Monday, February 27, 2017

Class:
CrossFit
Workout Name:
February 27, 2017
Description:
Open Workout 17.1

For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Luigi Z
16:22
Female Scaled:
Paula C
18:01
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Class:
CrossFit
Workout Name:
Strength
Description:
Front Squat
5-5-3-3-1-1-1
Cooldown:
(build up a "heavy" weight for the day not your one tell max, go by feel)
Performed by 0 athletes
Podium
Male:
Female:

Wednesday, February 22, 2017

Class:
CrossFit
Workout Name:
February 22, 2017
Description:
5 rounds
2 laps Running
10 Burpees box jumps

Cash out
75 Weighted sit-ups against wall
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
CrossFit
Workout Name:
Strength
Description:
5x2 (1 + 1)
Back squat + BTN Push Press
Performed by 0 athletes
Podium
Male:
Female:

Tuesday, February 21, 2017

Class:
CrossFit
Workout Name:
February 21, 2017
Description:
Wise Men
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00
AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00
AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)
Comments:
Benchmark known as Macho Man. The Macho Man complex is more metabolic than it seems, combining conditioning with weightlifting. A full package. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so lets use that to help us decide our selections.
On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.
On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.
On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Luigi Z
6+8reps
Female Scaled:
Paula C
11+9reps
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Monday, February 20, 2017

Class:
CrossFit
Workout Name:
February 20, 2017
Description:
AMRAP 15 MIN:
30 Wallballs (20/14#)
25 Calorie Row or 20 Calorie Bike
20 Dumbbell Snatches (50/35#) (10 each arm)
15 C2B Pull-ups
Performed by 2 athletes
Podium
Male RX:
Luigi Z
2+8reps
Female RX:
Male Scaled:
Female Scaled:
Paula C
2+20reps
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Class:
CrossFit
Workout Name:
Strength
Description:
Power Snatch + OHS (climbing)
4 x 3
Comments:
Build up in weight in set
Performed by 2 athletes
Podium
Male:
Luigi Z
75 lbs
Female:
Paula C
45 lbs
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Friday, February 17, 2017

Class:
CrossFit
Workout Name:
Deadlift
Description:
Build up to a heavy single
Performed by 1 athlete
Podium
Male:
Female:
2-way Tie
165 lbs
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Class:
CrossFit
Workout Name:
1000 M Row
Description:
1000 M Row for time
Performed by 1 athlete
Podium
Male RX:
Female RX:
Paula C
4:10
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Plank hold
Description:
One attempt at your best max hold of the plank, forearms down on floor
Performed by 1 athlete
Podium
Male RX:
Female RX:
Paula C
3:00
Male Scaled:
Female Scaled:
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Wednesday, February 15, 2017

Class:
CrossFit
Workout Name:
February 15, 2017
Description:
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.Women clean 125 lb.
*Can be a power clean or squat clean*
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
CrossFit
Workout Name:
Strength
Description:
Strength: 3,2, 2, 1, 1, 1, 1
Build up to about your 80%, focus on dropping fast under bar for the squat clean and getting comfortable in the Jerk landing position.
Performed by 0 athletes
Podium
Male:
Female:

Tuesday, February 14, 2017

Class:
CrossFit
Warmup:
Skill to be done during warm-up : 3 x 30 sec (or best attempt) at handstand hold (freestanding or against wall)
Workout Name:
February 14, 2017
Description:
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
Performed by 1 athlete
Podium
Male RX:
Luigi Z
14:45
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
CrossFit
Workout Name:
Skill
Description:
Skill: 5x3 each leg of pistols, work on progression (15-20 min max)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, February 13, 2017

Class:
CrossFit
Workout Name:
February 13, 2017
Description:
500 double-unders for time.
Start a clock and at the beginning of each minute perform 3 bodyweight front squats.
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Brittany D
18:42
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Class:
CrossFit
Workout Name:
Strength
Description:
Front squat + Back squat (1+1) x 5
Bar starts in front rack, then after completing the front squat, bring bar over head to complete back squat
Performed by 0 athletes
Podium
Male:
Female:

Friday, February 10, 2017

Class:
CrossFit
Workout Name:
February 10, 2017
Description:
AMRAP 14 min

2 laps
10 Back squats, pick up from floor (155/105)
7 Pullups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
CrossFit
Workout Name:
Strength
Description:
Power Snatch + OHS Complex

6 sets of (1 + 1)

*Build in weight each round)
Performed by 0 athletes
Podium
Male:
Female:

Thursday, February 09, 2017

Class:
CrossFit
Warmup:
Snow Day (YMCA'S closed)
Workout Name:
February 9, 2017
Description:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, February 08, 2017

Class:
CrossFit
Workout Name:
February 8, 2017
Description:
50-40-30-20-10
Walking Lunges
Hand Release Push-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
CrossFit
Workout Name:
Strength
Description:
Deadlifts
4x6
Performed by 0 athletes
Podium
Male:
Female:

Tuesday, February 07, 2017

Class:
CrossFit
Workout Name:
January 7, 2017
Description:
10 MIN AMRAP
5 Sit-ups with Med Ball (20/14)
5 Jerks AHAP, as heavy as possible (start from floor)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Paula C
9+0reps
Male Scaled:
Female Scaled:
Show All Results

Monday, February 06, 2017

Class:
CrossFit
Workout Name:
February 6, 2017
Description:
WOD:
6 laps
18 Man makers 50/35lb
5 laps
15 Man makers
4 laps
12 Man makers
3 laps
9 Man makers
2 laps
6 Man makers
1 lap
3 Man makers
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Paula C
43:00
Show All Results
Class:
CrossFit
Workout Name:
Strength
Description:
Dumbbell bench press
4 x 8
Performed by 0 athletes
Podium
Male:
Female:

Saturday, February 04, 2017

Class:
CrossFit
Workout Name:
February 4, 2017
Description:
Carse... Sorta
21-18-15-12-9-6-3
Squat Cleans (95/65)
Deadlifts (185/135)
Box Jumps (24/20)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, February 03, 2017

Class:
CrossFit
Warmup:
3 rounds:
10 PVC Pass Thrus
10 Second Banded Bully Stretch (each side)
2 laps
Workout Name:
February 3, 2017
Description:
Push press 1-1-1-1-1-1-1 reps.
Comments:
Warm-up then take 7 sets to reach a 1 RM
Performed by 1 athlete
Podium
Male:
Female:
Paula C
85 lbs
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Thursday, February 02, 2017

Class:
CrossFit
Workout Name:
February 2, 2017
Description:
EMOM X 35 min
Minute 1: 15 KB Swings 53/35
Minute 2: 20 ab mat sit-ups
Minute 3: 100 ft bear crawl
Minute 4: 100 ft sled push (90/50)
Minute 5: Rest
Repeat for 7 rounds
Comments:
Enter time of 35 min if completed all rounds
Performed by 1 athlete
Podium
Male RX:
Female RX:
Brittany D
35:00
Male Scaled:
Female Scaled:
Show All Results

Wednesday, February 01, 2017

Class:
CrossFit
Workout Name:
February 1, 2017
Description:
"No More Monkeys Jumping on The Bed"

AMRAP in 15 min:
30 Double unders
15 Box Jumps 24/20
10 Handstand Push-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Brittany D
4+120reps
Show All Results
Class:
CrossFit
Workout Name:
Strength
Description:
Overhead Squat (3 sets x 6 reps increasing in weight)
*Warm-up to a working set for 6 reps*
Performed by 1 athlete
Podium
Male:
Female:
Brittany D
55 lbs
Show All Results

WOD Archive

May 2017
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