Thursday, April 27, 2017
Class:
All
Warmup:
400m Run
10 Jumping squats
5 Wall Facing Squats
10 Box Jumps
5 Wall Facing Squats
20 Duck Walks
10 Jumping squats
5 Wall Facing Squats
10 Box Jumps
5 Wall Facing Squats
20 Duck Walks
Workout Name:
Strength
Description:
Back squat
5 x 5 @ 75%
5 x 5 @ 75%
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Class:
All
Workout Name:
WOD
Description:
3 rounds
50 Double unders
15 Box Jumps (24/20)
10 Power Snatches (95/65)
50 Double unders
15 Box Jumps (24/20)
10 Power Snatches (95/65)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:27
Female Scaled:
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Wednesday, April 26, 2017
Class:
All
Warmup:
Line Drill
Workout Name:
WOD
Description:
For Time:
5 Rounds
Run 400
21 Deadlifts (185/135)
5 Rounds
Run 400
21 Deadlifts (185/135)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
23:50
Female Scaled:
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Tuesday, April 25, 2017
Class:
All
Warmup:
5 Min
--------
Air squats
Pushups
Pullups
Jumping Jacks
--------
Air squats
Pushups
Pullups
Jumping Jacks
Workout Name:
Strength
Description:
Bulgarian Split Squats
4x7
4x7
Class:
All
Workout Name:
WOD
Description:
50 Med Ball Cleans (20/14)
25 Jerks (135/95)
50 Med Ball Cleans
25 Jerks (135/95)
50 Med Ball Cleans
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:58
Female Scaled:
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Thursday, April 20, 2017
Class:
All
Warmup:
Run
10 EB Bear Complexes (stretch between each)
10 EB Bear Complexes (stretch between each)
Workout Name:
Strength
Description:
Press
4 x 7 @ 70%
4 x 7 @ 70%
Class:
All
Workout Name:
WOD
Description:
12 Min AMRAP Barbell Complex
1 Rounds is:
1 Full Clean (155/105)
2 Jerks
5 Dead Lifts
1 Rounds is:
1 Full Clean (155/105)
2 Jerks
5 Dead Lifts
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
14+0reps
Female Scaled:
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Wednesday, April 19, 2017
Class:
All
Warmup:
2X:
3 pullups
6 pushups
9 squats
3 pullups
6 pushups
9 squats
Workout Name:
Strength
Description:
Back squat
4 x 7 @ 70%
4 x 7 @ 70%
Class:
All
Workout Name:
WOD
Description:
3 Rounds of:
20 Pullups
30 Push Ups
40 Sit Ups
50 Squats
20 Pullups
30 Push Ups
40 Sit Ups
50 Squats
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
21:38
Female Scaled:
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Monday, April 17, 2017
Class:
All
Warmup:
25 Jumping Jacks
3X:
10 push ups
10 squats
10 tuck jumps
3X:
10 push ups
10 squats
10 tuck jumps
Workout Name:
Strength
Description:
Front squat
3-3-3-3-3
3-3-3-3-3
Comments:
work up to 80-85% 3RM
Class:
All
Workout Name:
WOD
Description:
For Time:
3 Rounds
25 OH Walking Lunges (45/25-plate)
15 Burpees
10 Pullups
3 Rounds
25 OH Walking Lunges (45/25-plate)
15 Burpees
10 Pullups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:00
Female Scaled:
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Thursday, April 13, 2017
Class:
All
Warmup:
3X
30 SU
10 KB swings
10 KB rows
30 SU
10 KB swings
10 KB rows
Workout Name:
WOD
Description:
3RFT
800m run
30 KB swings 70/53
30 Pull ups
800m run
30 KB swings 70/53
30 Pull ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
30:03
Female Scaled:
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Wednesday, April 12, 2017
Class:
All
Workout Name:
Strength
Description:
Push Press
4 x 8 @ 65%
4 x 8 @ 65%
Class:
All
Workout Name:
WOD
Description:
For time
21 Jerks
9 Toes to bar
15 Jerks
15 Toes to bar
9 Jerks
21 Toes to bar
Rx 135/95
21 Jerks
9 Toes to bar
15 Jerks
15 Toes to bar
9 Jerks
21 Toes to bar
Rx 135/95
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9:05
Female Scaled:
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Tuesday, April 11, 2017
Class:
All
Workout Name:
Strength
Description:
Back squat
4 x 8 @ 65%
4 x 8 @ 65%
Class:
All
Workout Name:
WOD
Description:
4 RFT
10 Box jump overs (total)
15 unbroken wall balls** (20/14#)
1mRest bwtn rounds
**(insert here what happens if you dont go unbroken..)
10 Box jump overs (total)
15 unbroken wall balls** (20/14#)
1mRest bwtn rounds
**(insert here what happens if you dont go unbroken..)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10:01
Female Scaled:
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Thursday, April 06, 2017
Class:
All
Warmup:
3X:
7 ring rows
7 burpees
7 squats
w/ barbell:
5 Good Mornings
5 Back Squats
5 RDL
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Tall Cleans
7 ring rows
7 burpees
7 squats
w/ barbell:
5 Good Mornings
5 Back Squats
5 RDL
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Tall Cleans
Workout Name:
Strength
Description:
Dead Lift
4 x 8 @ 65%
4 x 8 @ 65%
Class:
All
Workout Name:
WOD
Description:
5x:
30 s plank
2 DL
3 Power Cleans
4 Hang Power Cleans
5 Front Squats
30 s plank
2 DL
3 Power Cleans
4 Hang Power Cleans
5 Front Squats
Wednesday, April 05, 2017
Class:
All
Warmup:
25 Jumping Jacks
3 rounds:
* 2 sets of directional lunges
* 7 DB Power Cleans
* 7 DB Front Squats
* 7 DB S2OH
3 rounds:
* 2 sets of directional lunges
* 7 DB Power Cleans
* 7 DB Front Squats
* 7 DB S2OH
Workout Name:
Strength
Description:
5 min rope climb practice
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
5:00
Female Scaled:
Show All Results
Class:
All
Workout Name:
WOD
Description:
20 min AMRAP Rx: 45/30 DB
400m run
20 Lunges*
15 Hang Cleans*
10 Push Press
2 rope climbs
400m run
20 Lunges*
15 Hang Cleans*
10 Push Press
2 rope climbs
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
2+0reps
Female Scaled:
Show All Results
Tuesday, April 04, 2017
Class:
All
Warmup:
AMRAP
10 Jumping Jacks
10 T-twists
10 situps
1 wall walk up
10 Jumping Jacks
10 T-twists
10 situps
1 wall walk up
Workout Name:
Strength
Description:
Push Press
4 x 8 @ 65%
4 x 8 @ 65%
Class:
All
Workout Name:
WOD
Description:
21-15-9
Burpees
Dips
Jerks 135/95
Burpees
Dips
Jerks 135/95
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
15:00
Female Scaled:
Show All Results
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