Tuesday, January 31, 2017
Class:
CrossFit
Workout Name:
January 31, 2017
Description:
"Black and Blue"
5 RFT:
10 Power Cleans (135/95)
10 Burpees
5 RFT:
10 Power Cleans (135/95)
10 Burpees
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
9:08
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Enter Your Results
Class:
CrossFit
Workout Name:
Strength
Description:
Bask Squat with 1-sec Pause at bottom
4 x 6 reps
4 x 6 reps
Performed by 0 athletes
Podium
Male:
Female:
Monday, January 30, 2017
Class:
CrossFit
Workout Name:
January 30, 2017
Description:
15-12-9:
Toes to bar
Wall Balls (20/14)
Thrusters (75/55)
Toes to bar
Wall Balls (20/14)
Thrusters (75/55)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, January 27, 2017
Class:
CrossFit
Workout Name:
January 27, 2017
Description:
4 rounds for time of:
95-lb./65lb power snatches, 20 reps
50 double-unders
95-lb./65lb power snatches, 20 reps
50 double-unders
Comments:
Double under substitution: triple singles or equal amount of tuck jumps
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
15:00
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Thursday, January 26, 2017
Class:
CrossFit
Workout Name:
January 26, 2017
Description:
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
aka: The CIA Seven
7 Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
aka: The CIA Seven
Comments:
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
25:39
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Tuesday, January 24, 2017
Class:
All
Workout Name:
January 24, 2017
Description:
3 rounds of a 3 Min AMRAP:
21 Deadlifts (155/105)
21 Box Jumps (24/20)
Max Row for Calories
3 min Rest
21 Deadlifts (155/105)
21 Box Jumps (24/20)
Max Row for Calories
3 min Rest
Comments:
Your score is the total amount of reps; each row calorie is a rep
Performed by 2 athletes
Podium
Male RX:
169 reps
Female RX:
Male Scaled:
Female Scaled:
2-way Tie
146 reps
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Class:
CrossFit
Workout Name:
Skill
Description:
Max height Box Jump
Performed by 2 athletes
Podium
Male RX:
43 in
Female RX:
30 in
Male Scaled:
Female Scaled:
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Monday, January 23, 2017
Class:
CrossFit
Workout Name:
January 23, 2017
Description:
4 RFT:
18 KB Swings
15 Goblet Squats
12 Broad Jumps
18 KB Swings
15 Goblet Squats
12 Broad Jumps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, January 19, 2017
Class:
CrossFit
Workout Name:
January 19, 2016
Description:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Comments:
Rx is 155/105
Intermediate is 135/75
Beginner 75/45
Intermediate is 135/75
Beginner 75/45
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
10:06
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Wednesday, January 18, 2017
Class:
CrossFit
Workout Name:
January 18, 2017
Description:
5 Rounds, for max reps:
1:00 Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest
1:00 Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
CrossFit
Workout Name:
Strength
Description:
Front Squats
3 X 10
3 X 10
Performed by 0 athletes
Podium
Male:
Female:
Tuesday, January 17, 2017
Class:
CrossFit
Workout Name:
Strength
Description:
Power Clean
Build up to a heavy 3, then 5 x 3
Build up to a heavy 3, then 5 x 3
Performed by 0 athletes
Podium
Male:
Female:
Class:
CrossFit
Workout Name:
January 17, 2017
Description:
1 mile run for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, January 16, 2017
Class:
CrossFit
Warmup:
- Lateral walks with bands
- Monster walks with bands
- 10 pass thrus
- Monster walks with bands
- 10 pass thrus
Workout Name:
January 16, 2017
Description:
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Bar Muscle-ups
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Bar Muscle-ups
Comments:
Sub muscle-ups for 5 pull-ups and 5 dips
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
2+50reps
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Class:
CrossFit
Workout Name:
Skill
Description:
Power Snatch
4x3
*No more than 75%
4x3
*No more than 75%
Friday, January 13, 2017
Class:
CrossFit
Workout Name:
January 13, 2017
Description:
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
4+0reps
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Class:
CrossFit
Workout Name:
Squat Clean
Description:
3 x 5
Thursday, January 12, 2017
Class:
All
Workout Name:
Wood
Description:
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, January 11, 2017
Class:
All
Workout Name:
CrossFit Total
Description:
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Shoulder Press 1RM
Deadlift 1RM
Tuesday, January 10, 2017
Class:
CrossFit
Workout Name:
January 10, 2017
Description:
15-12-9-6-3-
Clean and Jerks
Burpees
Clean and Jerks
Burpees
Comments:
Rx = 105/75
Rx plus = 135/95
Rx plus = 135/95
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
14:01
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Monday, January 09, 2017
Class:
CrossFit
Warmup:
Bear crawls
Crab walk
Crab walk
Workout Name:
January 9, 2017
Description:
5 Rounds for Time:
10 HSPU's
7 Pull-ups
5 K2E
10 HSPU's
7 Pull-ups
5 K2E
Performed by 2 athletes
Podium
Male RX:
4:50
Female RX:
Male Scaled:
Female Scaled:
8:37
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Friday, January 06, 2017
Class:
CrossFit
Workout Name:
January 6, 2017
Description:
Back squat 3-3-3-3 reps
Comments:
Enter your heaviest load for 3 reps.
Class:
CrossFit
Workout Name:
January 6, 2017 - Strength 2
Description:
Thruster 3-3-3-3 reps
Cooldown:
End with 50 GHD sit-ups
Comments:
Enter your heaviest load for 3 reps.
Thursday, January 05, 2017
Class:
CrossFit
Workout Name:
January 5, 2017
Description:
45 MIN TIME CAP:
5 Laps
80 American KB Swings (50/35)
3 Laps
60 Walking Lunges
1 Lap
40 Weighted Ab Mat Situps (20/14)
30 Burpees
20 Box Jumps (24/20)
5 Laps
80 American KB Swings (50/35)
3 Laps
60 Walking Lunges
1 Lap
40 Weighted Ab Mat Situps (20/14)
30 Burpees
20 Box Jumps (24/20)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
29:27
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Wednesday, January 04, 2017
Class:
CrossFit
Workout Name:
January 4, 2017
Description:
7 Rounds for Time:
9 Power Snatches (95/65)
15 Wall Balls
21 Double Unders
9 Power Snatches (95/65)
15 Wall Balls
21 Double Unders
Comments:
15 min time cap. Beginnners use KB swings in place of Power Snatches. If unable to do double unders, replace with 63 singles or 21 tuck jumps for each round.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Strength
Description:
Complex:
(2 squat cleans + 1 jerk) x 5 sets
(2 squat cleans + 1 jerk) x 5 sets
Performed by 0 athletes
Podium
Male:
Female:
Tuesday, January 03, 2017
Class:
CrossFit
Workout Name:
January 3, 2017
Description:
12 min AMRAP
12 Toes to bar
12 Overhead Squats
12 Calorie Row
12 Toes to bar
12 Overhead Squats
12 Calorie Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
CrossFit
Workout Name:
Strength
Description:
Overhead Squat
5x3
5x3
Comments:
build to a heavy 3
Performed by 0 athletes
Podium
Male:
Female:
Monday, January 02, 2017
Class:
CrossFit
Workout Name:
January 2, 2017
Description:
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Comments:
For your benefit, read these articles in regards to today's WOD:
https://journal.crossfit.com/article/the-dumbbell-thruster
https://journal.crossfit.com/article/pose-running-drills-lean-and-pull
https://www.youtube.com/watch?v=8F3ILkXbpPw
https://journal.crossfit.com/article/the-dumbbell-thruster
https://journal.crossfit.com/article/pose-running-drills-lean-and-pull
https://www.youtube.com/watch?v=8F3ILkXbpPw
Performed by 2 athletes
Podium
Male RX:
Female RX:
12:30
Male Scaled:
9:43
Female Scaled:
Show All Results
Class:
CrossFit
Workout Name:
Sumo deadlift High pull
Description:
5x3
Comments:
Enter your highest weight for 3 reps
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