Thursday, April 30, 2015
Class:
All
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
WOD 1:
30 Burpee-Joy-Joys for time
burpee and at the bottom do a push up, and at the top do a full air squat after you clap your hands but before going into the next burpee
Rest 3 minutes THEN
WOD 2:
Run 1 mile for Time
Do both WODs... this is not a choice, it's a list :)
30 Burpee-Joy-Joys for time
burpee and at the bottom do a push up, and at the top do a full air squat after you clap your hands but before going into the next burpee
Rest 3 minutes THEN
WOD 2:
Run 1 mile for Time
Do both WODs... this is not a choice, it's a list :)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Tuesday, April 28, 2015
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
30 Sandbag Clean and Jerks for Time (Sandbag Grace)
If no sandbag available, do one burpee but at the bottom do a push up, and at the top do a full air squat.
If no sandbag available, do one burpee but at the bottom do a push up, and at the top do a full air squat.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 23, 2015
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
Run 800m
THEN
15 Rounds
3 Pull Ups
6 Push Ups
9 air Squats
THEN
15 Rounds
3 Pull Ups
6 Push Ups
9 air Squats
Comments:
Be sure to keep track of what round you are on :)
Performed by 1 athlete
Podium
Male RX:
17:10
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, April 21, 2015
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
TABATA
Do 20 seconds of work, 10 seconds of rest, 8 rounds. do all 8 rounds of one exercise before resting 1 minute and moving on to the next exercise.
Push Ups
Rest 1 Min
Air Squats
Rest 1 Min
Dumbbell Push Press
Do 20 seconds of work, 10 seconds of rest, 8 rounds. do all 8 rounds of one exercise before resting 1 minute and moving on to the next exercise.
Push Ups
Rest 1 Min
Air Squats
Rest 1 Min
Dumbbell Push Press
Comments:
Record Total Reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 16, 2015
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
Run 800
THEN
13-8-5-3-2-1-1
Burpee Pull Ups (strict)
Air Squats
DB Push Press
THEN
13-8-5-3-2-1-1
Burpee Pull Ups (strict)
Air Squats
DB Push Press
Performed by 1 athlete
Podium
Male RX:
12:13
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, April 14, 2015
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
21-13-8-5-3-2-1-1
Dumbbell Goblet Squats
Push Ups (1/1 =1)
Do 21, reps of each, then 13, then 8, then 5, then 3, then 2, then 1, then 1.
Dumbbell Goblet Squats
Push Ups (1/1 =1)
Do 21, reps of each, then 13, then 8, then 5, then 3, then 2, then 1, then 1.
Performed by 2 athletes
Podium
Male RX:
4:31
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, April 02, 2015
Class:
Fit Club
Warmup:
Run 400 or 4 minutes of cardio
THEN
4 Minute AMRAP
5 push ups
10 air squats
20 jumping jacks
THEN
4 Minute AMRAP
5 push ups
10 air squats
20 jumping jacks
Workout Name:
None
Description:
13-8-5-3-2-1-1
Burpees
DB SN (1/1 =1)
Do 13 reps of each, then 8, then 5, then 3, then 2, then 1, then 1.
Push Ups for DB SN as a Modification if needed.
Burpees
DB SN (1/1 =1)
Do 13 reps of each, then 8, then 5, then 3, then 2, then 1, then 1.
Push Ups for DB SN as a Modification if needed.
Performed by 1 athlete
Podium
Male RX:
07:016
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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