Thursday, May 15, 2014
Class:
All
Workout Name:
Annie plus
Description:
Run 800 m
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Run 400 m
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Run 400 m
Performed by 1 athlete
Podium
Male RX:
10:37
Female RX:
Male Scaled:
Female Scaled:
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Monday, April 28, 2014
Class:
All
Workout Name:
28 APR 2014
Description:
70% 1RM Back Squats and 15" Rope Climb:
15 BS
5 RC
12 BS
4 RC
9 BS
3 RC
6 BS
2 RC
3 BS
1 RC
15 BS
5 RC
12 BS
4 RC
9 BS
3 RC
6 BS
2 RC
3 BS
1 RC
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, April 25, 2014
Class:
All
Workout Name:
25 APR 2014
Description:
100 kb burpees to 20" box jump OR step up
35#/26#
35#/26#
Performed by 1 athlete
Podium
Male RX:
15:40
Female RX:
Male Scaled:
Female Scaled:
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Thursday, April 24, 2014
Class:
All
Workout Name:
Sprint Day
Description:
Runs for time with 1 minute rest between:
400m
100m x 8
400m
400m
100m x 8
400m
Performed by 1 athlete
Podium
Male RX:
4:40
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, April 23, 2014
Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
95 pound Thruster
Pull-ups
Performed by 1 athlete
Podium
Male RX:
11:10
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, April 22, 2014
Class:
All
Workout Name:
22 APR 2014
Description:
With a continuous running clock, in 12 minutes complete:
1 Minute of Double Unders
2 Minutes of Push ups
3 Minutes of KB Snatch 53#/35#
3 Minutes of Double Unders
2 Minutes of Push ups
1 Minute of Double Unders
Score is total reps
1 Minute of Double Unders
2 Minutes of Push ups
3 Minutes of KB Snatch 53#/35#
3 Minutes of Double Unders
2 Minutes of Push ups
1 Minute of Double Unders
Score is total reps
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
292 reps
Female Scaled:
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Monday, April 21, 2014
Class:
All
Warmup:
10x Tire Flips
10x Tire Jump-in/Jump-out
10x Tire Sledgehammer strikes
200m Kettle Bell Farmer's Carry
200m Barbell Cary 95/65
10x Tire Jump-in/Jump-out
10x Tire Sledgehammer strikes
200m Kettle Bell Farmer's Carry
200m Barbell Cary 95/65
Workout Name:
21 APR 2014
Description:
In twelve minutes:
Run one mile as quickly as possible, then rest until the 12:00 mark
Then, for time:
30 Back Squats (95/65)
30 Dead Lifts (95/65)
30 Thrusters (95/65)
Score is the combination of run time plus lift time.
Run one mile as quickly as possible, then rest until the 12:00 mark
Then, for time:
30 Back Squats (95/65)
30 Dead Lifts (95/65)
30 Thrusters (95/65)
Score is the combination of run time plus lift time.
Cooldown:
OPTIONAL STRENGTH TRAINING:
75% of 1RM Back Squats 5-5-5
75% of 1RM Back Squats 5-5-5
Performed by 3 athletes
Podium
Male RX:
12:50
Female RX:
18:56
Male Scaled:
Female Scaled:
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Friday, April 18, 2014
Class:
All
Workout Name:
Run 5K
Description:
Run 5K
Performed by 1 athlete
Podium
Male RX:
22:22
Female RX:
Male Scaled:
Female Scaled:
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Thursday, April 17, 2014
Class:
All
Workout Name:
17 APR 2014
Description:
For Time:
20 Cleans 115/75
5 Pull ups
15 Cleans
10 Pull ups
10 Cleans
15 Pull ups
5 Cleans
20 Pull ups
20 Cleans 115/75
5 Pull ups
15 Cleans
10 Pull ups
10 Cleans
15 Pull ups
5 Cleans
20 Pull ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
13:06
Female Scaled:
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Wednesday, April 16, 2014
Class:
All
Workout Name:
16 APR 2014
Description:
1 RFT:
10 Kb swings 53/35
20 burpees
30 sit-ups
40 double unders
50 wall ball 20/14
40 double unders
30 sit-ups
20 burpees
10 kb swings 53/35
10 Kb swings 53/35
20 burpees
30 sit-ups
40 double unders
50 wall ball 20/14
40 double unders
30 sit-ups
20 burpees
10 kb swings 53/35
Performed by 2 athletes
Podium
Male RX:
14:13
Female RX:
14:53
Male Scaled:
Female Scaled:
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