Tuesday, October 15, 2013

Class:
All
Warmup:
200m T/T
Workout Name:
None
Description:
The Gauntlet
WOD 10.11.3
Last Man Standing
With a continuously running clock do one KB push press and one bar-facing burpee the first minute, two KB push presses and two bar-facing burpees the second minute, three KB push presses and three bar-facing burpees...... continuing until the last man is standing!
Cooldown:
L-Sit Comp
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 03, 2013

Class:
All
Warmup:
Skill work
Thrusters
Db and bar
Workout Name:
None
Description:
WOD LuRong 4

10min cap
50 Thrusters
50 T2B/Abmat situps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, October 01, 2013

Class:
All
Warmup:
warm up
400m
10 min Jumprope/Dubs
Workout Name:
None
Description:
Skill work
HSPU
Hang Power clean with bar

WOD
3rds
HSPU-10 reps
Hang Power Clean-8 reps
Dubs-25/75 singles
Performed by 2 athletes
Podium
Male RX:
Mathew J
6:03
Female RX:
Galya V
6:15
Male Scaled:
Female Scaled:
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Thursday, September 26, 2013

Class:
All
Warmup:
Goblet squats
400 m T/T
Workout Name:
None
Description:
LuRong WOD
50 Burpees
50 KB Swings
Performed by 4 athletes
Podium
Male RX:
Fulvio S
4:03
Female RX:
Galya V
5:10
Male Scaled:
Female Scaled:
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Tuesday, September 24, 2013

Class:
All
Warmup:
Review KB moves
Workout Name:
None
Description:
Partner WOD
KB swings
Slamballs
Performed by 3 athletes
Podium
Male RX:
Will C
127 reps
Female RX:
Galya V
107 reps
Male Scaled:
Female Scaled:
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Friday, September 20, 2013

Class:
All
Warmup:
KB Goblet squats
Demo KB swing
Workout Name:
None
Description:
Varsity:
3 Rounds
200-Yard Shuttle Sprint, 50 Yards There and Back Twice
100 Double-Unders
15 KB Swings
Performed by 3 athletes
Podium
Male RX:
Fulvio S
10:14
Female RX:
Male Scaled:
Female Scaled:
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Thursday, September 19, 2013

Class:
All
Warmup:
200-meter run => 5 push-ups => 10 squats => 200-meter run
Workout Name:
None
Description:
Skill
Pullup-progression

WOD
"Dumbbell Fran"
21-15-9
Thruster
Pullup
Cooldown:
Skill Work
Broad Jump
Performed by 3 athletes
Podium
Male RX:
Fulvio S
1:38
Female RX:
Galya V
4:31
Male Scaled:
Female Scaled:
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Tuesday, September 17, 2013

Class:
All
Warmup:
5th Class
Basic Warm-Up
3x or 5:00
bear crawl => 50-meter run
Skill Work
KB Deadlift/Swings
Workout Name:
None
Description:
WOD
21-15-9
KB Deadlift
Burpees
Air squats
Cooldown:
Skill Work/Competition
Introduce the sit-up
Range of motion
Start position shoulder blades touching ground
Finish position trunk perpendicular to ground
Challenge
How many sit-ups can you do in 60 seconds?
Performed by 1 athlete
Podium
Male RX:
Female RX:
Galya V
6:42
Male Scaled:
Female Scaled:
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Saturday, September 14, 2013

Class:
All
Warmup:
Mobility drills
Shoulder press
Workout Name:
None
Description:
4 Rounds
10 Shoulder Presses, 10-25 pounds
20 Squats
50-Meter Run
Cooldown:
abs
Performed by 2 athletes
Podium
Male RX:
Will C
4:12
Female RX:
Male Scaled:
Female Scaled:
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Thursday, September 12, 2013

Class:
All
Warmup:
Mobility drills
Workout Name:
None
Description:
3rds
Partner WOD
50 ft sled push 25lbs
200m run
Performed by 3 athletes
Podium
Male RX:
Will C
20 reps
Female RX:
Galya V
3 reps
Male Scaled:
Female Scaled:
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WOD Archive

October 2013
September 2013