Wednesday, March 07, 2018
Class:
All
Warmup:
20 Jumping Jacks
10 Arm Swings
10 Front/Back Arm Circles
10 Steam Engines (ea leg)
10 Arm Swings
10 Front/Back Arm Circles
10 Steam Engines (ea leg)
Workout Name:
PU/SU w/ 1 min rest
Description:
PU: 3 x Max Reps, Rest 1 min between sets
SU: 3 x Max Reps, Rest 1 min between sets
Submit: Total Reps completed per exercise
Estimated Time: 10 min
SU: 3 x Max Reps, Rest 1 min between sets
Submit: Total Reps completed per exercise
Estimated Time: 10 min
Cooldown:
Upward Dog - 30 sec
Downward Dog - 30 sec
Downward Dog - 30 sec
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Monday, May 11, 2015
Class:
All
Workout Name:
5/3/1 Day 3/4 - Deadlift
Description:
Deadlift 5-5-5-5-3-1
Back Squat 10-10-10-10-10
Situps 20-20-20-20-20
Back Squat 10-10-10-10-10
Situps 20-20-20-20-20
Performed by 0 athletes
Podium
Male:
Female:
Sunday, May 10, 2015
Class:
All
Workout Name:
5/3/1 Day 3/3 - Press
Description:
Shoulder Press 5-5-5-5-3-1
Bench Press 10-10-10-10-10
Chinups 10-10-10-10-10
Bench Press 10-10-10-10-10
Chinups 10-10-10-10-10
Performed by 0 athletes
Podium
Male:
Female:
Friday, May 08, 2015
Class:
All
Workout Name:
5/3/1 Day 3/2 - Squat
Description:
Back Squat 5-5-5-5-3-1
Deadlift 10-10-10-10-10
Hanging Leg Raise 10-10-10-10-10
Deadlift 10-10-10-10-10
Hanging Leg Raise 10-10-10-10-10
Performed by 0 athletes
Podium
Male:
Female:
Tuesday, May 05, 2015
Class:
All
Workout Name:
5/3/1 Day 2-3 Press
Description:
Shoulder Press 5-5-5-3-3-3
Bench Press 10-10-10-10-10
Chinups 10-10-10-10-10
Curls 10-10-10
Tricep Extensions 10-10-10
Face Pulls 10-10-10
Bench Press 10-10-10-10-10
Chinups 10-10-10-10-10
Curls 10-10-10
Tricep Extensions 10-10-10
Face Pulls 10-10-10
Performed by 0 athletes
Podium
Male:
Female:
Wednesday, April 29, 2015
Class:
All
Warmup:
Foam roll for 10 min
Workout Name:
5/3/1 Day 1/4 - Deadlift
Description:
Deadlift 5-5-5-5-5-5
Back Squat 10-10-10-10-10
Situps 20-20-20-20-20
Curls 10-10-10
Tricep Extensions 10-10-10
Face Pulls 10-10-10
Back Squat 10-10-10-10-10
Situps 20-20-20-20-20
Curls 10-10-10
Tricep Extensions 10-10-10
Face Pulls 10-10-10
Performed by 0 athletes
Podium
Male:
Female:
Tuesday, April 14, 2015
Class:
Sealfit
Warmup:
200 m row
Practice C&J
5 sets x 10 pullups
Practice C&J
5 sets x 10 pullups
Workout Name:
Sealfit Day 10
Description:
Death by C&J - 135#
Running clock to 20 min, add 1 C&J per minute.
After failure, cut reps successfully completed in last minute in half and continue for the rest of the 20 min.
Endurance:
2 mi time trial.
Running clock to 20 min, add 1 C&J per minute.
After failure, cut reps successfully completed in last minute in half and continue for the rest of the 20 min.
Endurance:
2 mi time trial.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 13, 2015
Class:
Sealfit
Warmup:
15 min run
5 rds of
10 pullups
15 pushups
20 situps
10 Turkish Getups ea 25#
5 rds of
10 pullups
15 pushups
20 situps
10 Turkish Getups ea 25#
Workout Name:
Sealfit Day 9
Description:
Strength:
2 sets of 5 dips at max weight followed by max rep bodyweight dips.
Endurance:
For time:
50 squats and a 250 meter kick,
50 pushups and a 250 meter pull
and lastly
25 burpees + 500 meter swim.
If no pool is available:
For time:
50 squats + .75 mile run,
50 pushups and .75 mile run
and lastly
25 burpees and a 1.25 mile run.
2 sets of 5 dips at max weight followed by max rep bodyweight dips.
Endurance:
For time:
50 squats and a 250 meter kick,
50 pushups and a 250 meter pull
and lastly
25 burpees + 500 meter swim.
If no pool is available:
For time:
50 squats + .75 mile run,
50 pushups and .75 mile run
and lastly
25 burpees and a 1.25 mile run.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, April 11, 2015
Class:
Sealfit
Warmup:
400 m jog then,
20 sec left side plank
20 sec right side plank
20 seconds of pushups
Continue until knees touch the ground
20 sec left side plank
20 sec right side plank
20 seconds of pushups
Continue until knees touch the ground
Workout Name:
The Devil's Mile
Description:
400 m walking lunges
30 pushups
400 m broad jumps
30 squats
400 m overhead carry #45 plate
30 burpees
400 m bear crawl
Strength after WOD
3 sets of max pushups
3 minute rest between each.
30 pushups
400 m broad jumps
30 squats
400 m overhead carry #45 plate
30 burpees
400 m bear crawl
Strength after WOD
3 sets of max pushups
3 minute rest between each.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, April 10, 2015
Class:
Sealfit
Warmup:
15 min Jog
2 sets of 5-10 reps of
20" Box Jumps
95# Cleans
55# KB Swings
Pullups
K2E
2 sets of 5-10 reps of
20" Box Jumps
95# Cleans
55# KB Swings
Pullups
K2E
Workout Name:
Sealfit Day 6
Description:
75 reps of each:
20" Box Jumps
95# Cleans
55# KB Swings
Pullups
K2E
20" Box Jumps
95# Cleans
55# KB Swings
Pullups
K2E
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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