Friday, April 13, 2012
Class:
All
Workout Name:
None
Description:
400m run
20 kettlebell swings
20 meter walking lunge
20 lateral burpees over kettlebell
20 meter walking lunge
15 kettlebell swings
15 meter walking lunge
15 lateral burpees over kettlebell
15 meter walking lunge
10 kettlebell swings
10 meter walking lunge
10 lateral burpees over kettlebell
10 meter walking lunge
400m run
20 kettlebell swings
20 meter walking lunge
20 lateral burpees over kettlebell
20 meter walking lunge
15 kettlebell swings
15 meter walking lunge
15 lateral burpees over kettlebell
15 meter walking lunge
10 kettlebell swings
10 meter walking lunge
10 lateral burpees over kettlebell
10 meter walking lunge
400m run
Performed by 1 athlete
Podium
Male RX:
20:48
Female RX:
Male Scaled:
Female Scaled:
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Friday, February 10, 2012
Class:
All
Workout Name:
None
Description:
15 minute AMRAP:
6 burpee box jumps, 12 inch
12 medicine ball situps to wall balls
24 squats
6 burpee box jumps, 12 inch
12 medicine ball situps to wall balls
24 squats
Performed by 1 athlete
Podium
Male RX:
8+14reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, January 27, 2012
Class:
All
Workout Name:
None
Description:
Workout done with a partner, one rests while other works.
21-15-9 reps for time of:
Pullups
Kettlebell Swings (choose weight)
Situps
Each rounds begins with 30 meters of burpee broad jumps.
21-15-9 reps for time of:
Pullups
Kettlebell Swings (choose weight)
Situps
Each rounds begins with 30 meters of burpee broad jumps.
Performed by 2 athletes
Podium
Male RX:
2-way Tie
26:00
Female RX:
Male Scaled:
Female Scaled:
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Friday, January 20, 2012
Class:
All
Workout Name:
None
Description:
30 Wall Balls, 20 lbs
30 Hand release pushups
30 walking lunge
run 400m
20 Wall Balls, 20 lbs
20 Hand release pushups
20 walking lunge
run 400m
10 Wall Balls, 20 lbs
10 Hand release pushups
10 walking lunge
run 400m
30 Hand release pushups
30 walking lunge
run 400m
20 Wall Balls, 20 lbs
20 Hand release pushups
20 walking lunge
run 400m
10 Wall Balls, 20 lbs
10 Hand release pushups
10 walking lunge
run 400m
Performed by 1 athlete
Podium
Male RX:
11:15
Female RX:
Male Scaled:
Female Scaled:
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Friday, January 06, 2012
Class:
All
Workout Name:
None
Description:
400m run
then
15-12-9-6-3 reps of:
Ring rows
Goblet Squats (pick weight)
Burpee box jumps (~12 inches)
then
400m run
then
15-12-9-6-3 reps of:
Ring rows
Goblet Squats (pick weight)
Burpee box jumps (~12 inches)
then
400m run
Performed by 2 athletes
Podium
Male RX:
11:57
Female RX:
Male Scaled:
Female Scaled:
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Friday, December 30, 2011
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 20 minutes of:
250m run
10 pushups
15 Sumo-deadlift high-pulls
20 situps
250m run
10 pushups
15 Sumo-deadlift high-pulls
20 situps
Performed by 2 athletes
Podium
Male RX:
8+1reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, November 04, 2011
Class:
6:30pm
Workout Name:
None
Description:
100 jump rope singles
30 Wallball, 20lb ball to 10' target
45m burpee broad jump
20 wallball
30m burpee broad jump
10 wallball
15m burpee broad jump
100 jump rope singles
30 Wallball, 20lb ball to 10' target
45m burpee broad jump
20 wallball
30m burpee broad jump
10 wallball
15m burpee broad jump
100 jump rope singles
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
12:43
Female Scaled:
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Friday, October 28, 2011
Class:
All
Workout Name:
10/28/2011
Description:
Run 400m
21 Kettlebell Swings, 1 pood
21 Pushups
Run 400m
15 Kettlebell Swings, 1 pood
15 Pushups
Run 400m
9 Kettlebell Swings, 1 pood
9 Pushups
21 Kettlebell Swings, 1 pood
21 Pushups
Run 400m
15 Kettlebell Swings, 1 pood
15 Pushups
Run 400m
9 Kettlebell Swings, 1 pood
9 Pushups
Performed by 3 athletes
Podium
Male RX:
8:23
Female RX:
Male Scaled:
7:49
Female Scaled:
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Friday, October 21, 2011
Class:
6:30pm
Workout Name:
None
Description:
5 rounds for time of:
10 kettlebell swings, 1.5 pood
50m downhill run
10 burpees
50 uphill run
10 kettlebell swings, 1.5 pood
30m bear crawl
10 kettlebell swings, 1.5 pood
50m downhill run
10 burpees
50 uphill run
10 kettlebell swings, 1.5 pood
30m bear crawl
Comments:
We will perform this at Miller Outdoor Theater
Performed by 3 athletes
Podium
Male RX:
19:23
Female RX:
Male Scaled:
16:20
Female Scaled:
13:29
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Thursday, October 20, 2011
Class:
6pm
Workout Name:
Cindy
Description:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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