Saturday, February 28, 2015
Class:
All
Warmup:
Run 400m
3 Rounds of
10 Air Squats
10 Jumping Jacks
10 Situps
3 Rounds of
10 Air Squats
10 Jumping Jacks
10 Situps
Workout Name:
2-28-15
Description:
Strength
Front Squat 15-13-11-9 (use 50% of 1RM back squat)
WOD
8 Rounds for Time
40 Double Unders (120 Singles)
20 Pushups
10 Back & Forth Jumps
Front Squat 15-13-11-9 (use 50% of 1RM back squat)
WOD
8 Rounds for Time
40 Double Unders (120 Singles)
20 Pushups
10 Back & Forth Jumps
Cooldown:
On your own
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
19:03
Female Scaled:
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Enter Your Results
Friday, February 27, 2015
Class:
All
Warmup:
Run 400m
3 Rounds of
10 Pushups
10 Air Squats
10 Situps
3 Rounds of
10 Pushups
10 Air Squats
10 Situps
Workout Name:
2-27-15
Description:
Strength
Deadlift 3-3-3
Male 205-225-245
Female 175-185-205
WOD
20 Minute AMRAP
Weighted Lunges (20 Steps, 45/25lb plates overhead)
20 Burpees
Deadlift 3-3-3
Male 205-225-245
Female 175-185-205
WOD
20 Minute AMRAP
Weighted Lunges (20 Steps, 45/25lb plates overhead)
20 Burpees
Cooldown:
On your own
Comments:
Warmup on your own for the deadlift. Start at 135/85 and build up to the starting weight doing 2 or 3 reps at each weight. Once you reach the starting weight do the 3-3-3 at the prescribed weights
Performed by 2 athletes
Podium
Male RX:
205 reps
Female RX:
150 reps
Male Scaled:
Female Scaled:
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Wednesday, February 25, 2015
Class:
All
Warmup:
Run 400m
3 Rounds of
25 Single Unders
10 Pushups
10 Situps
3 Rounds of
25 Single Unders
10 Pushups
10 Situps
Workout Name:
2-25-15
Description:
Strength
Pullups 15-15-15 (rest as needed between sets)
WOD
Run a 5K or Bike a 10K for time
5K = 3.1 miles
10k = 6.2 miles
Pullups 15-15-15 (rest as needed between sets)
WOD
Run a 5K or Bike a 10K for time
5K = 3.1 miles
10k = 6.2 miles
Cooldown:
On your own
Comments:
Substitute rows for pullups if necessary
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
24:33
Female Scaled:
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Monday, February 23, 2015
Class:
All
Warmup:
Row 500m
3 Rounds of
5 Burpees
10 Situps
10 Knee to Elbow
3 Rounds of
5 Burpees
10 Situps
10 Knee to Elbow
Workout Name:
2-23-15
Description:
Strength
Back Squats - 15 Minutes to find 1RM
WOD
8 Rounds for Time
20 Air Squats
30 Second Wall Sit
20 Lunges (10/leg)
20 Mountain Climbers
Back Squats - 15 Minutes to find 1RM
WOD
8 Rounds for Time
20 Air Squats
30 Second Wall Sit
20 Lunges (10/leg)
20 Mountain Climbers
Cooldown:
On your own
Performed by 2 athletes
Podium
Male RX:
20:46
Female RX:
29:08
Male Scaled:
Female Scaled:
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Sunday, February 22, 2015
Class:
All
Warmup:
Run 400m
4 Rounds of
5 Knee to Elbow
10 Air Squats
15 Jumping Jacks
4 Rounds of
5 Knee to Elbow
10 Air Squats
15 Jumping Jacks
Workout Name:
2-22-15
Description:
Strength
Weighted Pushups 12-10-8-6-4
(use the same weight for all sets, as heavy as you can)
WOD
12 Minute AMRAP
30 Second Front Plank
15 Dips (box/chair dips are fine)
15 Pushups
15 Air Squats
Weighted Pushups 12-10-8-6-4
(use the same weight for all sets, as heavy as you can)
WOD
12 Minute AMRAP
30 Second Front Plank
15 Dips (box/chair dips are fine)
15 Pushups
15 Air Squats
Cooldown:
On your own
Performed by 1 athlete
Podium
Male RX:
199 reps
Female RX:
Male Scaled:
Female Scaled:
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Saturday, February 21, 2015
Class:
All
Warmup:
400m Run
3 Rounds of
30 second plank
10 Air Squats
5 Burpees
3 Rounds of
30 second plank
10 Air Squats
5 Burpees
Workout Name:
2-21-15
Description:
Strength
Back Squat 10-10-10 (use 60% of your 1RM)
WOD
4 Rounds for time
200m Run
20 Pushups
Back Squat 10-10-10 (use 60% of your 1RM)
WOD
4 Rounds for time
200m Run
20 Pushups
Cooldown:
On your own
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 20, 2015
Class:
All
Warmup:
Run 400m
3 Rounds of
10 Knee to Elbow
10 Jumping Jacks
10 Air Squats
3 Rounds of
10 Knee to Elbow
10 Jumping Jacks
10 Air Squats
Workout Name:
2-20-15
Description:
Strength
Front Squat 15-10-5 (use 60% of back squat 1RM)
WOD
21-15-9 (for time)
Jumping Jacks
Pushups
Jumping Squats
Front Squat 15-10-5 (use 60% of back squat 1RM)
WOD
21-15-9 (for time)
Jumping Jacks
Pushups
Jumping Squats
Cooldown:
On your own
Performed by 2 athletes
Podium
Male RX:
2:46
Female RX:
4:28
Male Scaled:
Female Scaled:
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Wednesday, February 18, 2015
Class:
All
Warmup:
Run 400m
3 Rounds of
10 Pushups
30 Second Plank
10 Air Squats
Deadlift Warmup
Do 3 Sets of 3-5 reps
135-155-165 for Females
165-185-205 for Males
3 Rounds of
10 Pushups
30 Second Plank
10 Air Squats
Deadlift Warmup
Do 3 Sets of 3-5 reps
135-155-165 for Females
165-185-205 for Males
Workout Name:
2-18-15
Description:
Strength
Deadlift 5-5-5
Male - 185-205-225
Female - 155-175-185
WOD
4 Rounds for Time
10 Back & Forth Jumps
40 Mountain Climbers
25 Feet Bear Crawl
40 Situps
Deadlift 5-5-5
Male - 185-205-225
Female - 155-175-185
WOD
4 Rounds for Time
10 Back & Forth Jumps
40 Mountain Climbers
25 Feet Bear Crawl
40 Situps
Cooldown:
On your own
Performed by 1 athlete
Podium
Male RX:
14:53
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, February 16, 2015
Class:
All
Warmup:
Run 400m
3 Rounds of
10 Air Squats
10 Situps
10 Jumping Jacks
3 Rounds of
10 Air Squats
10 Situps
10 Jumping Jacks
Workout Name:
2-16-15
Description:
Strength
Burpee Pull-ups 10-8-6-4-2
WOD
Run 2 miles or Bike 6 miles for time
Burpee Pull-ups 10-8-6-4-2
WOD
Run 2 miles or Bike 6 miles for time
Cooldown:
On your own
Comments:
Rest exactly 1 minute between rounds for the burpee pull-ups.
Performed by 2 athletes
Podium
Male RX:
15:07
Female RX:
Male Scaled:
Female Scaled:
23:31
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Sunday, February 15, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
5 Knee-to Elbow
10 Situps
10 Jumping Jacks
3 Rounds
5 Knee-to Elbow
10 Situps
10 Jumping Jacks
Workout Name:
2-15-15
Description:
Strength
Back Squat 12-12-12-12 (use 60% or 1RM)
WOD
1 Round for Time
100 Air Squats
50 Pushups
Back Squat 12-12-12-12 (use 60% or 1RM)
WOD
1 Round for Time
100 Air Squats
50 Pushups
Cooldown:
On your own
Performed by 2 athletes
Podium
Male RX:
4:28
Female RX:
5:50
Male Scaled:
Female Scaled:
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Saturday, February 14, 2015
Class:
All
Warmup:
3 Rounds
100 Single Unders
10 Toes-to-Bar
10 Air Squats
100 Single Unders
10 Toes-to-Bar
10 Air Squats
Workout Name:
2-14-15
Description:
Every Minute on the Minute for 15 Minutes
Even Minute - 10 Burpees
Odd Minute - Dips
WOD
10 Rounds for Time
10 Pushups
10 Situps
Lunges (10 Steps)
Even Minute - 10 Burpees
Odd Minute - Dips
WOD
10 Rounds for Time
10 Pushups
10 Situps
Lunges (10 Steps)
Cooldown:
On your own
Performed by 2 athletes
Podium
Male RX:
15:01
Female RX:
Male Scaled:
Female Scaled:
14:33
Show All Results
Friday, February 13, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Lunges
10 Situps
20 Jumping Jacks
3 Rounds
10 Lunges
10 Situps
20 Jumping Jacks
Workout Name:
2-13-15
Description:
Every Minute on the Minute for 10 Minutes
Even Minute - 10 Pushups
Odd Minute - 15 Air Squats
WOD
2 Rounds for Time
50 Double Unders (150 Singles)
400m Run
Even Minute - 10 Pushups
Odd Minute - 15 Air Squats
WOD
2 Rounds for Time
50 Double Unders (150 Singles)
400m Run
Cooldown:
On your own
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
6:46
Female Scaled:
9:16
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Wednesday, February 11, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Air Squats
10 Situps
5 Burpees
3 Rounds
10 Air Squats
10 Situps
5 Burpees
Workout Name:
2-11-15
Description:
Strength
Front Squat 5-5-5-5-5
- use 65% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets
WOD
Run 2 miles or Bike 6 miles for time
Front Squat 5-5-5-5-5
- use 65% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets
WOD
Run 2 miles or Bike 6 miles for time
Cooldown:
On you own
Comments:
Put squat weight in comments
Performed by 2 athletes
Podium
Male RX:
14:56
Female RX:
22:41
Male Scaled:
Female Scaled:
Show All Results
Monday, February 09, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
20 Single Unders
15 Air Squats
10 Knee-to-Elbow
3 Rounds
20 Single Unders
15 Air Squats
10 Knee-to-Elbow
Workout Name:
2-9-15
Description:
Sprints
2 x 800m Sprints (rest 4 minutes between sets)
WOD
6 Rounds for Time
20 Dips
20 Pushups
20 Situps
Plank (20 seconds)
2 x 800m Sprints (rest 4 minutes between sets)
WOD
6 Rounds for Time
20 Dips
20 Pushups
20 Situps
Plank (20 seconds)
Cooldown:
On your own
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
22:40
Show All Results
Sunday, February 08, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Jumping Jacks
10 Situps
20 Arm Circles (10 forward, 10 backward)
3 Rounds
10 Jumping Jacks
10 Situps
20 Arm Circles (10 forward, 10 backward)
Workout Name:
2-8-15
Description:
Strength
Weighted Pushups 15-15-15-15
WOD
4 Rounds for Time
Walking Lunges (25 feet)
30 Burpees
Bear Crawl (25 feet)
Weighted Pushups 15-15-15-15
WOD
4 Rounds for Time
Walking Lunges (25 feet)
30 Burpees
Bear Crawl (25 feet)
Cooldown:
On your own
Comments:
Use the same weight for all the sets of pushups but try to do each set unbroken.
Performed by 1 athlete
Podium
Male RX:
18:09
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Saturday, February 07, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Air Squats
10 Situps
5 Burpees
3 Rounds
10 Air Squats
10 Situps
5 Burpees
Workout Name:
2-7-15
Description:
Strength
Back Squat 3-3-3-3-3-3
WOD
21-15-9
Jumping Squats
Pushups
Mountain Climbers
Situps
Back Squat 3-3-3-3-3-3
WOD
21-15-9
Jumping Squats
Pushups
Mountain Climbers
Situps
Cooldown:
On your own
Performed by 1 athlete
Podium
Male RX:
5:05
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, February 06, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
15 Situps
50 Single Unders
3 Rounds
15 Situps
50 Single Unders
Workout Name:
2-6-15
Description:
Strength
Weighted Hand Release Push-Ups
10-8-6-8-10
WOD
10 Minute AMRAP
10 Air Squats
10 Burpees
10 Pullups
Weighted Hand Release Push-Ups
10-8-6-8-10
WOD
10 Minute AMRAP
10 Air Squats
10 Burpees
10 Pullups
Cooldown:
On your own
Comments:
Go as heavy as possible on the push-ups but use the same weight for all sets.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 04, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Knee-to-Elbow
10 Air Squats
10 Pass Throughs
Stretch
3 Rounds
10 Knee-to-Elbow
10 Air Squats
10 Pass Throughs
Stretch
Workout Name:
2-4-15
Description:
Strength
OHS 15-15-15
WOD
8 Minute AMRAP
Lunges (25 Steps)
Bear Crawl (25 Steps)
Spider Crawl (25 Steps)
OHS 15-15-15
WOD
8 Minute AMRAP
Lunges (25 Steps)
Bear Crawl (25 Steps)
Spider Crawl (25 Steps)
Cooldown:
On you own
Comments:
Just use the bar for the OHS but do each set of 15 unbroken. Rest 3 minutes between sets.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, February 02, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Air Squats
10 Jumping Jacks
10 Pass Throughs
3 Rounds
10 Air Squats
10 Jumping Jacks
10 Pass Throughs
Workout Name:
2-2-15
Description:
Strength
Front Squat 5-5-5 (use 50% of Back Squat 1RM)
WOD
5 Rounds for Time
15 Pushups
30 Second Plank
15 Situps
Front Squat 5-5-5 (use 50% of Back Squat 1RM)
WOD
5 Rounds for Time
15 Pushups
30 Second Plank
15 Situps
Cooldown:
On you own
Performed by 1 athlete
Podium
Male RX:
Female RX:
11:26
Male Scaled:
Female Scaled:
Show All Results
Sunday, February 01, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
5 Burpees
10 Situps
15 Air Squats
3 Rounds
5 Burpees
10 Situps
15 Air Squats
Workout Name:
2-1-15
Description:
Strength
Clean at 60% or 1RM
8-8-8-8-8
WOD
15 Minute AMRAP
10 Jumping Jacks
10 Pullups
Lunges (25 Steps)
10 Pushups
Clean at 60% or 1RM
8-8-8-8-8
WOD
15 Minute AMRAP
10 Jumping Jacks
10 Pullups
Lunges (25 Steps)
10 Pushups
Cooldown:
On your own
Performed by 1 athlete
Podium
Male RX:
355 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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