Friday, April 04, 2014
Class:
All
Workout Name:
Adrian
Description:
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24 box
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24 box
Performed by 4 athletes
Podium
Male RX:
18:34
Female RX:
26:13
Male Scaled:
36:14
Female Scaled:
30:49
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Thursday, April 03, 2014
Class:
All
Workout Name:
None
Description:
Front Squats with 3 sec pause
5 x 2
5 x 2
Class:
All
Workout Name:
None
Description:
3 RFT:
500m Row
200m Run
500m Row
200m run
500m Row
200m Run
500m Row
200m run
Performed by 5 athletes
Podium
Male RX:
19:09
Female RX:
20:19
Male Scaled:
Female Scaled:
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Wednesday, April 02, 2014
Class:
All
Workout Name:
None
Description:
10 EMOM
5 Power Cleans
Beginner @ 75/55
Intermediate @115/75
Advanced @ 135/95
Elite @ 155/115
5 Power Cleans
Beginner @ 75/55
Intermediate @115/75
Advanced @ 135/95
Elite @ 155/115
Class:
All
Workout Name:
None
Description:
3 RFT
15 SOH @ 115/85
25 Sit Ups
20 Wall Balls @ 24/20
20 KB Swings @ 70/55
15 SOH @ 115/85
25 Sit Ups
20 Wall Balls @ 24/20
20 KB Swings @ 70/55
Performed by 2 athletes
Podium
Male RX:
16:01
Female RX:
13:29
Male Scaled:
Female Scaled:
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Tuesday, April 01, 2014
Class:
All
Workout Name:
None
Description:
Snatches with 3 sec pause at the knee
5 x 2
5 x 2
Class:
All
Workout Name:
None
Description:
20 Min AMRAP
100m run
10 Pull Ups
40 Double Unders
1 Rope Climb
15 Box Jumps @ 24/20
100m run
10 Pull Ups
40 Double Unders
1 Rope Climb
15 Box Jumps @ 24/20
Performed by 3 athletes
Podium
Male RX:
Female RX:
4+0reps
Male Scaled:
5+1reps
Female Scaled:
5+11reps
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Monday, March 31, 2014
Class:
All
Workout Name:
None
Description:
Back Squats
5 x 3
5 x 3
Class:
All
Workout Name:
None
Description:
4 RFT:
14 DB Snatch @ 55/35
12 Alternating Pistols
10 Handstand Push-ups
14 DB Snatch @ 55/35
12 Alternating Pistols
10 Handstand Push-ups
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
8:49
Female Scaled:
10:25
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Friday, March 28, 2014
Class:
All
Workout Name:
CrossFit Total
Description:
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
3 attempts for each, score is combined total of the best lift for each.
Shoulder Press 1RM
Deadlift 1RM
3 attempts for each, score is combined total of the best lift for each.
Cooldown:
10 Min EMOM
5 Box Jumps @ 24/20
5 KB Push Press ea arm @ 55/35
Goal is to complete ea round within the minute no penalty is awarded if this isn't met this is not a scored event.
5 Box Jumps @ 24/20
5 KB Push Press ea arm @ 55/35
Goal is to complete ea round within the minute no penalty is awarded if this isn't met this is not a scored event.
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