Wednesday, July 31, 2019
Class:
All
Workout Name:
Back Squat
Description:
Back Squat 8-8-8
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Class:
All
Workout Name:
16 min E2MOM
Description:
In 2 min, do
250m row
Max KB Swings (70/53)
Rest 2 min.
*Repeat 3 more times. Score is total number of swings from all 4 rounds
250m row
Max KB Swings (70/53)
Rest 2 min.
*Repeat 3 more times. Score is total number of swings from all 4 rounds
Performed by 1 athlete
Podium
Male RX:
90 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 25, 2019
Class:
All
Workout Name:
Deadlift
Description:
Deadlift 1-1-1
Class:
All
Warmup:
Max calories
Workout Name:
Assault Bike 20 sec
Description:
Performed by 1 athlete
Podium
Male RX:
16 m
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 23, 2019
Class:
All
Workout Name:
Death by Back Squat
Description:
With a continuously running clock do one squat the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use as many sets each minute as needed.
Class:
All
Workout Name:
Yates Row
Description:
15-15-15
Monday, July 22, 2019
Class:
All
Workout Name:
8 RFT
Description:
10 Jumping lunges
8 DB snatches
6 DB overhead squats
50/35#
8 DB snatches
6 DB overhead squats
50/35#
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
13:15
Female Scaled:
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Friday, July 19, 2019
Class:
All
Workout Name:
Front Squat
Description:
Front Squat 1-1-1-1-1
Class:
All
Workout Name:
4 RFT
Description:
30 Double unders
20 KB Swings 70/53 (Amer or Rus)
10 Goblet squats 70/53
20 KB Swings 70/53 (Amer or Rus)
10 Goblet squats 70/53
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
8:49
Female Scaled:
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Wednesday, July 17, 2019
Class:
All
Workout Name:
Clean And Jerk
Description:
Clean And Jerk 1-1-1-1-1
Class:
All
Workout Name:
Dumbbell Row
Description:
Dumbbell Row 8-8-8
Tuesday, July 16, 2019
Class:
All
Workout Name:
Bench Press
Description:
Bench Press 5-5-5
Class:
All
Workout Name:
5 min AMRAP X2
Description:
5 min AMRAP X2
9 Box jumps 30/24
7 Toes to bar
5 DB thrusters 50/35
*rest 3 min. Repeat.
9 Box jumps 30/24
7 Toes to bar
5 DB thrusters 50/35
*rest 3 min. Repeat.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+3reps
Female Scaled:
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Thursday, July 11, 2019
Class:
All
Workout Name:
Max Height Box Jump
Description:
Max Height Box Jump 1-1-1
Performed by 1 athlete
Podium
Male RX:
34 in
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Back Squat
Description:
Back Squat 10-10-10
Wednesday, July 10, 2019
Class:
All
Workout Name:
Front Foot Elevated Lunge + RDL + KB Press
Description:
Front Foot Elevated Lunge + RDL + KB Press 10-10-10-10
Class:
All
Workout Name:
8 RFT Partner WOD
Description:
8 RFT (4 per person)
Dball hold - 100/60
4 Devil Press - 50/35
8 DB step over- 50/35
*one person does the DB work, while other holds dball
**Penalty for dropping the ball is 5 burpees for both members on the spot.
Dball hold - 100/60
4 Devil Press - 50/35
8 DB step over- 50/35
*one person does the DB work, while other holds dball
**Penalty for dropping the ball is 5 burpees for both members on the spot.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9:22
Female Scaled:
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Monday, July 08, 2019
Class:
All
Workout Name:
Kipping pullups
Description:
Kipping pullups ME
Performed by 1 athlete
Podium
Male RX:
12 reps
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
12 min TABATA
Description:
40/20 x 12
6 Med ball cleans 20/14
9 Burpee over med ball
12 Med ball sit ups 20/14
*Work for 40 sec, rest 20 sec.
*Score is total rounds + reps. Pick up where you left off after each round.
6 Med ball cleans 20/14
9 Burpee over med ball
12 Med ball sit ups 20/14
*Work for 40 sec, rest 20 sec.
*Score is total rounds + reps. Pick up where you left off after each round.
Performed by 1 athlete
Podium
Male RX:
4+0reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, July 05, 2019
Class:
All
Workout Name:
Snatch
Description:
Snatch 2-2
Snatch 1-1-1
Snatch 1-1-1
Class:
All
Workout Name:
Weighted Pull-Up
Description:
Weighted Pull-Up 5-5-5
Wednesday, July 03, 2019
Class:
All
Workout Name:
25 min AMRAP
Description:
100m Farmer's carry (2-50/35 DB)
75 Double unders
50 KB swings - 70/53
25 Push ups
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75 Double unders
50 KB swings - 70/53
25 Push ups
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Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+50reps
Female Scaled:
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Tuesday, July 02, 2019
Class:
All
Workout Name:
Power Clean + Front Squat
Description:
Power Clean + Front Squat 2-2-2
Class:
All
Workout Name:
12 min AMRAP
Description:
24 Lateral hops OTB
4 Curtis Ps
8 Dips
115/75
4 Curtis Ps
8 Dips
115/75
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+25reps
Female Scaled:
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