Friday, October 28, 2016
Class:
All
Warmup:
Teams of 2,
25 AMRAP:
3 Rope Climbs
40 Clean and Jerks
30 HSPU
40 Power Snatches
90 DU
40 Overhead Squats
1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105
25 AMRAP:
3 Rope Climbs
40 Clean and Jerks
30 HSPU
40 Power Snatches
90 DU
40 Overhead Squats
1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105
Workout Name:
None
Description:
150 Double unders, rest 1 minute
100 Double unders, rest :30
50 Double unders
100 Double unders, rest :30
50 Double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Thursday, October 27, 2016
Class:
All
Warmup:
GOAT
Workout Name:
None
Description:
15 Tire flips
1 min rest
30 GHDSU
1 min rest
45 Push-ups
1 min rest
30 GHDSU
1 min rest
45 Push-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, October 26, 2016
Class:
All
Warmup:
Hang Squat Clean
5x3 reps at 65%
Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%
5x3 reps at 65%
Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%
Workout Name:
None
Description:
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, October 25, 2016
Class:
All
Warmup:
AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU
Rest 5 mins
AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB
Rest 5 mins
AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU
Rest 5 mins
AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB
Rest 5 mins
AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU
Workout Name:
None
Description:
6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, October 24, 2016
Class:
All
Warmup:
Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5 reps at 80%; single at 91%
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5 reps at 80%; single at 91%
Workout Name:
None
Description:
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, October 21, 2016
Class:
All
Warmup:
Snatch
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)
Workout Name:
None
Description:
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, October 20, 2016
Class:
All
Warmup:
20 OH Step lunge
30 Front rack Step lunge
40 Back rack Step lunge
*5 burpees every time bar touches ground
30 Front rack Step lunge
40 Back rack Step lunge
*5 burpees every time bar touches ground
Workout Name:
None
Description:
3 Rds
2 AMRAP
15 Box jump
5 HSPU
1 min rest
2 AMRAP
15 Box jump
5 HSPU
1 min rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, October 19, 2016
Class:
All
Warmup:
Clean
A. 3 Squat Cleans at 60%
B. 3 Squat Cleans at 70%
C. 3 Squat Cleans at 75%
D. 2x2 Squat Cleans at 80%
A. 3 Squat Cleans at 60%
B. 3 Squat Cleans at 70%
C. 3 Squat Cleans at 75%
D. 2x2 Squat Cleans at 80%
Workout Name:
None
Description:
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, October 18, 2016
Class:
All
Warmup:
5 Minute:
100 Cals bike + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute:
75 Cals bike + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute:
50 Cal bike + 3 Rd of Cindy
AMRAP Power Cleans, 225/155
100 Cals bike + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute:
75 Cals bike + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute:
50 Cal bike + 3 Rd of Cindy
AMRAP Power Cleans, 225/155
Workout Name:
None
Description:
12 EMOM
Odd: 10 C2B Pull ups
Even: 2 Rope climbs
Odd: 10 C2B Pull ups
Even: 2 Rope climbs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, October 17, 2016
Class:
All
Warmup:
Snatch*
A. 1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B. 1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C. 3x3 at 75% - pause in the bottom of the first rep for 3 seconds
A. 1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B. 1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C. 3x3 at 75% - pause in the bottom of the first rep for 3 seconds
Workout Name:
None
Description:
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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