Friday, January 31, 2014
Class:
All
Workout Name:
CrossFit Games Open 13.3
Description:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
1+0reps
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Thursday, January 30, 2014
Class:
All
Workout Name:
3RFT
Description:
3 RFT
9 C2B Pull Ups
12 Overhead Squats (95/65)
15 Hand Stand Push Ups
9 C2B Pull Ups
12 Overhead Squats (95/65)
15 Hand Stand Push Ups
Performed by 2 athletes
Podium
Male RX:
7:24
Female RX:
Male Scaled:
Female Scaled:
11:10
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Wednesday, January 29, 2014
Class:
All
Workout Name:
1 Rep Max Snatch
Description:
1 Rep Max Snatch
Class:
All
Workout Name:
200 Double Unders
Description:
200 Double Unders for time
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
15:00
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Tuesday, January 28, 2014
Class:
All
Workout Name:
CrossFit Games Open 13.4
Description:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Performed by 3 athletes
Podium
Male RX:
69 reps
Female RX:
Male Scaled:
Female Scaled:
41 reps
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Monday, January 27, 2014
Class:
All
Workout Name:
MON, 27 JAN 14
Description:
For time: (20 Minute Cap)
50 Burpees
12 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
50 Sit Ups
50 Burpees
12 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
50 Sit Ups
Performed by 2 athletes
Podium
Male RX:
2-way Tie
13:53
Female RX:
Male Scaled:
Female Scaled:
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Friday, January 24, 2014
Class:
All
Workout Name:
24 JAN 14
Description:
3 RFT
25 HRPU
25 WB (20/16)
50 Double Unders
25 HRPU
25 WB (20/16)
50 Double Unders
Performed by 2 athletes
Podium
Male RX:
Female RX:
11:39
Male Scaled:
Female Scaled:
12:35
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Thursday, January 23, 2014
Class:
All
Workout Name:
Clean and Jerk
Description:
1 RM Clean and Jerk
Wednesday, January 22, 2014
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 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Performed by 4 athletes
Podium
Male RX:
Female RX:
2+38reps
Male Scaled:
Female Scaled:
2-way Tie
3+10reps
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Tuesday, January 21, 2014
Class:
All
Workout Name:
TUE, 21 JAN 14
Description:
SWOD:
5x3 Back Squat @75% 1RM
Then....
Not timed - 2 rnds of:
ME strict HSPU
ME strict (or weighted) pull-ups
ME strict T2B
5 each arm, Turkish get-up
*Record total max reps and max get-up weight
5x3 Back Squat @75% 1RM
Then....
Not timed - 2 rnds of:
ME strict HSPU
ME strict (or weighted) pull-ups
ME strict T2B
5 each arm, Turkish get-up
*Record total max reps and max get-up weight
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