Saturday, September 30, 2017

Class:
9:00
Warmup:
Warm up (not for time)
3 rounds
15 Hollow rocks
15 Shoulder pass through
15 Air squats
15 sec. plank hold

Dynamic stretches (5 min)

Endurance (not for time)
2 rounds
200 m Farmers carry (45/25) (25/10)
Workout Name:
KB Challenge
Description:
Metcon (for time)
KB Challenge

Every 30 second you perform the required reps for one exercise. After each round you increase the reps by two and the clock continues to run. Do AMRAP until you cannot perform the required reps within the time frame. This exercise is done on a running clock.

2 KB swing (40/20)
2 Burpees
1 HRPU
1 Goblet squat (40/20)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, September 27, 2017

Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
15 Hollow rocks
15 Shoulder pass through
15 Air squats
15 sec. plank hold

Dynamic stretches (5 min)

Strength (20 min)
Work to your 1 Rep Max
Power snatch
1-1-1-1-1-1-1
Workout Name:
None
Description:
Metcon (for time)

21-15-9
Power snatch Rx+ (135/100) Rx (95/75) Scaled (75/45)
Box jumps (24/20)
Performed by 1 athlete
Podium
Male RX:
Richard T
15:25
Female RX:
Male Scaled:
Female Scaled:
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Monday, September 25, 2017

Class:
All
Workout Name:
None
Description:
Gym is closed Monday the 25th. Will re-open Wednesday the 27th.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, September 23, 2017

Class:
9:00
Warmup:
3 rounds
15 Abmat situps
15 Shoulder pass through
15 Swimming planks
15 Air squats

Dynamic stretches (5 min)

EMOM
3 rounds
35 DU 60 SU
Workout Name:
None
Description:
9-15-21

Thrusters Rx+(95/75) Rx(75/45)
Bar facing burpees
Performed by 1 athlete
Podium
Male RX:
Richard T
9:42
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, September 20, 2017

Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
15 swimming plank
15 Abmat situp
15 Shoulder pass through
15 Air squats

Dynamic stretches (5 min)

Gymnastics
Pullup training (Kipping)



Workout Name:
Chipper
Description:
Metcon (for time)

3 man team event. Each team must complete an exercise before moving to the next. Must alternate team members to complete the total reps. Only one team member can perform the exercise.

100 WB (20/10)
100 Pushups
100 SU or 50 DU
100 T2B (knee ups, abmat)


Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, September 18, 2017

Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
15 swimming plank
15 Abmat situp
15 Shoulder pass through
15 Goblet squats
15 KB press (20/10)

Dynamic stretches (5 min)

Strength
Power Clean for max weight
1-1-1-1-1-1-1
Workout Name:
Grace
Description:
Metcon (for time)

Grace
30 Clean and Jerk Rx+ (155/135) Rx (135/110) Scaled (95/75)


Challenge yourself!!
Performed by 2 athletes
Podium
Male RX:
Richard T
9:24
Female RX:
Male Scaled:
Marcus R
6:00
Female Scaled:
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Saturday, September 16, 2017

Class:
9:00
Warmup:
Warm up (not for time)
3 rounds
15 swimming plank
15 Abmat sit ups
15 Shoulder pass through
15 Air squats

Dynamic stretches (5 min)
Group effort

Endurance
800 m run for time (two laps)
Workout Name:
Lucky 7's
Description:
Metcon (for time)
Lucky 7s AMRAP (7 min time cap)

7 WB (20/10)
7 Burpees
7 Box jumps (24/20)
7 HRPU
7 T2B (knee2elbow, knee ups, abmat)
Performed by 2 athletes
Podium
Male RX:
Dustin M
3+0reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, September 13, 2017

Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
15 Abmat situps
15 Shoulder pass through
15 Swimming planks
15 Air squats

Dynamic stretches (5 min)

Strength
Back squats for max weight
5-4-3-3-3
Workout Name:
9/11/2001
Description:
In memory of those who lost their lives during 9/11/2001 attack on the World Trade Center, Pentagon and plane crash in PA.

AMRAP (20:01 time cap)
9 Back squats Rx+ (135/95) Rx (110/75) scaled (95/65)
11 KB swings Rx (40/20)
Performed by 4 athletes
Podium
Male RX:
2-way Tie
12+0reps
Female RX:
Male Scaled:
Female Scaled:
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Saturday, September 09, 2017

Class:
9:00
Warmup:
Warm up (not for time)
3 rounds
15 swimming plank
15 Abmat sit ups
15 Shoulder pass through
15 Air squats
15 HRPU

Dynamic stretches (5 min)

Strength
Bench press for max
3-3-3-3-3
Workout Name:
Buy In/Cash Out
Description:
Metcon (for time)
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Buy in
35 DU/70 SU

KB snatches (40/20)
Pull ups (kipping, band, and jumping)

Cash out
200 m run
Performed by 1 athlete
Podium
Male RX:
Richard T
13:40
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, September 06, 2017

Class:
5:30/6:30
Warmup:
Warm up (not for time)

3 rounds
15 swimming plank
15 Russian twist w/WB (10)
15 Shoulder pass through
15 Air squats w/ PVC
15 KB presses
Dynamic stretches (5 min)

Strength
Front squat for max
3-3-3-3-3

Workout Name:
None
Description:
Metcon (for time)

21-15-9
OHS Rx+ (120/95) Rx (95/75) scaled (75/45)
Burpee facing bar
Performed by 1 athlete
Podium
Male RX:
Richard T
13:58
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Saturday, September 02, 2017

Class:
9:00
Warmup:
Warm up (not for time)
3 rounds
15 WB side toss (20/10)
15 Shoulder pass through
15 WB situp toss (10) lay in the situp position holding a medicine ball parallel to the floor then situp and toss the ball to the wall
15 Gobblet squats
15 KB press

Dynamic stretches (5 min)
Workout Name:
DT
Description:
Five rounds for time of:

12 reps Deadlift,
9 reps Hang power clean
6 reps Push Jerks

Rx (155/105)
Scaled (95/75)
Performed by 2 athletes
Podium
Male RX:
David M
22:47
Female RX:
Male Scaled:
Female Scaled:
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WOD Archive

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