Thursday, October 30, 2014
Class:
FitClub
Warmup:
Run 400
Then 3 rounds
20 squats
10 push ups
20 sit ups
Then 3 rounds
20 squats
10 push ups
20 sit ups
Workout Name:
None
Description:
Tabata
8 rounds
20 seconds of work
10 seconds of rest
Rest one minute between exercises
Squats
Push ups
Sit ups
8 rounds
20 seconds of work
10 seconds of rest
Rest one minute between exercises
Squats
Push ups
Sit ups
Cooldown:
On your own.
Comments:
Count total reps for each exercise and put each exercise's reps in your comments. Record your total reps in the workout log.
Performed by 1 athlete
Podium
Male RX:
167 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, October 28, 2014
Class:
FitClub
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
Using the HyperFitUSA WOD
http://www.hyperfitusa.com/
WOD:
DB Push Press: 5 (#35/#25)
Burpee: 7
DB FSQ: 9 (#35/#25)
AMRAP: 4:00
Rest 1:00
4 Rounds
http://www.hyperfitusa.com/
WOD:
DB Push Press: 5 (#35/#25)
Burpee: 7
DB FSQ: 9 (#35/#25)
AMRAP: 4:00
Rest 1:00
4 Rounds
Comments:
keep track of how many rounds you do and add up total rounds and reps at the end.
Performed by 3 athletes
Podium
Male RX:
8+41reps
Female RX:
10+27reps
Male Scaled:
Female Scaled:
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Tuesday, October 21, 2014
Class:
Fit Club
Warmup:
4 rounds
15 seconds each
Jumping jack
Air squat
Mountain climber
Jump squat
15 seconds each
Jumping jack
Air squat
Mountain climber
Jump squat
Workout Name:
None
Description:
5 Rounds for Time
10 DB Snatch (Alternating Arm 1/1)
11 Push Ups
10 DB Snatch (Alternating Arm 1/1)
11 Push Ups
Cooldown:
On Your Own
Performed by 3 athletes
Podium
Male RX:
5:13
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, October 16, 2014
Class:
Fit Club
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
10 Minute Time Cap
Choose Moderate Weight for Front Squats
10 DB Front Squats
10 Push Ups
4 Rounds
Choose Moderate Weight for Front Squats
10 DB Front Squats
10 Push Ups
4 Rounds
Performed by 3 athletes
Podium
Male RX:
3:11
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, October 14, 2014
Class:
Fit Club
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
10 Minute AMRAP
6 DB SN (Alternate Arm)
6 DB DL (Alternate Arm)
3 DB FSQT
3 DB PP
3 DB TH
Use the same weight throughout.
6 DB SN (Alternate Arm)
6 DB DL (Alternate Arm)
3 DB FSQT
3 DB PP
3 DB TH
Use the same weight throughout.
Performed by 4 athletes
Podium
Male RX:
30+0reps
Female RX:
Male Scaled:
7+2reps
Female Scaled:
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Thursday, October 09, 2014
Class:
Fit Club
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
Fit Club Gone Bad
Description:
3 rounds:
1 min air squats
1 min push ups
1 min sit ups
1 min burpees
1 min jumping jacks
1 min REST
Record your total reps after each round, and your score is the combined total.
1 min air squats
1 min push ups
1 min sit ups
1 min burpees
1 min jumping jacks
1 min REST
Record your total reps after each round, and your score is the combined total.
Comments:
Thursday, June 19, 2014
Male RX:James C389 reps
Female RX:Lindsey H435 reps
Male RX:James C389 reps
Female RX:Lindsey H435 reps
Performed by 2 athletes
Podium
Male RX:
528 reps
Female RX:
402 reps
Male Scaled:
Female Scaled:
Show All Results
Tuesday, October 07, 2014
Class:
Fit Club
Warmup:
4 Minutes of Cardio
Then
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Then
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
Partner WOD
10 Push Ups
10 Squats
8 Rounds
Each partner does their 10 reps before moving on to the next movement. For example, a round is:
P1: 10 Push Ups
P2: 10 Push Ups
P1: 10 Squats
P2: 10 Squats
10 Push Ups
10 Squats
8 Rounds
Each partner does their 10 reps before moving on to the next movement. For example, a round is:
P1: 10 Push Ups
P2: 10 Push Ups
P1: 10 Squats
P2: 10 Squats
Comments:
Each partner does their 10 reps before moving on to the next movement. For example, a round is:
P1: 10 Push Ups
P2: 10 Push Ups
P1: 10 Squats
P2: 10 Squats
No Partner = no rest
Team of three = P1 and P3 move together
P1: 10 Push Ups
P2: 10 Push Ups
P1: 10 Squats
P2: 10 Squats
No Partner = no rest
Team of three = P1 and P3 move together
Performed by 2 athletes
Podium
Male RX:
Female RX:
13:23
Male Scaled:
8:22
Female Scaled:
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Thursday, October 02, 2014
Class:
Fit Club
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
25 Burpees
100 sit ups
25 push ups
100 sit ups
25 push ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
11:00
Male Scaled:
Female Scaled:
Show All Results
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