Monday, July 06, 2015
Class:
All
Warmup:
Sit on barbell. Klokov stretches.
Workout Name:
Pause squats
Description:
Back squats for 5 (pause 3-4 sec in the bottom)
2x185-225-235-240-225
(2x60%-70%-75%-76%-70%)
2x185-225-235-240-225
(2x60%-70%-75%-76%-70%)
Cooldown:
Pass throughs
Back extensions
Back extensions
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Tuesday, March 03, 2015
Class:
All
Workout Name:
Row & HSPU
Description:
5 RFT:
Row 500 m
10 HSPU
Row 500 m
10 HSPU
Performed by 1 athlete
Podium
Male RX:
19:58
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, October 07, 2014
Class:
Pro Vita
Warmup:
2 Rounds:
10 pass throughs
10 OHS
5 pull-ups
10 push-ups
250 m row
10 pass throughs
10 OHS
5 pull-ups
10 push-ups
250 m row
Workout Name:
Holland Bro's Team Pyramid
Description:
Partner pyramid workout
One partner works at a time
Complete
10 Rope climbs
20 MUs
30 Burpee over the box jumps
40 GHD sit-ups
50 Dead lifts, 255 lb
40 GHD sit-ups
30 Burpee over the box jumps
20 MUs
10 Rope climbs
One partner works at a time
Complete
10 Rope climbs
20 MUs
30 Burpee over the box jumps
40 GHD sit-ups
50 Dead lifts, 255 lb
40 GHD sit-ups
30 Burpee over the box jumps
20 MUs
10 Rope climbs
Cooldown:
Row 500 m
Performed by 1 athlete
Podium
Male RX:
22:40
Female RX:
Male Scaled:
Female Scaled:
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Monday, October 06, 2014
Class:
Kate Tong Class
Warmup:
2 Rounds
10 PVC Passthrough
10 OHS
5 Pull-up
10 Push-up
250 m row
10 PVC Passthrough
10 OHS
5 Pull-up
10 Push-up
250 m row
Workout Name:
Pro Vita 10-6-14
Description:
Strength:
12 min to find 3RM split jerk
Metcon:
5 RFT
5 strict pull-up
10 back squat, 155 lb (from ground)
20 calorie row
12 min to find 3RM split jerk
Metcon:
5 RFT
5 strict pull-up
10 back squat, 155 lb (from ground)
20 calorie row
Performed by 1 athlete
Podium
Male RX:
15:34
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, August 05, 2014
Class:
All
Workout Name:
None
Description:
Strength
Clean & Jerk practice, 7x2
WOD
For time:
50 DU
50 push-ups
50 box jumps
50 KBS (2 pood) / 50 deadlifts (115 lb)
50 box jumps
50 push-ups
50 DU
Clean & Jerk practice, 7x2
WOD
For time:
50 DU
50 push-ups
50 box jumps
50 KBS (2 pood) / 50 deadlifts (115 lb)
50 box jumps
50 push-ups
50 DU
Performed by 2 athletes
Podium
Male RX:
16:10
Female RX:
25:07
Male Scaled:
Female Scaled:
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Wednesday, July 30, 2014
Class:
All
Workout Name:
Row & HSPU II
Description:
8 RFT:
Row 250 m
5 HSPUs
Row 250 m
5 HSPUs
Performed by 1 athlete
Podium
Male RX:
12:18
Female RX:
Male Scaled:
Female Scaled:
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Monday, July 28, 2014
Class:
All
Workout Name:
Row & HSPU
Description:
4 RFT:
Row 500 m
10 HSPUs
Row 500 m
10 HSPUs
Performed by 1 athlete
Podium
Male RX:
13:30
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 11, 2014
Class:
All
Workout Name:
Intro FGB
Description:
3 RFT:
1:00 min wall balls
1:00 min box jumps
1:00 min HRPU
1:00 min KBS
1:00 min rest
Record total reps
1:00 min wall balls
1:00 min box jumps
1:00 min HRPU
1:00 min KBS
1:00 min rest
Record total reps
Performed by 2 athletes
Podium
Male RX:
269 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, January 30, 2014
Class:
All
Workout Name:
Crossfit.com 140127
Description:
For 15 min:
1 min squats
2 min DU
3 min Push-ups
4 min Back extension
5 min Pull-ups
1 min squats
2 min DU
3 min Push-ups
4 min Back extension
5 min Pull-ups
Comments:
Post total reps, write individual exercise reps in notes.
Performed by 1 athlete
Podium
Male RX:
423 reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, January 27, 2014
Class:
All
Workout Name:
Navy PST w Row
Description:
10 min ME Row for distance
Rest 10 min
2 min AMRAP Push-ups
Rest 1 min
2 min AMRAP Sit-ups
Rest 1 min
2 min ME set Pull-ups
Rest 10 min
1.5 mile ME Run for time
Perform strict reps
Rest 10 min
2 min AMRAP Push-ups
Rest 1 min
2 min AMRAP Sit-ups
Rest 1 min
2 min ME set Pull-ups
Rest 10 min
1.5 mile ME Run for time
Perform strict reps
Comments:
Post distance, reps, and time to notes.
Performed by 1 athlete
Podium
Male RX:
11:00
Female RX:
Male Scaled:
Female Scaled:
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