Tuesday, December 08, 2015
Class:
Fit Club
Warmup:
Self Directed 4 Min Cardio of choice
THEN
4 rounds, 15 seconds each movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 rounds, 15 seconds each movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
Rounds for Time (20 Minute Time Cap)
Run 1/2 Mile / 800m (sub bike, or elliptical, or other cardio as desired)
THEN
5 Rounds
15 Push Ups
15 Sit Ups
15 Air Squats
NOTE: Run only once, not once per round
Run 1/2 Mile / 800m (sub bike, or elliptical, or other cardio as desired)
THEN
5 Rounds
15 Push Ups
15 Sit Ups
15 Air Squats
NOTE: Run only once, not once per round
Performed by 2 athletes
Podium
Male RX:
19:59
Female RX:
45:00
Male Scaled:
Female Scaled:
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Thursday, December 03, 2015
Class:
Fit Club
Warmup:
Find your happy place. Do 15 jumping jacks, 10 push ups, 10 air squats, then engage.
Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees
Both hands must touch a target 6 inches above reach
Burpees
Both hands must touch a target 6 inches above reach
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
Workout Name:
None
Description:
Fight Gone Bad Style
30 seconds of work 20 seconds of rest
4 Rounds
Dumbbell Front Squats
Dumbbell Snatch (alternating arms)
Dumbbell Lunges (Goblet hold for single dumbbell)
Cycle through max reps at each movement for 30 seconds, then rest 20 seconds before moving on to the next. Record total reps (one running number)
30 seconds of work 20 seconds of rest
4 Rounds
Dumbbell Front Squats
Dumbbell Snatch (alternating arms)
Dumbbell Lunges (Goblet hold for single dumbbell)
Cycle through max reps at each movement for 30 seconds, then rest 20 seconds before moving on to the next. Record total reps (one running number)
Performed by 1 athlete
Podium
Male RX:
Female RX:
172 reps
Male Scaled:
Female Scaled:
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