Friday, October 11, 2013
Class:
All
Workout Name:
None
Description:
Low bar Back Squat 3x5
Push press 3x5
Tricep dips 3x10
Dips 3 xmax reps
Conditioning
25m sprint
25m jog
Complete 400 meters
Push press 3x5
Tricep dips 3x10
Dips 3 xmax reps
Conditioning
25m sprint
25m jog
Complete 400 meters
Performed by 2 athletes
Podium
Male RX:
7:00
Female RX:
Male Scaled:
Female Scaled:
60:00
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Wednesday, October 09, 2013
Class:
All
Warmup:
20 burpees
200 meter run
200 meter run
Workout Name:
None
Description:
Back Squat 5x3
Press 5x3
Conditioning
3rds for time
20 push ups
10 Chest to bar pull ups
Handstand holds10 seconds
Press 5x3
Conditioning
3rds for time
20 push ups
10 Chest to bar pull ups
Handstand holds10 seconds
Cooldown:
Mobility
Performed by 5 athletes
Podium
Male RX:
1:00
Female RX:
Male Scaled:
6:47
Female Scaled:
2-way Tie
9:10
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Tuesday, October 08, 2013
Class:
All
Workout Name:
None
Description:
Conditioning
Bridge Hold 30sec-Run 100m=Bridge 40sec-Run 100m=Bridge 50sec-Run 100m= Bridge 60sec-Run 100m
Bridge Hold 30sec-Run 100m=Bridge 40sec-Run 100m=Bridge 50sec-Run 100m= Bridge 60sec-Run 100m
Performed by 4 athletes
Podium
Male RX:
6:21
Female RX:
11:13
Male Scaled:
Female Scaled:
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Monday, October 07, 2013
Class:
All
Warmup:
300m run
Skill: KB Swing,good mornings,bridge
Skill: KB Swing,good mornings,bridge
Workout Name:
None
Description:
Strength:
LB Back Squat 3x5
Push Press 3x5
Good Mornings 3x8
Conditioning
Bridge Hold 30sec-Run 100m=Bridge 40sec-Run 100m=Bridge 50sec-Run 100m= Bridge 60sec-Run 100m
LB Back Squat 3x5
Push Press 3x5
Good Mornings 3x8
Conditioning
Bridge Hold 30sec-Run 100m=Bridge 40sec-Run 100m=Bridge 50sec-Run 100m= Bridge 60sec-Run 100m
Cooldown:
Mobility
Performed by 2 athletes
Podium
Male RX:
5:29
Female RX:
Male Scaled:
Female Scaled:
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Friday, October 04, 2013
Class:
All
Workout Name:
None
Description:
Intermediate: Take 15 minutes to build to 1rm Overhead Squat
Beginner: 3x5verhead Squat Using pipe/ 6-8kg bar
Stiff Hang for beg=30sec int=60sec
In Teams of 2 perform
1 person performs Walking Bar Lunges x 50meters while other team member waits until their partner stops at 50mark,then they sprint and take bar and continue until 200meters is reached
Beginner: 3x5verhead Squat Using pipe/ 6-8kg bar
Stiff Hang for beg=30sec int=60sec
In Teams of 2 perform
1 person performs Walking Bar Lunges x 50meters while other team member waits until their partner stops at 50mark,then they sprint and take bar and continue until 200meters is reached
Performed by 4 athletes
Podium
Male RX:
5:00
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 03, 2013
Class:
All
Workout Name:
None
Description:
Team Wod
In teams of two perform
Box jumps x 50
Chin Ups x50
Tricep Dips x50
In teams of two perform
Box jumps x 50
Chin Ups x50
Tricep Dips x50
Performed by 6 athletes
Podium
Male RX:
2-way Tie
8:05
Female RX:
Male Scaled:
Female Scaled:
2-way Tie
15:00
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Wednesday, October 02, 2013
Class:
All
Warmup:
400 metere,
If not performing strength work pick 3 movements and work on each for 8-10 minutes
If not performing strength work pick 3 movements and work on each for 8-10 minutes
Workout Name:
None
Description:
Strength
Back Squat 3x5
Press 3x5
Dead lift 2x5
AMRAP in 8 minutes of
1 Toes to bar-knees to chest
1 Bear crawl
2 Toes to bar
2 Bear crawls.
Keep working your way up on each exerise until time elapses. Score is total reps.
Performed by 7 athletes
Podium
Male RX:
112 reps
Female RX:
70 reps
Male Scaled:
Female Scaled:
110 reps
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Tuesday, October 01, 2013
Class:
All
Workout Name:
None
Description:
Team Wod
Conditioning
In teams of 2 perform 2 ladders of 10-8-6-4-2 of Push Press=Burpees= with 100 meter run after each round.One team member will start and from then on will alternate each exercise until the 2 rounds is completed
Conditioning
In teams of 2 perform 2 ladders of 10-8-6-4-2 of Push Press=Burpees= with 100 meter run after each round.One team member will start and from then on will alternate each exercise until the 2 rounds is completed
Performed by 4 athletes
Podium
Male RX:
12:33
Female RX:
Male Scaled:
Female Scaled:
17:18
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Monday, September 30, 2013
Class:
All
Workout Name:
None
Description:
Strength
LB Back Squat: 4Warm Up sets followed by 3 sets of 5 ( pick weight and stick with it for the 3 working sets)
Press: 4 Warm Up sets using P.Press followed by 3 sets of 5 reps
Deadlift: 3 Warm Up sets followed by 2 set of 5 reps
Conditioning
In teams of 2 perform 2 ladders of 10-8-6-4-2 of Push Press=Burpees= with 100 meter run after each round.One team member will start and from then on will alternate each exercise until the 2 rounds is completed
LB Back Squat: 4Warm Up sets followed by 3 sets of 5 ( pick weight and stick with it for the 3 working sets)
Press: 4 Warm Up sets using P.Press followed by 3 sets of 5 reps
Deadlift: 3 Warm Up sets followed by 2 set of 5 reps
Conditioning
In teams of 2 perform 2 ladders of 10-8-6-4-2 of Push Press=Burpees= with 100 meter run after each round.One team member will start and from then on will alternate each exercise until the 2 rounds is completed
Comments:
Make sure to post your reps and weight lifted for each exercise in your strength section.
Performed by 3 athletes
Podium
Male RX:
50:00
Female RX:
Male Scaled:
Female Scaled:
60:00
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Friday, September 27, 2013
Class:
Beg
Workout Name:
None
Description:
A.Strength
B.Squat 3 sets of 5 reps
Press 3 sets of reps
Deadlift 1 set of 5 reps
B.Conditioing
EMOM for 10 minutes
Box Jumps x 8 (20-24inch)
Med Ball Slam x 8
Sit ups x 8
100 meter run
B.Squat 3 sets of 5 reps
Press 3 sets of reps
Deadlift 1 set of 5 reps
B.Conditioing
EMOM for 10 minutes
Box Jumps x 8 (20-24inch)
Med Ball Slam x 8
Sit ups x 8
100 meter run
Performed by 4 athletes
Podium
Male RX:
7+170reps
Female RX:
Male Scaled:
Female Scaled:
2+0reps
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