Friday, October 31, 2014
Class:
All
Workout Name:
None
Description:
SKILL:
Double Unders
WOD:
2 RFT
100 Du's
50x Shoulder to overhead ( any )
25x T2B
Double Unders
WOD:
2 RFT
100 Du's
50x Shoulder to overhead ( any )
25x T2B
Performed by 1 athlete
Podium
Male RX:
15:42
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 30, 2014
Class:
All
Workout Name:
None
Description:
SKILL:
1 MILE RUN FOR TIME
WOD:
Back Squat : 5x@40% / 5x 50% / 5x 60 %
Shoulder Press :
10x 30% / 5x 40% / 5x 50% / 5x 60%
No more than 90 Sec rest between sets
1 MILE RUN FOR TIME
WOD:
Back Squat : 5x@40% / 5x 50% / 5x 60 %
Shoulder Press :
10x 30% / 5x 40% / 5x 50% / 5x 60%
No more than 90 Sec rest between sets
Comments:
Record run time under PR 's
Wednesday, October 29, 2014
Class:
All
Workout Name:
None
Description:
SKILL:
Snatch ( adv) or OH Squat / Cleans ( Beg)
WOD:
5 ROUNDS FOR TIME:
10 X Thruster (95/65)
200 M Run
1 min rest
Snatch ( adv) or OH Squat / Cleans ( Beg)
WOD:
5 ROUNDS FOR TIME:
10 X Thruster (95/65)
200 M Run
1 min rest
Performed by 1 athlete
Podium
Male RX:
14:10
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, October 28, 2014
Class:
All
Workout Name:
None
Description:
SKILL:
Deadlifts
10 RFT :
15x Dead Lifts (135/95)
15x Push Ups
Deadlifts
10 RFT :
15x Dead Lifts (135/95)
15x Push Ups
Performed by 1 athlete
Podium
Male RX:
20:49
Female RX:
Male Scaled:
Female Scaled:
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Monday, October 27, 2014
Class:
All
Workout Name:
None
Description:
Gymnastics day:
15 min AMRAP:
Max Reps Pullups
Max Reps Dips
Max Reps MU's / HSPU
Max Reps Hollow Rocks
15 min AMRAP:
Max Reps Pullups
Max Reps Dips
Max Reps MU's / HSPU
Max Reps Hollow Rocks
Comments:
Count Total Reps overall.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, October 24, 2014
Class:
All
Workout Name:
None
Description:
SKILL:
KB Clusters
WOD:
400 M Run
30 x KB Cluster
30x Ring Dips
30x Front Squat
30x Wall Ball
30 x Burpee
400 m Run
( Advanced athletes can do 800m Run instead of 400 m)
KB Clusters
WOD:
400 M Run
30 x KB Cluster
30x Ring Dips
30x Front Squat
30x Wall Ball
30 x Burpee
400 m Run
( Advanced athletes can do 800m Run instead of 400 m)
Performed by 1 athlete
Podium
Male RX:
14:00
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 23, 2014
Class:
All
Warmup:
Mobility focus
Workout Name:
None
Description:
10 min AMRAP OF:
10X GHD Situps
15x Push ups
10 x GHD Situps
30 x Squats
10X GHD Situps
15x Push ups
10 x GHD Situps
30 x Squats
Cooldown:
more MOBILITY FOCUS
Performed by 1 athlete
Podium
Male RX:
4+0reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, October 22, 2014
Class:
All
Workout Name:
None
Description:
SKILL:
Back Squat / Shoulder Press/ Deadlifts ( beg)
5x 7
Crossfit Total: ( intermediate/advanced)
1 Rep max of Back Squat / Shoulder Press / Deadlifts
Back Squat / Shoulder Press/ Deadlifts ( beg)
5x 7
Crossfit Total: ( intermediate/advanced)
1 Rep max of Back Squat / Shoulder Press / Deadlifts
Performed by 0 athletes
Podium
Male:
Female:
Tuesday, October 21, 2014
Class:
All
Workout Name:
None
Description:
SKILL:
CLEAN AND JERK SKILL DEVELOPMENT
WOD:
3 ROUNDS FOR TIME:
400 M run
15x Box Jumps
30 x Hollow rocks
CLEAN AND JERK SKILL DEVELOPMENT
WOD:
3 ROUNDS FOR TIME:
400 M run
15x Box Jumps
30 x Hollow rocks
Performed by 2 athletes
Podium
Male RX:
15:46
Female RX:
Male Scaled:
Female Scaled:
19:36
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Monday, October 20, 2014
Class:
All
Workout Name:
None
Description:
SKILL:
Handstand Push ups ( Hand stand walks)
WOD:
25 MIN AMRAP
20 X OH Lunges ( 45/25 plate)
15 X V - Sit
10 x HSPU
5 X C2B Pull ups
Handstand Push ups ( Hand stand walks)
WOD:
25 MIN AMRAP
20 X OH Lunges ( 45/25 plate)
15 X V - Sit
10 x HSPU
5 X C2B Pull ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
5+40reps
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