Wednesday, May 31, 2017
Class:
All
Warmup:
Lap
2X:
Iron Cross
Scorpions
2X:
Iron Cross
Scorpions
Workout Name:
Strength
Description:
Press
1-8 @ 65%
1-6 @ 75%
2-4 @ 80%
2-4 @ 85%
1-8 @ 65%
1-6 @ 75%
2-4 @ 80%
2-4 @ 85%
Enter Your Results
Class:
All
Workout Name:
WOD
Description:
3 Rounds
12 Deadlifts
6 Hang (squat) cleans
3 Shoulder to overhead (S2OH)
Rx 155/105
12 Deadlifts
6 Hang (squat) cleans
3 Shoulder to overhead (S2OH)
Rx 155/105
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
5:20
Female Scaled:
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Tuesday, May 30, 2017
Class:
All
Workout Name:
Strength
Description:
Back squats
1-8 @ 65%
1-6 @ 75%
2-4 @ 80%
2-4 @ 85%
1-8 @ 65%
1-6 @ 75%
2-4 @ 80%
2-4 @ 85%
Class:
All
Workout Name:
WOD
Description:
5 Rounds
Row 250
12 (Squat) Snatches (65/55)
Row 250
12 (Squat) Snatches (65/55)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
20:00
Female Scaled:
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Thursday, May 25, 2017
Class:
All
Workout Name:
Strength
Description:
Deadlift
5 x 3 @ 80%
3 x 2 @ 85%
5 x 3 @ 80%
3 x 2 @ 85%
Class:
All
Workout Name:
WOD
Description:
Air Squat Tabata
8 Rounds
:20 Max Air Squats
:10 Rest
Then
Run 800 for time
8 Rounds
:20 Max Air Squats
:10 Rest
Then
Run 800 for time
Performed by 1 athlete
Podium
Male RX:
4:08
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, May 24, 2017
Class:
All
Workout Name:
WOD
Description:
4 RFT
15 Box Jumps (24/20)
25 Push Press (75/55)
50 DUs
15 Box Jumps (24/20)
25 Push Press (75/55)
50 DUs
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
18:45
Female Scaled:
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Tuesday, May 23, 2017
Class:
All
Warmup:
Run
5X:
3 Hang Pull
3 Press
3 Front Squats
5X:
3 Hang Pull
3 Press
3 Front Squats
Workout Name:
Strength
Description:
Press
3 x 6 @ 65%
2 x 3 @ 75%
3 x 6 @ 65%
2 x 3 @ 75%
Class:
All
Workout Name:
WOD
Description:
The Shankle Complex
10 Min AMRAP
3 Hang Clean Pulls
1 Hang Clean
2 Jerks
Rx 185/135
10 Min AMRAP
3 Hang Clean Pulls
1 Hang Clean
2 Jerks
Rx 185/135
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11+3reps
Female Scaled:
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Thursday, May 18, 2017
Class:
All
Warmup:
2X
PVC pipe passthroughs & halos
Partner rowing + burpees
PVC pipe passthroughs & halos
Partner rowing + burpees
Workout Name:
Strength
Description:
20 min build to a heavy
1 Hang power clean
1 Clean
2 Jerks
1 Hang power clean
1 Clean
2 Jerks
Class:
All
Workout Name:
WOD
Description:
Row 2,000m
Performed by 1 athlete
Podium
Male RX:
8:34
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, May 17, 2017
Class:
All
Workout Name:
Strength
Description:
Deadlift
8-8 @ 60%
6-6-6 @ 70%
8-8 @ 60%
6-6-6 @ 70%
Class:
All
Workout Name:
WOD
Description:
21-18-15
Burpees
DBL KB Push Press (53/35)
KB Goblet Squat (1-53/35)
Burpees
DBL KB Push Press (53/35)
KB Goblet Squat (1-53/35)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
13:37
Female Scaled:
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Tuesday, May 16, 2017
Class:
All
Warmup:
5 burpees
5 burpee high jumps
5 burpee long jumps
5 burpee pullups
5 burpee high jumps
5 burpee long jumps
5 burpee pullups
Workout Name:
WOD
Description:
4 Rounds for time
10 Turkish Get Ups (53/35)
20 Box Jumps (24/20)
Run 400m
10 Turkish Get Ups (53/35)
20 Box Jumps (24/20)
Run 400m
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
33:17
Female Scaled:
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Monday, May 15, 2017
Class:
All
Warmup:
Run
2X:
5 burpees
5 air squats
5 situps
:30 mountain climber stretches
2X:
5 burpees
5 air squats
5 situps
:30 mountain climber stretches
Workout Name:
Strength
Description:
Press
2x8 @ 60%
3x6 @ 70%
2x8 @ 60%
3x6 @ 70%
Class:
All
Workout Name:
WOD
Description:
12 Min AMRAP
3 Hang Power Cleans
4 Push Press
5 Back Squats
Rx = 135/95
3 Hang Power Cleans
4 Push Press
5 Back Squats
Rx = 135/95
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
8+3reps
Female Scaled:
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Wednesday, May 10, 2017
Class:
All
Warmup:
10 Banded GM
10 KB swings
10 PVC Halos
10 KB swings
10 PVC Halos
Workout Name:
Strength
Description:
Hang Power Snatch
Hang Snatch
Snatch (as a complex)
1-1-1-1-1
Hang Snatch
Snatch (as a complex)
1-1-1-1-1
Class:
All
Workout Name:
WOD
Description:
5 Rounds
11 Deadlifts (80% Body Weight)
Sprint 200m
11 Deadlifts (80% Body Weight)
Sprint 200m
Performed by 1 athlete
Podium
Male RX:
7:42
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, May 09, 2017
Class:
All
Workout Name:
Strength
Description:
Deadlift
3 x 5 @ 75%
2 x 3 @ 80%
3 x 5 @ 75%
2 x 3 @ 80%
Class:
All
Workout Name:
WOD
Description:
6 Rounds
10 SDHPs (95/65)
10 Rings Dips
10 SDHPs (95/65)
10 Rings Dips
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
7:37
Female Scaled:
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Monday, May 08, 2017
Class:
All
Workout Name:
WOD
Description:
4 RFT
50 Wall Balls
30 KBS (70/53)
20 Pullups
50 Wall Balls
30 KBS (70/53)
20 Pullups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
40:00
Female Scaled:
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Friday, May 05, 2017
Class:
All
Warmup:
500m row
10 PVC Pass Throughs, Halos, GM's, OHS
Up and Back Walking Squat Magic w/ 3 Air Squats
10 Arch to Hollow on Bar
10 PVC Pass Throughs, Halos, GM's, OHS
Up and Back Walking Squat Magic w/ 3 Air Squats
10 Arch to Hollow on Bar
Workout Name:
WOD
Description:
"The Bear"
5 Rounds of 7 reps of the Bear Complex:
1 rep:
1 Power clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rest 2 minutes between rounds start with a reasonable weight and try to bulid in weight each round, once you begin the set you can't let the bar rest on the floor. record time and final weight used.
5 Rounds of 7 reps of the Bear Complex:
1 rep:
1 Power clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rest 2 minutes between rounds start with a reasonable weight and try to bulid in weight each round, once you begin the set you can't let the bar rest on the floor. record time and final weight used.
Thursday, May 04, 2017
Class:
All
Workout Name:
Filthy Fifty
Description:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
30:37
Female Scaled:
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Wednesday, May 03, 2017
Class:
All
Warmup:
3X:
5 pushups
10 lunges
15 situps
5 pushups
10 lunges
15 situps
Workout Name:
Strength
Description:
Front squat
2-2-2-2-2
2-2-2-2-2
Class:
All
Workout Name:
WOD
Description:
5 Rounds for time
5 Thrusters (135/95)
10 Power Cleans (135/95)
5 Thrusters (135/95)
10 Power Cleans (135/95)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:47
Female Scaled:
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Tuesday, May 02, 2017
Class:
All
Warmup:
3X:
5 pullups
10 pushups
15 air squats
5 pullups
10 pushups
15 air squats
Workout Name:
Strength
Description:
Push press
3-3-3-3-3
3-3-3-3-3
Class:
All
Workout Name:
WOD
Description:
12 Min AMRAP
200m run
10 OHS (95/65)
5 Chest to bar pullups
200m run
10 OHS (95/65)
5 Chest to bar pullups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+0reps
Female Scaled:
Show All Results
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