Friday, February 28, 2014
Class:
FitClub
Warmup:
4 Rounds
1 burpee
2 air squats
3 push ups
4 leg lifts
1 burpee
2 air squats
3 push ups
4 leg lifts
Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees
Optional: Both hands must touch a target 6 inches above reach
Burpees
Optional: Both hands must touch a target 6 inches above reach
Cooldown:
Self directed Stretching
Comments:
This is a workout from the CrossFit Games "Open" in 2012. Record your total reps.
For scores check out: http://beyondthewhiteboard.com/workouts/318474
For a demo of the Burpee check out: http://youtu.be/21dvQyNiTjM
For scores check out: http://beyondthewhiteboard.com/workouts/318474
For a demo of the Burpee check out: http://youtu.be/21dvQyNiTjM
Performed by 1 athlete
Podium
Male RX:
Female RX:
62 reps
Male Scaled:
Female Scaled:
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Thursday, February 27, 2014
Class:
FitClub
Warmup:
30/20/30 w/ bands
Then
4 rounds 15 second hold in each position
plank
superman
side plank right
side plank left
Then
4 rounds 15 second hold in each position
plank
superman
side plank right
side plank left
Workout Name:
MBCL Ladder
Description:
Partner WOD
Ladders
10-1 Medicine Ball Cleans
2-20 Sit Ups
10-1 Push Ups
10-1 means partner 1 does 10 reps, then partner 2 does 10 reps, then partner 1 does 9 reps then partner 2 does 9, and back and forth down to 1.
2-20 means counting up by 2's to 20. Partner 1 does 2 reps, then partner 2 does 2, then partner 1 does 4, then partner 2 does 4 and so on up to 20.
Ladders
10-1 Medicine Ball Cleans
2-20 Sit Ups
10-1 Push Ups
10-1 means partner 1 does 10 reps, then partner 2 does 10 reps, then partner 1 does 9 reps then partner 2 does 9, and back and forth down to 1.
2-20 means counting up by 2's to 20. Partner 1 does 2 reps, then partner 2 does 2, then partner 1 does 4, then partner 2 does 4 and so on up to 20.
Cooldown:
Self directed stretching.
Comments:
Check out:
http://youtu.be/d-NAsMR5pPU
for a nice demo of the Medball Clean
Sub air squats for MBCL if you don't have equipment or are not comfortable with the MBCLs yet.
If you do not have a partner break this down to TABATA (20 seconds of exercise, 10 seconds of rest for 8 cycles)
MBCL / Squats
rest 1 min
Sit Ups
Rest 1 min
Push Ups
http://youtu.be/d-NAsMR5pPU
for a nice demo of the Medball Clean
Sub air squats for MBCL if you don't have equipment or are not comfortable with the MBCLs yet.
If you do not have a partner break this down to TABATA (20 seconds of exercise, 10 seconds of rest for 8 cycles)
MBCL / Squats
rest 1 min
Sit Ups
Rest 1 min
Push Ups
Performed by 3 athletes
Podium
Male RX:
15:00
Female RX:
Male Scaled:
20:00
Female Scaled:
Show All Results
Wednesday, February 26, 2014
Class:
HarperFit
Warmup:
Run 400 or 4 minutes of cardio
Then
40 Jumping Jacks
30 Air Squats
20 Sit ups
10 Push Ups
Then
40 Jumping Jacks
30 Air Squats
20 Sit ups
10 Push Ups
Workout Name:
None
Description:
10-9-8-7-6-5-4-3-2-1
1. Push Up
2. Jumping Jack
3. Air Squat
Do ten of each movement, then 9, then 8 down to last round of one each of each movement.
Record total time.
1. Push Up
2. Jumping Jack
3. Air Squat
Do ten of each movement, then 9, then 8 down to last round of one each of each movement.
Record total time.
Cooldown:
10 minutes stretching.
Performed by 1 athlete
Podium
Male RX:
Female RX:
6:54
Male Scaled:
Female Scaled:
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Tuesday, February 25, 2014
Class:
FitClub
Warmup:
30/20/30 w/ bands
Then
4 rounds 15 second hold in each position
plank
superman
side plank right
side plank left
Then
4 rounds 15 second hold in each position
plank
superman
side plank right
side plank left
Workout Name:
8-8-8 MBCL AMRAP
Description:
8 Minute AMRAP
8 Push Ups
8 Medicine Ball Cleans
8 Sit Ups
8 Push Ups
8 Medicine Ball Cleans
8 Sit Ups
Cooldown:
Self directed stretching
Comments:
Sub dumbbell front squats if not familiar with medball cleans.
Sub air squats if not comfortable with dumbbell front squats or if no equipment. Note any mods in your comments.
Sub air squats if not comfortable with dumbbell front squats or if no equipment. Note any mods in your comments.
Performed by 6 athletes
Podium
Male RX:
7+0reps
Female RX:
6+0reps
Male Scaled:
Female Scaled:
Show All Results
Monday, February 24, 2014
Class:
HarperFit
Warmup:
Run 400m or 4 minutes of cardio
Then
15 second intervals for 4 rounds
1. Lunge Steps in place alternating Right/Left
2. Push Ups
3. Sit Ups
4. Air Squats
Then
15 second intervals for 4 rounds
1. Lunge Steps in place alternating Right/Left
2. Push Ups
3. Sit Ups
4. Air Squats
Workout Name:
The Ladder
Description:
Ladder 15 Minute Time Cap
1. 1 sit up 1 squat 1 burpee
2. 2 sit ups 2 squats 2 burpees
3. 3 sit ups 3 squats 3 burpees
4. 4 Add one rep each round until time cap hits
Record total rounds plus total of any reps in final round.
1. 1 sit up 1 squat 1 burpee
2. 2 sit ups 2 squats 2 burpees
3. 3 sit ups 3 squats 3 burpees
4. 4 Add one rep each round until time cap hits
Record total rounds plus total of any reps in final round.
Cooldown:
Stretching for 10 minutes.
Comments:
Sub push ups for burpees if not yet familiar with burpees.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, February 23, 2014
Class:
HarperFit
Warmup:
30/20/30
then
4 rounds 15 second hold in each position
plank
superman
side plank right
side plank left
then
4 rounds 15 second hold in each position
plank
superman
side plank right
side plank left
Workout Name:
2.23.14
Description:
Partner WOD
12 Minute AMRAP
10 Deadlift 65#
push ups
ab mat sit ups
12 Minute AMRAP
10 Deadlift 65#
push ups
ab mat sit ups
Cooldown:
Stretching
Comments:
Count reps on push ups and sit ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 21, 2014
Class:
Fit Club
Warmup:
Run 1/2 mile or 8 minutes of Cardio of Choice
then
4 Minute AMRAP
5 4 ct. flutter kicks
5 diamond push ups
5 Jump Squats
5 Jumping Jacks
then
4 Minute AMRAP
5 4 ct. flutter kicks
5 diamond push ups
5 Jump Squats
5 Jumping Jacks
Workout Name:
50s
Description:
Break up movements as desired, record total time.
50 4 Count Mountain Climbers
50 Push Ups
50 4 Count Flutter Kicks
50 4 Count Mountain Climbers
50 Push Ups
50 4 Count Flutter Kicks
Cooldown:
Self Directed Stretching
Comments:
You may break up the movements into as many sets as you like. For example, 5 sets of 10 of each, or 50 pushups then 10 sets of 5 for the MCs and FKs. You owe 50 reps of each movement as fast as possible.
Performed by 1 athlete
Podium
Male RX:
Female RX:
12:39
Male Scaled:
Female Scaled:
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Thursday, February 20, 2014
Class:
All
Warmup:
30/20/30 w/bands
Then
15 second intervals for 4 rounds
1. Lunge Steps in place alternating Right/Left
2. Push Ups
3. Sit Ups
4. Air Squats
Then
15 second intervals for 4 rounds
1. Lunge Steps in place alternating Right/Left
2. Push Ups
3. Sit Ups
4. Air Squats
Workout Name:
None
Description:
21/15/9
Push Ups
Medicine ball cleans
Sit ups
Push Ups
Medicine ball cleans
Sit ups
Cooldown:
Self directed stretching
Comments:
Sub dumbbell front squats if not familiar with medball cleans.
Sub air squats if not comfortable with dumbbell front squats or if no equipment. Note any mods in your comments.
Sub air squats if not comfortable with dumbbell front squats or if no equipment. Note any mods in your comments.
Performed by 4 athletes
Podium
Male RX:
6:04
Female RX:
6:15
Male Scaled:
Female Scaled:
Show All Results
Thursday, February 13, 2014
Class:
All
Warmup:
15 burpees
30/20/30 (Lunge steps / shrugs or jumping jacks if you dont have a stick/ overhead squats or air squats if you dont have a stick)
30/20/30 (Lunge steps / shrugs or jumping jacks if you dont have a stick/ overhead squats or air squats if you dont have a stick)
Workout Name:
Cindy (No Pull Up Bar)
Description:
Cindy with no pull up bar
20 Minute AMRAP (do as many rounds as possible in 20 minutes, count the number of rounds completed)
5 burpees
10 push ups
15 squats
20 Minute AMRAP (do as many rounds as possible in 20 minutes, count the number of rounds completed)
5 burpees
10 push ups
15 squats
Cooldown:
Hold each position for 30 seconds (hint: use your interval timer, set it to go off every 30 seconds)
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
Comments:
You may sub pull ups for burpees if you have access to a pull up rig
Performed by 6 athletes
Podium
Male RX:
13+8reps
Female RX:
12+13reps
Male Scaled:
Female Scaled:
Show All Results
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