Thursday, February 23, 2017
Class:
All
Warmup:
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps
Workout Name:
Skill
Description:
12:00 E2MO2M (6 Rounds):
PS + Full HS
Increasing weight each round, until max out for complex, then stay at that weight
PS + Full HS
Increasing weight each round, until max out for complex, then stay at that weight
Enter Your Results
Class:
All
Workout Name:
WOD
Description:
Conditioning:
4RFT
10 Ring Rows
10 Plyo Pushups - onto a plate (pushup on the floor + pushup on the plate = 1rep)
10 Banded Air Squats
10 Plank Toe Touches
10 In-and-Outs
4RFT
10 Ring Rows
10 Plyo Pushups - onto a plate (pushup on the floor + pushup on the plate = 1rep)
10 Banded Air Squats
10 Plank Toe Touches
10 In-and-Outs
Performed by 1 athlete
Podium
Male RX:
14:43
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, February 21, 2017
Class:
All
Warmup:
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E
Workout Name:
Skill
Description:
Supersets!
A. 3x8 OHS @ 7-8 RPE
3x10 Ab Wheel
B. 3x3 each leg OH Lunges @ 7-8 RPE
3x10 Hanging Leg Lifts
A. 3x8 OHS @ 7-8 RPE
3x10 Ab Wheel
B. 3x3 each leg OH Lunges @ 7-8 RPE
3x10 Hanging Leg Lifts
Class:
All
Workout Name:
WOD
Description:
6:00 Marathon: Back to Back
:30 Jump Lunges
:30 Mountain Climbers
:30 Jump Lunges
:30 Mountain Climbers
Performed by 1 athlete
Podium
Male RX:
6+48reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, February 14, 2017
Class:
All
Warmup:
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM,
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM,
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS
Workout Name:
Skill
Description:
10:00 EMOM
Odd: Bar L-sits
Even: T2B
Odd: Bar L-sits
Even: T2B
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
20 reps
Female Scaled:
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Class:
All
Workout Name:
WOD
Description:
Conditioning, FT:
50 Hollow Rocks
50 Sit-ups
50 Single Leg Bridges, each side
25 Strict toes to bar/Knees to elbows
50 Hollow Rocks
50 Sit-ups
50 Single Leg Bridges, each side
25 Strict toes to bar/Knees to elbows
Performed by 1 athlete
Podium
Male RX:
10:47
Female RX:
Male Scaled:
Female Scaled:
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Friday, February 10, 2017
Class:
All
Warmup:
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps
Workout Name:
Skill
Description:
Deadlift, 5x3 Straight Sets @80%
Class:
All
Workout Name:
WOD
Description:
Tabata: 8 rounds of each exercise, performed for :20, with rest for :10
Ab Wheel
Pyramid Presses
Wall Balls (20/14)
Slam Balls (20/30)
Ab Wheel
Pyramid Presses
Wall Balls (20/14)
Slam Balls (20/30)
Performed by 1 athlete
Podium
Male RX:
158 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 08, 2017
Class:
All
Warmup:
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E
Workout Name:
Skill
Description:
Back Squat, 1x20 @65%
Class:
All
Workout Name:
WOD
Description:
16:00 AMRAP
10 Barbell GMs (7-8 RPE)
15 T2B
20 Barbell Backrack Lunges (same weight as GMs, each leg counts 1)
10 Barbell GMs (7-8 RPE)
15 T2B
20 Barbell Backrack Lunges (same weight as GMs, each leg counts 1)
Performed by 1 athlete
Podium
Male RX:
4+15reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, February 06, 2017
Class:
All
Warmup:
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM,
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM,
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS
Workout Name:
Skill
Description:
10:00 EMOM Odd: Kipping HSPU, Even: Alternating Single Arm Ring Rows
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
80 reps
Female Scaled:
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Class:
All
Workout Name:
WOD
Description:
5RFQ, rest minimally and only between rounds (Use a med ball or a slam ball)
10 Med Ball Navasana Tosses* see notes
10 Med Ball Russian Twists
10 Med Ball Mountain Climber Lunges (Hands on top of the ball, feet go outside the hands; each leg counts 1/2)
10 Med Ball Woodchoppers, each side
10 Med Ball Navasana Tosses* see notes
10 Med Ball Russian Twists
10 Med Ball Mountain Climber Lunges (Hands on top of the ball, feet go outside the hands; each leg counts 1/2)
10 Med Ball Woodchoppers, each side
Performed by 1 athlete
Podium
Male RX:
19:47
Female RX:
Male Scaled:
Female Scaled:
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Friday, February 03, 2017
Class:
All
Warmup:
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E
Workout Name:
Skill
Description:
Supersets!
A. JM Press 3x6, 8-9 RPE
DB Row 3x6, 8-9 RPE
B. Front Squats 3x5 @ 70% 1RM
Diamond Pushups 3x10
A. JM Press 3x6, 8-9 RPE
DB Row 3x6, 8-9 RPE
B. Front Squats 3x5 @ 70% 1RM
Diamond Pushups 3x10
Class:
All
Workout Name:
WOD
Description:
Conditioning:
8:00 Interval Rowing for Cals
:20 Work, :10 rest
8:00 Interval Rowing for Cals
:20 Work, :10 rest
Comments:
Calories (not reps)
Performed by 1 athlete
Podium
Male RX:
88 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 01, 2017
Class:
All
Warmup:
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM,
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM,
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS
Workout Name:
Skill
Description:
10:00 Muscle Up Progressions
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10:00
Female Scaled:
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Class:
All
Workout Name:
WOD
Description:
Conditioning:
FQ
50 Pyramid Presses
50 Glute Bridges
50 Ab Mat Situps
50 Pushups
25 GHD Back Extensions
25 T2B
25 Pullups
25 Ab Roller
FQ
50 Pyramid Presses
50 Glute Bridges
50 Ab Mat Situps
50 Pushups
25 GHD Back Extensions
25 T2B
25 Pullups
25 Ab Roller
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
30:00
Female Scaled:
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