Thursday, July 31, 2014
Class:
Fit Club
Warmup:
Run 400
4 rnds
15 jumping jacks
5 squats
2 4 count mountain climbers
5 jump squats
4 rnds
15 jumping jacks
5 squats
2 4 count mountain climbers
5 jump squats
Workout Name:
None
Description:
Workout a)
20 Minute AMRAP
10 push ups
25 meter run
20 squats
25 meter walking lunge steps
20 Minute AMRAP
10 push ups
25 meter run
20 squats
25 meter walking lunge steps
Cooldown:
Self directed
Comments:
See also: workout b
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Class:
Fit Club
Warmup:
Run 400
4 rnds
15 jumping jacks
5 squats
2 4 count mountain climbers
5 jump squats
4 rnds
15 jumping jacks
5 squats
2 4 count mountain climbers
5 jump squats
Workout Name:
None
Description:
200 Burpees
35 minute time cap
35 minute time cap
Cooldown:
Self directed
Comments:
Enjoy :)
Performed by 3 athletes
Podium
Male RX:
18:00
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 29, 2014
Class:
Fit Club
Warmup:
4 Rounds
Plank Hold 15 Sec.
Superman Hold 15 Sec.
Side Plank Left Hold 15 Sec.
Side Plank Right Hold 15 Sec.
Then
3 Rounds
15 Squats
30 Jumping Jacks
Plank Hold 15 Sec.
Superman Hold 15 Sec.
Side Plank Left Hold 15 Sec.
Side Plank Right Hold 15 Sec.
Then
3 Rounds
15 Squats
30 Jumping Jacks
Workout Name:
None
Description:
12 Minute AMRAP
7 Dumbbell Goblet Squats
9 Push Ups
7 Dumbbell Goblet Squats
9 Push Ups
Performed by 3 athletes
Podium
Male RX:
12+0reps
Female RX:
10+1reps
Male Scaled:
11+0reps
Female Scaled:
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Thursday, July 24, 2014
Class:
Fit Club
Warmup:
4 Rounds
Plank Hold 15 Sec.
Superman Hold 15 Sec.
Side Plank Left Hold 15 Sec.
Side Plank Right Hold 15 Sec.
Agility Drills
Sprint Starts
Plank Hold 15 Sec.
Superman Hold 15 Sec.
Side Plank Left Hold 15 Sec.
Side Plank Right Hold 15 Sec.
Agility Drills
Sprint Starts
Workout Name:
None
Description:
12 Rounds
100 yard Dash every 45 seconds
100 yard Dash every 45 seconds
Cooldown:
200m Walk
Performed by 1 athlete
Podium
Male RX:
12 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 22, 2014
Class:
Fit Club
Warmup:
Agility drills
Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees
Burpees
Performed by 3 athletes
Podium
Male RX:
80 reps
Female RX:
Male Scaled:
Female Scaled:
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Sunday, July 20, 2014
Class:
HarperFit
Warmup:
run 400m
then
4 rounds:
15 Jumping Jacks
5 Air Squats
2 4ct. Mountain Climbers
5 Jump Squats
then
4 rounds:
15 Jumping Jacks
5 Air Squats
2 4ct. Mountain Climbers
5 Jump Squats
Workout Name:
None
Description:
4 Rounds for Time
5 Kettlebell Front Squats
10 Push Ups
15 Sit Ups
400m Run
5 Kettlebell Front Squats
10 Push Ups
15 Sit Ups
400m Run
Cooldown:
on your own
Comments:
choose heaviest weight you can muster for the KB Front Squats, or choose dumbbells, or choose no weight if you aren't comfortable but do 10 reps.
KB FQTS Video: https://www.youtube.com/watch?v=NQgcit05dFs
KB FQTS Video: https://www.youtube.com/watch?v=NQgcit05dFs
Performed by 1 athlete
Podium
Male RX:
Female RX:
16:00
Male Scaled:
Female Scaled:
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Thursday, July 17, 2014
Class:
Fit Club
Warmup:
run 400m
then
4 rounds:
15 Jumping Jacks
5 Air Squats
2 4ct. Mountain Climbers
5 Jump Squats
then
4 rounds:
15 Jumping Jacks
5 Air Squats
2 4ct. Mountain Climbers
5 Jump Squats
Workout Name:
The Floraday
Description:
The Floraday
Run 1 Mile
Then, for every minute (rounded up) the mile takes:
10 Sit Ups EMOTM
Run 1 Mile
Then, for every minute (rounded up) the mile takes:
10 Sit Ups EMOTM
Cooldown:
On your own
Performed by 6 athletes
Podium
Male RX:
12:55
Female RX:
14:15
Male Scaled:
Female Scaled:
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Tuesday, July 15, 2014
Class:
Fit Club
Warmup:
run 400m
then
4 rounds:
15 Jumping Jacks
5 Air Squats
2 4ct. Mountain Climbers
5 Jump Squats
Then
5 burpees
10 push ups
15 squats
then
4 rounds:
15 Jumping Jacks
5 Air Squats
2 4ct. Mountain Climbers
5 Jump Squats
Then
5 burpees
10 push ups
15 squats
Workout Name:
None
Description:
4 Rounds for Time 16 minute Time Cap
5 Burpees
10 Push Ups
15 Squats
400m Run
5 Burpees
10 Push Ups
15 Squats
400m Run
Performed by 4 athletes
Podium
Male RX:
11:18
Female RX:
19:34
Male Scaled:
Female Scaled:
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Thursday, July 10, 2014
Class:
FitClub
Warmup:
400m Run (thats to the diagonal corner and back)
Then
4 Rounds of:
10 Jumping Jacks
7 Squats
5 Push ups
Then
4 Rounds of:
10 Jumping Jacks
7 Squats
5 Push ups
Workout Name:
None
Description:
15 minute AMRAP
Max push ups
400m run
---
Do as many push ups as you can until you have to stop and rest. Then run 400m. Repeat for 15 minutes, count total push ups.
Max push ups
400m run
---
Do as many push ups as you can until you have to stop and rest. Then run 400m. Repeat for 15 minutes, count total push ups.
Performed by 4 athletes
Podium
Male RX:
135 reps
Female RX:
63 reps
Male Scaled:
Female Scaled:
100 reps
Show All Results
Thursday, July 03, 2014
Class:
Fit Club
Warmup:
4 rounds
4 4 ct. mt climbers
8 sit ups
16 Jumping Jacks
4 4 ct. mt climbers
8 sit ups
16 Jumping Jacks
Workout Name:
None
Description:
The Ladder
12 Minute Cap
1 Burpee
1 Jumping Jack
1 Squat
1 Push Up
2 Burpees
2 Jumping Jacks
2 Squats
2 Push Ups
3 Burpees
3 Jumping Jacks
4 Squats
4 Push Ups
...
Keep going until you hit the 12 minute time cap. record total rounds
Rest 2 minutes
Then
4 rounds
15 second hold each position
Plank
Superman
Side Plank Right
Side Plank Left
12 Minute Cap
1 Burpee
1 Jumping Jack
1 Squat
1 Push Up
2 Burpees
2 Jumping Jacks
2 Squats
2 Push Ups
3 Burpees
3 Jumping Jacks
4 Squats
4 Push Ups
...
Keep going until you hit the 12 minute time cap. record total rounds
Rest 2 minutes
Then
4 rounds
15 second hold each position
Plank
Superman
Side Plank Right
Side Plank Left
Cooldown:
On your own
Performed by 3 athletes
Podium
Male RX:
10+8reps
Female RX:
9+25reps
Male Scaled:
Female Scaled:
Show All Results
Tuesday, July 01, 2014
Class:
Fit Club
Warmup:
400m Run (thats to the diagonal corner and back)
Then
4 Rounds of:
10 Jumping Jacks
7 Squats
5 Push ups
Then
4 Rounds of:
10 Jumping Jacks
7 Squats
5 Push ups
Workout Name:
None
Description:
5 Rounds for time, 20 minute Time Cap
400m Run
15 Jump Squats (mod to regular squats if/when needed)
400m Run
15 Jump Squats (mod to regular squats if/when needed)
Cooldown:
Self directed as needed. I recommend walking 400m and drinking lots of water.
Comments:
if you have a barbell, feel free to sub OHS (95/65) for Jump Squats and call this Nancy ;)
http://blog.codyapp.com/crossfit-benchmark-wod-nancy/
http://blog.codyapp.com/crossfit-benchmark-wod-nancy/
Performed by 2 athletes
Podium
Male RX:
15:00
Female RX:
19:59
Male Scaled:
Female Scaled:
Show All Results
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