP
Turkish Get Up w/ dumbbell
10 Min AMRAP
Turkish Get Up w/ dumbbell
Workout Name:
None
Description:
12 minute AMRAP
5 dumbbell deck squats
10 one arm dumbbell overhead squats (5 each arm)
5 dumbbell deck squats
10 one arm dumbbell overhead squats (5 each arm)
Cooldown:
Stretching
Performed by 4 athletes
Podium
Male RX:
8+5reps
Female RX:
7+2reps
Male Scaled:
Female Scaled:
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Sunday, April 06, 2014
Class:
HarperFit
Warmup:
4 rounds
7 squats
6 jumping jacks
5 push ups
7 squats
6 jumping jacks
5 push ups
Workout Name:
None
Description:
Partner WOD
10 minute AMRAP
P1 7 dumbbell thrusters
P2 Burpees
Then:
TABATA (8 rnd, 20 sec work, 10 sec rest) AbMat sit ups
Then:
6 rounds:
3 ring rows
3 push ups
10 minute AMRAP
P1 7 dumbbell thrusters
P2 Burpees
Then:
TABATA (8 rnd, 20 sec work, 10 sec rest) AbMat sit ups
Then:
6 rounds:
3 ring rows
3 push ups
Cooldown:
Self directed stretching
Comments:
Record reps for abmat sit ups only.
Performed by 1 athlete
Podium
Male RX:
Female RX:
69 reps
Male Scaled:
Female Scaled:
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Thursday, April 03, 2014
Class:
Fit Club
Warmup:
Agility ladders 4 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:
12 minute AMRAP (as many rounds as possible)
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds
Cooldown:
Self directed streching
Performed by 4 athletes
Podium
Male RX:
7 reps
Female RX:
188 reps
Male Scaled:
Female Scaled:
Show All Results
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