Tuesday, April 09, 2013

Class:
All
Workout Name:
None
Description:
For time
100 DUs
100OHplate carry
30 pull ups
100OHplate carry
30 Pull ups
100OHplate carry
100 DUs
Cooldown:
Tabata planks
Performed by 1 athlete
Podium
Male RX:
Josh J
14:20
Female RX:
Male Scaled:
Female Scaled:
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Monday, April 08, 2013

Class:
All
Warmup:
Warmup then
2 min Amrap
DUs
Workout Name:
None
Description:
4 Rounds
400m run
14 Deficit HSPU
7 Power Cleans @155/95
Performed by 1 athlete
Podium
Male RX:
Josh J
24:04
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 15, 2013

Class:
All
Warmup:
Skill work
Snatch Balance (split)
Workout Name:
None
Description:
21-15-9
Cleans
Ring Dips
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, March 14, 2013

Class:
All
Workout Name:
CrossFit Games Open 13.2
Description:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Performed by 1 athlete
Podium
Male RX:
Josh J
7+20reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 13, 2013

Class:
All
Workout Name:
None
Description:
10 Min AMRAP

5 Deadlift @ 185/135
Sprint 100 yards
Cooldown:
Max Effort Ring L sit hold
May have to use KB or Paralletts
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, March 12, 2013

Class:
All
Warmup:
15 minutes to establish a 1RM Clean & Jerk.
Workout Name:
None
Description:
3 rounds for time
50 Double-Unders
25 Wall-Balls
20 Pull-ups20 ring dips
This has a 12 min time cap
Cooldown:
At precisely 12 mins
2 min AMRAP of Burpees followed by 400M run. No rest between burpees and run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, March 11, 2013

Class:
All
Warmup:
7x1 Power Snatch + Hang Snatch
7x1 Power Clean + Hang Clean
Workout Name:
None
Description:
3 rounds for total reps of:
1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 2/1.5 pood
1 min ME Pull-ups
*Rest 1 minute after each round.
Performed by 1 athlete
Podium
Male RX:
Josh J
188 reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 08, 2013

Class:
All
Warmup:
-5x3 bench press heavy
squat snatch 7x1 heavy -deep catch main goal
Workout Name:
None
Description:
For Time
30 burpees
30 TGU
30 sit ups
30 back extensions
30 snatches (45/35)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, March 07, 2013

Class:
All
Workout Name:
CrossFit Games Open 13.1
Description:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Josh J
163 reps
Female Scaled:
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Wednesday, March 06, 2013

Class:
All
Workout Name:
Push Press/Box Jump
Description:
21-15-9
push press (135/95)
box jumps
Cooldown:
tabata planks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

April 2013
March 2013
February 2013
January 2013