Wednesday, May 28, 2014
Class:
Grade 8
Warmup:
Jump Rope circuit 3 mins
Workout Name:
#14 Farmer Strength
Description:
Functional Strength w/ partner
3 rounds
:30 sec Handstand
20m Wheel barrel
20m Piggy Back
20m Bear Crawl
20m Crab Walk
3 rounds
:30 sec Handstand
20m Wheel barrel
20m Piggy Back
20m Bear Crawl
20m Crab Walk
Comments:
MAKE SURE YOU DO THE WARM UP!!!!
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Monday, May 26, 2014
Class:
Grade 8
Workout Name:
WOD#13 - 25's
Description:
For Time
Warm Up: easy jump rope 30sec on/ 30 sec off
25 of each:
Double Unders (3 attempts = 1 double under)
crunches
Walking Lunges
crunches
Burpees
crunches
Warm Up: easy jump rope 30sec on/ 30 sec off
25 of each:
Double Unders (3 attempts = 1 double under)
crunches
Walking Lunges
crunches
Burpees
crunches
Performed by 134 athletes
Podium
Male RX:
2:03
Female RX:
2:05
Male Scaled:
4:32
Female Scaled:
4:00
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Thursday, May 22, 2014
Class:
Grade 8
Workout Name:
#12 Indian Run
Description:
12 min continuous run
Person in front will sprint ahead and try to catch up to the end of the line
Person in front will sprint ahead and try to catch up to the end of the line
Performed by 1 athlete
Podium
Male RX:
Female RX:
12:00
Male Scaled:
Female Scaled:
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Tuesday, May 20, 2014
Class:
Grade 8
Warmup:
Jump rope circuit (30 on; 30 off) for 2 minutes
Workout Name:
#11 Broken Burpee
Description:
Warm Up:
Jump rope circuit (30 on; 30 off) for 2 minutes
Main:
AMRAP 10 min
1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
Jump rope circuit (30 on; 30 off) for 2 minutes
Main:
AMRAP 10 min
1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
Performed by 119 athletes
Podium
Male RX:
76+0reps
Female RX:
78+0reps
Male Scaled:
62+0reps
Female Scaled:
60+0reps
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Thursday, May 15, 2014
Class:
Grade 8
Warmup:
Jog 4 laps in gym
Workout Name:
#10 Annie
Description:
Workout:
50-40-30-20-10
Double Unders (x2 for singles)
Full Sit Ups
Performed by 102 athletes
Podium
Male RX:
4:48
Female RX:
3:28
Male Scaled:
5:13
Female Scaled:
3:48
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Wednesday, May 14, 2014
Class:
Grade 7
Warmup:
N/A
Workout Name:
WOD #13 - 25's
Description:
25 of each exercise FOR TIME
Double Unders
Crunches
Walking Lunges
Crunches
Burpees
Crunches
Double Unders
Crunches
Walking Lunges
Crunches
Burpees
Crunches
Cooldown:
Reflection Questions
Performed by 28 athletes
Podium
Male RX:
2:56
Female RX:
3:24
Male Scaled:
Female Scaled:
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Monday, May 12, 2014
Class:
Grade 8
Warmup:
Jump rope circuit
Workout Name:
#9 Tabata
Description:
WARM UP FIRST
DO ON YOUR OWN
TABATA protocol; 4 rounds
20sec on/10sec rest
Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank
DO ON YOUR OWN
TABATA protocol; 4 rounds
20sec on/10sec rest
Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank
Performed by 20 athletes
Podium
Male RX:
6-way Tie
4+0reps
Female RX:
12+0reps
Male Scaled:
9+0reps
Female Scaled:
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Thursday, May 08, 2014
Class:
Gr 8
Warmup:
jump rope circuit (:30 sec jump + :30 stretch x 3)
Workout Name:
#8 Burping Up
Description:
AMRAP
7 minutes
10 burpees
1 quality pull up
7 minutes
10 burpees
1 quality pull up
Comments:
Make sure to warm up properly...its important.
RECORD your completed rounds.
RECORD your completed rounds.
Performed by 93 athletes
Podium
Male RX:
23+0reps
Female RX:
2-way Tie
19+0reps
Male Scaled:
11+0reps
Female Scaled:
16+0reps
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Tuesday, May 06, 2014
Class:
Gr 8
Warmup:
1 minute jump rope x 3 (:30 sec rest)
Workout Name:
#7 Keep it rolling
Description:
WOD #7 - For time
3 Rounds
3 log/pencil rolls
10 push ups
15 squats
20 crunches
100m run/shuttle (use the cones = 20m apart)
3 Rounds
3 log/pencil rolls
10 push ups
15 squats
20 crunches
100m run/shuttle (use the cones = 20m apart)
Performed by 108 athletes
Podium
Male RX:
2:24
Female RX:
2:48
Male Scaled:
5:15
Female Scaled:
4:21
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