Monday, August 27, 2012
Class:
All
Workout Name:
8-27-12 WOD - MetCon
Description:
3 rounds for time:
50 Double-unders
25 Thrusters (95/ 65) (L 2 75/55) (L3 -/-)
200 meter Run
50 Double-unders
25 Thrusters (95/ 65) (L 2 75/55) (L3 -/-)
200 meter Run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
400 m run
High knees 20 m
Butt kicks 20 m
20 m Frankensteins
PVC pipe shoulder dislocates
Roll out shoulders with lacrosse ball:
-shoulder blade area on floor
-under armpit on floor
-chest on wall
High knees 20 m
Butt kicks 20 m
20 m Frankensteins
PVC pipe shoulder dislocates
Roll out shoulders with lacrosse ball:
-shoulder blade area on floor
-under armpit on floor
-chest on wall
Workout Name:
8-27-12 WOD - Strength
Description:
Shoulder Press 4 X 6-8 reps
Take a couple of sets to warm-up. Go as heavy as you can for 6-8 reps. Weights can be adjusted from set to set.
Take a couple of sets to warm-up. Go as heavy as you can for 6-8 reps. Weights can be adjusted from set to set.
Performed by 0 athletes
Podium
Male:
Female:
Thursday, August 23, 2012
Class:
All
Workout Name:
8-23-12 WOD
Description:
Five rounds for time of:
10 Burpees
20 Push Press (115/83 lbs) (L2 95/65) (L3 -/-)
30 Kettlebell Swings (53/35) (L2 35/26) (L3 -/-)
*30 minute time cap
10 Burpees
20 Push Press (115/83 lbs) (L2 95/65) (L3 -/-)
30 Kettlebell Swings (53/35) (L2 35/26) (L3 -/-)
*30 minute time cap
Performed by 3 athletes
Podium
Male RX:
33:35
Female RX:
Male Scaled:
24:03
Female Scaled:
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Class:
All
Warmup:
500m run
10m airplanes (touch toes one leg goes straight out behind you)
10m lunge twists
10m inch worm
pvc warmups (10 back
10m airplanes (touch toes one leg goes straight out behind you)
10m lunge twists
10m inch worm
pvc warmups (10 back
Workout Name:
8-23-12 WOD - Stength
Description:
Take 15 minutes to build to a heavy Clean
Wednesday, August 22, 2012
Class:
All
Warmup:
10 airsquats
10 pushups
30 mountain climbers
50 jumping jacks
10 pushups
30 mountain climbers
50 jumping jacks
Workout Name:
8-22-12 wod
Description:
2 team wods
#1
Against a four-minute running clock, complete the following:
400 meter run
max burpees in remaining time.
team completes five rounds. (yes, there is an odd number, so one teammate will run three times and the other only twice)
*one teammate runs 400 meters. Second teammate waits for their partner to come back from the run before starting the burpees.
** teammates alternate movements between rounds.
SCORE=total # burpees
#2
Against a four-minute running clock, complete the following:
500 Meter Row
Double-Unders x Max Reps
team completes five rounds. (One teammate will row three times the other twice.)
*one teammate rows 500 meters. Second teammate waits for their partner to finish the row before starting the doudle-unders
** teammates alternate movements between rounds.
SCORE=total # double-unders
#1
Against a four-minute running clock, complete the following:
400 meter run
max burpees in remaining time.
team completes five rounds. (yes, there is an odd number, so one teammate will run three times and the other only twice)
*one teammate runs 400 meters. Second teammate waits for their partner to come back from the run before starting the burpees.
** teammates alternate movements between rounds.
SCORE=total # burpees
#2
Against a four-minute running clock, complete the following:
500 Meter Row
Double-Unders x Max Reps
team completes five rounds. (One teammate will row three times the other twice.)
*one teammate rows 500 meters. Second teammate waits for their partner to finish the row before starting the doudle-unders
** teammates alternate movements between rounds.
SCORE=total # double-unders
Performed by 2 athletes
Podium
Male RX:
508 reps
Female RX:
Male Scaled:
495 reps
Female Scaled:
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Wednesday, August 15, 2012
Class:
All
Warmup:
muscle up progression practice
hspu progression practice
hspu progression practice
Workout Name:
Nate
Description:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (or 4 dips 4 PU's)
4 Handstand Push-ups
8 75/52 lb Kettlebell swings
2 Muscle-ups (or 4 dips 4 PU's)
4 Handstand Push-ups
8 75/52 lb Kettlebell swings
Performed by 2 athletes
Podium
Male RX:
16+2reps
Female RX:
17+2reps
Male Scaled:
Female Scaled:
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Monday, August 13, 2012
Class:
All
Workout Name:
Maggie
Description:
5 rounds for time
20 handstand push-ups
40 pull-ups
60 pistels/1leg squats
20 handstand push-ups
40 pull-ups
60 pistels/1leg squats
Performed by 2 athletes
Podium
Male RX:
47:09
Female RX:
46:08
Male Scaled:
Female Scaled:
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Friday, August 10, 2012
Class:
All
Workout Name:
Mary
Description:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Performed by 2 athletes
Podium
Male RX:
12+0reps
Female RX:
11+15reps
Male Scaled:
Female Scaled:
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Thursday, August 09, 2012
Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups
95/65 pound Thruster
Pull-ups
Performed by 2 athletes
Podium
Male RX:
5:13
Female RX:
5:19
Male Scaled:
Female Scaled:
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Wednesday, August 08, 2012
Class:
All
Workout Name:
J.T.
Description:
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Handstand push-ups
Ring dips
Push-ups
Performed by 2 athletes
Podium
Male RX:
Female RX:
9:09
Male Scaled:
11:21
Female Scaled:
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