Tuesday, July 31, 2018
Class:
All
Workout Name:
12 Min EMOM
Description:
3 Rounds:
1 max strict pull ups
2 ME plank on elbows
3 8 Romanian deadlifts (RDL) @ 50% DL 1RM
4 rest
1 max strict pull ups
2 ME plank on elbows
3 8 Romanian deadlifts (RDL) @ 50% DL 1RM
4 rest
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Class:
All
Workout Name:
4 RFT
Description:
6 Dips
12 Hang power clean 50-65% of RDL weight
24 air squats
*15 min cap
12 Hang power clean 50-65% of RDL weight
24 air squats
*15 min cap
Performed by 1 athlete
Podium
Male RX:
8:10
Female RX:
Male Scaled:
Female Scaled:
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Friday, July 27, 2018
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 1 athlete
Podium
Male RX:
187 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 26, 2018
Class:
All
Workout Name:
Barbell lunge
Description:
Barbell lunge 6-6-6-6
Class:
All
Workout Name:
Deadlift
Description:
Deadlift 5-5-5
Comments:
Deadlift (deload)
3 x 5 Stiff legged deadlifts (or RDL) @ 40-50% DL 1RM
3 x 5 Stiff legged deadlifts (or RDL) @ 40-50% DL 1RM
Class:
All
Workout Name:
Row 1 min Max calories
Description:
Row 1-1-1
Comments:
Max calories
Performed by 1 athlete
Podium
Male RX:
0.00 mi
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 24, 2018
Class:
All
Workout Name:
Bench Press
Description:
Bench Press 5-5-5
Comments:
Bench press
3 x 5 @ 50% (taper)
3 x 5 @ 50% (taper)
Class:
All
Workout Name:
12 min AMRAP
Description:
15 Handstand push ups
100m Waiters walk 53/35
20 V-ups
100m Waiters walk 53/35
20 V-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
2+16reps
Female Scaled:
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Friday, July 20, 2018
Class:
All
Workout Name:
Power clean + Hang clean
Description:
Power clean + Hang clean 2-2-2-1-1
Class:
All
Workout Name:
Romanian Deadlifts (RDL)
Description:
Romanian Deadlifts (RDL) 8-8-8
Class:
All
Workout Name:
6 Min EMOM
Description:
15 sec max effort push ups
45 sec rest
45 sec rest
Performed by 1 athlete
Podium
Male RX:
61 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 19, 2018
Class:
All
Workout Name:
Weighted pull ups
Description:
Weighted pull ups 3-3-3-3-3
Class:
All
Workout Name:
6 RFT
Description:
10 Shoulder to overhead 135/95
8 Front rack lunges 135/95 (4R/4L)
6 Toes to bar
1 min rest between rounds
8 Front rack lunges 135/95 (4R/4L)
6 Toes to bar
1 min rest between rounds
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
14:41
Female Scaled:
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Wednesday, July 18, 2018
Class:
All
Workout Name:
Bench Press
Description:
Bench Press 3-2-1-1
Class:
All
Workout Name:
6 round E2MOM
Description:
12 min of
30 sec hang from the pull up bar
30 sec DB snatch weight of choice
1 min rest
30 sec hang from the pull up bar
30 sec DB snatch weight of choice
1 min rest
Performed by 1 athlete
Podium
Male RX:
55 reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, July 13, 2018
Class:
All
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20 pound ball
150 Wallball shots, 20 pound ball
Performed by 1 athlete
Podium
Male RX:
12:00
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Push Press
Description:
Push Press 1-1-1
Thursday, July 12, 2018
Class:
All
Workout Name:
30 min AMRAP
Description:
100m Dball carry 100/60
75 Double unders
50 KB swings 53/35
75 Double unders
50 KB swings 53/35
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+76reps
Female Scaled:
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Wednesday, July 11, 2018
Class:
All
Workout Name:
Back Squat
Description:
Back Squat 2-2-2
Class:
All
Workout Name:
For time, FT
Description:
1-2-3-4-5-6-7-8-9-10
Front squat 115/75
Burpees OTB
**12 min time cap**
Front squat 115/75
Burpees OTB
**12 min time cap**
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
12:00
Female Scaled:
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Tuesday, July 10, 2018
Class:
All
Workout Name:
4 RFT
Description:
Bike 15/12 calories
15 Power snatch 95/65
12 Overhead squats 95/65
9 C2B Pull ups
Rx+ 135/95
15 Power snatch 95/65
12 Overhead squats 95/65
9 C2B Pull ups
Rx+ 135/95
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
25:15
Female Scaled:
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Friday, July 06, 2018
Class:
All
Workout Name:
CrossFit Open 18.1
Description:
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+18reps
Female Scaled:
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Thursday, July 05, 2018
Class:
All
Workout Name:
Back Squat
Description:
Back Squat 2-2-2
Class:
All
Workout Name:
12 min AMRAP
Description:
20 Wall ball 20/14
15 Box jumps 24/20
10 Dbl KB deadlifts 70/53
15 Box jumps 24/20
10 Dbl KB deadlifts 70/53
Performed by 1 athlete
Podium
Male RX:
3+0reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 03, 2018
Class:
All
Workout Name:
Power snatch + Overhead squat
Description:
Power snatch + Overhead squat 2-2-2-1-1
Class:
All
Workout Name:
Deadlift
Description:
Deadlift 5-5-5
Comments:
Deload
Class:
All
Workout Name:
For time, FT
Description:
400m farmers carry 50/35
400m run
400m run
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9:18
Female Scaled:
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