Tuesday, March 25, 2014

Class:
All
Warmup:
500m row
Agility ladder/dynamic stretching

3 Rds
15 sec rope slams
10 ring dips
10 goblet squats
10 pikes
20 sec mtn climber
Workout Name:
None
Description:
3 Rounds for time
400m run
21 KB swings
15 pushups
9 pull ups


Finisher: 2 rounds of 45 sec each
Plank
Side plank (R/L)
Hip bridge
Performed by 1 athlete
Podium
Male RX:
Female RX:
Justine L
12:00
Male Scaled:
Female Scaled:
Show All Results

Monday, February 24, 2014

Class:
TeenRx
Warmup:
250m Row
Mobility

Skilll: Wall Walks/Handstand Pushups

3Rds
10 back ext.
10 Box jumps
10 dips
10 abmat situps
Workout Name:
Tabata Something Else
Description:
20 seconds of work followed by ten seconds of rest
Complete 6 rounds of each exercise
Squats
jumping pull-ups
KB swings
Pushups
Comments:
AlexaL 409
Julia:387
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, February 04, 2014

Class:
All
Warmup:
400m Run
Mobility: Spidermans, Inchword, Side Lunge, Band Walks
3Rds
10 Back ext.
10 KB swings
5 ring dips
5 Ring row
10 Abmat situps
Workout Name:
WOD
Description:
25 yard Shuttle - Max dist.
--rest 1 min
3min AMRAP
15 air squats
10 pull ups
--rest 3 min
25 yard Shuttle - Max dist.
--rest 1 min
3min AMRAP
10 OH lunges
8 HR pushups
--rest 3 min
25 yard Shuttle - Max dist.
--rest 1 min
3min AMRAP
8 Burpee box jumps
10 K2E
Cooldown:
20 sec work/10 sec rest for 3 min
v-ups
side plank (R)
side plank (L)
Kick unders
Russian Twists
Palms-2-forearms planks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, February 03, 2014

Class:
All
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, November 04, 2013

Class:
9:30am
Workout Name:
Tabata Something Else
Description:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, November 30, -0001

Class:
All
Workout Name:
Spartacus
Description:
3 Rounds
1 Minute at each station
15 seconds rest between stations, 2 min rest btwn rds

Goblet Squat
Mountain Climbers
Single arm KB swing
Pushups
Jumping Lunges
Bent over BB Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

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