FCC CLUBFIT

Class Times: (Primary Instructor in parenthesis)

Mondays 9:15am- 10:15am (Ashlee)
Wednesdays 8:15am- 9:15am (Stacey), 9:15am- 10:15am (Stacey), 5:15pm- 6:15pm (Jen)
Fridays 9:15am- 10:15am (Ashlee)
Saturdays 8:30am-9:30am (Scott)

***Class meets in the gym***

What is FCC CLUBFIT?

FCC CLUBFIT uses CrossFit (TM) methods in this class which transforms workouts into sport through constantly varied, high-intensity, functional movements. Level 2 & 3 only! There is a class for Level 1 on Mondays. Meets in the gymnasium.

Recent WOD's (Workout of the day):

You can also find these workouts posted on the white board in the gym.

20 MIN AMRAP
6 DIPS
6 PULL UPS
8 FEET ELEVATED PUSHUPS (4HSPU)
8 KB SWINGS

5 ROUNDS FOR TIME:
400M RUN
10 SHOOT THROUGHS
10 KB SWINGS
10 PUSH PRESS
10 BOX SPLIT SQUATS (EACH LEG)

3 ROUNDS OF:

200 M RUN TO PARK, then

15 LUNGES

15 PUSHUPS

15 SQUATS

200 M RUN TO GYM, then

15 WALL BALLS

15 PULL UPS

15 KB SWINGS

RUN 400M, THEN:

4 ROUNDS:

WALL BALLS (21, 15, 9, 5 REPS)

BURPEES (21, 15, 9, 5 REPS)

FRONT SQUATS (21, 15, 9, 5 REPS)

PULL UPS (21, 15, 9, 5 REPS), THEN:

RUN 400M

400M RUN
30 WALLBALL SHOTS
20 TOES TO BAR
30 BOX JUMPS, 24" BOX
20 SUMO-DEADLIT HIGH-PULL, 108 POUND KETTLEBELL
30 BURPEES
20 PUSH PRESS
PLATE PUSH DOWN AND BACK

400/800 M RUN
5 ROUNDS:
10/20 WALL BALL
10/20 LUNGES
5/10 PULL UPS
5/10 KETTLEBELL SWINGS
5/10 BURPEES
400/800 M RUN

7 ROUNDS:

7 BURPEES

7 LUNGE STEPS (EACH LEG)

7 PULL UPS

7 WALL BALLS

7 RING DIPS/ RING PUSHUPS

7 OVERHEAD BOX SPLIT SQUATS R

7 OVERHEAD BOX SPLIT SQUATS L

5ROUNDS

25 LUNGES OVER HEAD WEIGHTED
20 LATERAL JUMPS
15 WALL BALLS
10 KB SWINGS
5 PUSH UPS
200 M RUN

3ROUNDS

400m RUN

40 SQUAT

30 PUSH PRESS

20 KB SWINGS

10 WALL BALLS

25min AMRAP

200M RUN

7 SHOOT THRUS

7 CLEAN WALL BALLS

7 RING ROWS

7 LUNGES W/DUMBELL OVERHEAD (EACH LEG)

FIGHT GONE BAD

4, 1 MINUTE ROUNDS OF:

WALL BALLS

DB SUMO DEADLIFT HP

BOX JUMP

PUSH PRESS

RUN

20 MIN AMRAP
20 WALL BALLS
10 PUSH UPS
20 LUNGES DB OH
10 TOES TO BAR
20 BOX JUMPS

4 COUPLETS EACH FOR 6 MIN:
1.      5 PULL UPS
        10 THRUSTERS
2.      5 WALL CLIMBS
        10 KB SWINGS
3.      5 BURPEES
        10 LUNGES W/PLATE OH
4.      5 SHOOT THRUS
        10 WALL BALLS

800 M RUN
5 ROUNDS:
20 WALL BALL
20 LUNGES
10 PULL UPS
5 TIRE FLIPS/JUMPS
5 BURPEES
800 M RUN

400 M RUN THEN 3 ROUNDS OF:
9 SQUATS BEFORE EACH EXERCISE
9 TIRE FLIPS
9 KB SWINGS
9 WALL BALLS
9 BURPEES
9 RING ROWS
9 KNEES TO ELBOWS
9 SHOOT THRUS
400 M RUN

"TABATA FIGHT GONE BAD"

COMPLETE 40 INTERVALS OF 20 SECONDS OF WORK FOLLOWED BY TEN SECONDS OF REST. PERFORM 8 CONSECUTIVE INTERVALS OF EACH OF THE FOLLOWING EXERCISES:

WALL-BALL 20 POUND BALL, 10 FT TARGET. (REPS)
SUMO DEADLIFT HIGH-PULL 75 POUNDS (REPS)
BOX JUMP 20" BOX (REPS)
PUSH-PRESS 75 POUNDS (REPS)
ROW (CALORIES)

5 ROUNDS

9 BURPEES

9 MED BALL CLEANS

9 KB SWINGS

9 PUSH PRESS

9 PULL UPS

SLED PUSH DOWN AND BACK

6/8/10/10/8/6 REPS OF:

HANDSTAND PUSH UPS

SHOOT THRUS

KB SUMO DL HP

PULL UPS

THRUSTERS

30 SQUATS THEN;

4 ROUNDS:

10/20 WALL BALL

10/20 LUNGES

5/10 PULL UPS

5/10 KETTLEBELL SWINGS

5/10 BURPEES

SLED PUSH

5ROUNDS

200 M RUN

25 LUNGES OVER HEAD WEIGHTED
20 WALL BALLS
15 KB SWINGS
10 PULL UPS
5 PUSH UPS

12 DAYS OF CHRISTMAS WOD
1       200 M RUN
2       DB SUMO DEADLIFT HP 45#/25#
3       OHS 45#/25#
4       BURPEES
5       PULLUPS
6       KETTLEBELL SWING 45#/25#
7       PUSH PRESS 45#/25#
8       LUNGES
9       WALL BALL SHOTS
10      SQUATS
11      PUSH UPS
12      BOX JUMPS

5 ROUNDS:

2 WALL CLIMBS/BURPEES

4 RING DIPS

6 SHOOT THRUS

8 RING ROWS

10 THRUSTERS

12 LUNGES W/BALL OH

SLED PUSH

RUN 800 METERS STOPPING 4 TIMES TO DO 20 SQUATS
100 FT WALKING LUNGES (2 LENGTHS OF GYM)
21 PULL UPS
21 V SIT UPS
100 FT WALKING LUNGES
18 PULL UPS
18 V SIT UPS
100 FT WALKING LUNGES
15 PULL UPS
15 V SIT UPS
100 FT WALKING LUNGES
12 PULL UPS
12 V SIT UPS
100 FT WALKING LUNGES
9 PULL UPS
9 V SIT UPS
100 FT WALKING LUNGES
6 PULL UPS
6 V SIT UPS
RUN 800 METERS STOPPING 4 TIMES TO DO 20 SQUATS

30 PUSH UPS
30 SQUATS OR WALL BALLS
200 M RUN
30 BURPEES
100 M RUN
30 SIDE BALL THROWS AGAINS WALL (15/15)
50 M RUN
30 LUNGES (WITH WEIGHT OVERHEAD)

FIVE ROUNDS FOR TIME OF:

5 OVERHEAD SQUATS

10 TOES TO BAR
15 MED BALL/ DUMBELL CLEANS
20 DOUBLE-UNDERS

3 ROUNDS FOR TIME OF:

200 M RUN TO PARK, then

15 PUSHUPS

15 LUNGES

15 BURPEES

200 M RUN TO GYM, then

15 WALL BALLS

15 KB SWINGS

15 PULL UPS

800 M RUN then:
5 ROUNDS:
20 WALL BALL
20 LUNGES
10 RING ROWS
10 KETTLEBELL SWINGS
10 BURPEES
800 M RUN to finish

EMOM FOR 30 MINUTES (Every Minute on the Minute)
RUN 2 LENGTHS OF GYM
10 PUSH UPS
10 SQUATS

"MODIFIED LINDA"

10-9-8-7-6-5-4-3-2-1 REPETITIONS FOR TIME of:

DEADLIFT

RING PUSH UPS

MEDICINE BALL CLEANS

20 MINUTE AMRAP
10 PUSH UP
10 OVERHEAD SQUATS
10 PULL UP
10 KB SWING
10 BOX JUMPS

"FIGHT GONE BAD"
1 MINUTE ROUND OF EACH EXERCISE, 1 MINUTE REST AFTER EACH ROUND
WALL BALL
DUMBBELL SUMO DEAD LIFT HIGH PULLS
BOX JUMPS
PUSH PRESS
SPRINT

8 MINUTES AMRAP (AS MANY ROUNDS AS POSSIBLE)
6 WALL BALL CLEANS
8 BURPEES
2 MINUTES REST
8 MINUTES AMRAP
6 KNEES TO ELBOWS
8 KB SWINGS
2 MINUTES REST
8 MINUTES AMRAP
6 THRUSTERS
8 PUSH UPS

BEGINNER "1000"       INTERMEDIATE "1200" ADVANCED "1500"
10 ROUNDS OF...
75 JUMP ROPE 85 JUMP ROPE 100 JUMP ROPE
  5 BURPEES    5 BURPEES    10 BURPEES
  5 SIT-UPS 10 SIT-UPS    10 SIT-UPS
  5 PUSH-UPS    5 PUSH-UPS         10 PUSH-UPS
  5 SQUATS       10 SQUATS     10 SQUATS
  5 PULL-UPS 5 PULL-UPS 10 PULL-UPS

400M RUN

3 ROUNDS FOR TIME:

5 BURPEES

5 WALL CLIMBS

10 RING ROWS

10 RING PUSH UPS

15 MED BALL CLEANS

15 WALL BALLS

20 LUNGES

400M RUN

MALTZ CHALLENGE

400M RUN

100 PUSH UPS

50 PULL UPS

200 YARD FARMERS WALK (50#/25#) (8 LENGTHS OF COURT)

50 DIPS

50 KNEES TO ELBOWS

100 SIT UPS

400M RUN

FILTHY FIFTY

FOR TIME:
50 BOX JUMPS
50 JUMPING PULL-UPS
50 KETTLEBELL SWINGS
WALKING LUNGE, 50 STEPS
50 SQUAT JUMPS
50 PUSH PRESS
50 BACK EXTENSIONS
50 WALL BALL SHOTS
50 BURPEES
50 DOUBLE UNDERS

DIVIDED INTO TEAMS OF 4, COMPLETE THE FOLLOWING (INDIVIDUAL REPS IN PARENTHESIS):

3200 M RUN (800 M)

500 JUMP ROPE SINGLES (125)

400 SQUATS (100)

300 JUMPING PULL-UPS (75)

200 KETTLEBELL SWINGS (50)

100 PUSH UPS (25)

EVERY 5 MINUTES, EACH TEAM WILL STOP AND ALL MEMBERS WILL COMPLETE 5 BURPEES.

800 METER RUN

   5 ROUNDS FOR TIME:
   15 KETTLEBELL / DUMBBELL DEADLIFTS
       5 HAND STAND OR 'FEET' ELEVATED PUSH UPS
   10 THRUSTERS
   10 PULL UPS
400 METER RUN

6 ROUNDS FOR TIME:

6 SHOOT THRUS

6 ONE ARM DUMBBELL SNATCH/EACH SIDE

6 RING ROWS

6 SHUTTLE SPRINTS

CHOICE OF:

"CINDY"

20 MINUTES AMRAP:

5 PULL UPS

10 PUSH UPS

15 SQUATS

OR:

20 MINUTES AMRAP:

5 HSPU OR 10 FEET ELEVATED PUSHUPS
10 TOES TO BAR
15 MED BALL CLEANS

5 ROUNDS:

20 WALL BALLS

20 LUNGES

10 PULL UPS

10 KETTLEBELL SWINGS

10 BURPEES

FINISH WITH 400M RUN

START WITH 400 M RUN

20 MINUTES AMRAP:

12 PUSH UP
12 MEDBALL CLEAN
12 PULL UP
12 KB SWING

12 BOX JUMPS

FINISH WITH 400 M RUN

START WITH 400 M RUN

4 ROUNDS:

10 BURPEES

20 WALL BALL

10 KETTLEBELL SWINGS 25#/ 45#

20 LUNGES W/PLATE OVERHEAD 10#/ 25#

10 PULL UPS

5 WALL CLIMBS/ 20 FEET ELEVATED PUSHUPS

FINISH WITH 400 M RUN

START WITH 400 M RUN

5 ROUNDS:

10 FEET ELEVATED PUSH UPS

25 SQUATS

10 PUSH PRESS

25 LUNGES

10 PULL UPS

FINISH WITH 400 M RUN

LUNGE COURT THEN:

4 ROUNDS:
20 WALL BALLS
15 KETTLEBELLS
10 PULL UPS
5 SHOOT THRUS

20 MINUTES AMRAP:
9 FRONT SQUATS
7 PULL UPS
9 KETTLEBELL SWINGS
7 BOX PUSHUPS

START WITH RUN 400 M RUN

THEN 5 ROUNDS:
20 WALL BALL SHOTS
20 DUMBELL LUNGES
10 PULL UPS
10 KETTLEBELL SWINGS
10 BURPEE / BOX JUMP
FINISH WITH RUN 400 M RUN

FCC CLUBFIT

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