Friday, August 31, 2018
Class:
All
Workout Name:
Back Squat
Description:
Back Squat 5-5-5
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Class:
All
Workout Name:
15 min AMRAP
Description:
3 Curtis Ps - 115/75
6 Strict pull ups
18 Sit ups (12 GHD)
6 Strict pull ups
18 Sit ups (12 GHD)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+4reps
Female Scaled:
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Wednesday, August 29, 2018
Class:
All
Workout Name:
Barbell Hip Bridge
Description:
Barbell Hip Bridge 8-8-8
Class:
All
Workout Name:
Front Squat
Description:
Front Squat 5-5-5
Class:
All
Workout Name:
10 min AMRAP
Description:
200m sprint
20 Rus.KB Swings - 70/53
20 Rus.KB Swings - 70/53
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+0reps
Female Scaled:
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Tuesday, August 28, 2018
Class:
All
Workout Name:
12 Min EMOM
Description:
1. Strict pullup
2. Plank
3 8 RDL
4. Rest
2. Plank
3 8 RDL
4. Rest
Class:
All
Workout Name:
Diane
Description:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
225 pound Deadlift
Handstand push-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
7:31
Female Scaled:
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Thursday, August 23, 2018
Class:
All
Workout Name:
Bench Press
Description:
Bench Press 8-8-8
Class:
All
Workout Name:
For Time, FT
Description:
50 Double unders
5 DB hang clusters - 50/35
40 Double unders
5 DB hang clusters
30 Double unders
5 DB hang clusters
20 DU
5 DB hang clusters
10 DU
5 DB hang clusters
5 DB hang clusters - 50/35
40 Double unders
5 DB hang clusters
30 Double unders
5 DB hang clusters
20 DU
5 DB hang clusters
10 DU
5 DB hang clusters
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
7:31
Female Scaled:
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Wednesday, August 22, 2018
Class:
All
Workout Name:
Hang Clean + Push Jerk
Description:
Hang Clean + Push Jerk 1-1-1
Class:
All
Workout Name:
6 min Cindy + 6 min DT
Description:
Complete as many rounds in 6 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
1 min Rest
Complete as many rounds in 6 minutes as you can of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
5 Pull-ups
10 Push-ups
15 Squats
1 min Rest
Complete as many rounds in 6 minutes as you can of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
6+2reps
Female Scaled:
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Tuesday, August 21, 2018
Class:
All
Workout Name:
20 min AMRAP
Description:
400m run
12 Sumo deadlift high pull (SDLHP) 135/95
9 Overhead squat (OHS) 135/95
6 Dips
12 Sumo deadlift high pull (SDLHP) 135/95
9 Overhead squat (OHS) 135/95
6 Dips
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+13reps
Female Scaled:
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Monday, August 13, 2018
Class:
All
Workout Name:
Front Squat
Description:
Front Squat 3-3-3
Class:
All
Workout Name:
Push Press
Description:
Push Press 8-8-8
Class:
All
Workout Name:
8 Min Partner AMRAP
Description:
Partner WOD
In 8 min, P1 completes 2 rounds of
6 Push ups
8 Sit ups
10 Air squats
While P2 completes ME thrusters at 95/65
In 8 min, P1 completes 2 rounds of
6 Push ups
8 Sit ups
10 Air squats
While P2 completes ME thrusters at 95/65
Comments:
**Score is TOTAL THRUSTERS after 8 min
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
131 reps
Female Scaled:
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Friday, August 10, 2018
Class:
All
Workout Name:
20 min AMRAP
Description:
20 Wall ball - 20/14
15 Pull ups
10 Burpee Dball shoulder (5/5) - 100/60
15 Pull ups
10 Burpee Dball shoulder (5/5) - 100/60
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+43reps
Female Scaled:
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Thursday, August 09, 2018
Class:
All
Workout Name:
Back Squat
Description:
Back Squat 8-8-8
Class:
All
Workout Name:
5 RFT
Description:
9 Deadlifts - 155/105
6 Power cleans 155/105
3 Thrusters - 155/105
6 Power cleans 155/105
3 Thrusters - 155/105
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:59
Female Scaled:
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Tuesday, August 07, 2018
Class:
All
Workout Name:
Hang muscle snatch
Description:
Hang muscle snatch 3-3-3-3-3
Class:
All
Workout Name:
Power snatch + 5 Overhead squats
Description:
Power snatch + 5 Overhead squats 1-1-1-1-1
Class:
All
Workout Name:
10 min partner AMRAP
Description:
5 KB snatch R 53/35
15 Double unders (or 30 singles)
5 KB snatch L 53/35
15 Double unders
15 Double unders (or 30 singles)
5 KB snatch L 53/35
15 Double unders
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9+5reps
Female Scaled:
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Monday, August 06, 2018
Class:
All
Workout Name:
Bench Press
Description:
Bench Press 10-10-10
Class:
All
Workout Name:
Tabata
Description:
HS hold (or free standing/HS walking)
KB Goblet squat 53/35
Push ups
KB Goblet squat 53/35
Push ups
Comments:
*Rotate through all movements
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
95 reps
Female Scaled:
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Friday, August 03, 2018
Class:
All
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
13:06
Female Scaled:
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Class:
All
Workout Name:
Back Squat
Description:
Back Squat 10-10-10
Wednesday, August 01, 2018
Class:
All
Workout Name:
Glute bridge
Description:
Glute bridge 10-10-10
Class:
All
Workout Name:
Front Squat
Description:
Front Squat 5-5-5
Class:
All
Workout Name:
8 min AMRAP
Description:
2 Turkish Get-Ups (TGU) R
10 Sit ups
2 TGU- L
10 Sit ups
Rx 53/35
10 Sit ups
2 TGU- L
10 Sit ups
Rx 53/35
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
1+2reps
Female Scaled:
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