Wednesday, July 23, 2014

Class:
crossfit
Warmup:
coaches choice for a group buy in
Workout Name:
be07/1
Description:
Five sets

Weighted Pull Up x 2reps (increase load each rset

Rest 60 seconds

HSPU 5 reps

Rest 60 seconds
Comments:
score heaviest load
Performed by 0 athletes
Podium
Male:
Female:
Class:
crossfit
Workout Name:
be07/02
Description:
Teams of two are to alternate and complete 6 rounds. each round for time.


10 Burpee
15 Wall Ball Shots
30 Double-Unders
Performed by 1 athlete
Podium
Male RX:
Blake B
9:34
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, July 22, 2014

Class:
crossfit
Workout Name:
be06/1
Description:
Every 5 minutes, for a total of 3 sets, complete the following as quickly as possible:
Rest 3 minutes between each 5min heat

Run 200 Meters
30 Kettlebell Swings
15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Shannon H
3+0reps
Male Scaled:
Female Scaled:
Show All Results
Class:
crossfit
Workout Name:
be06/2
Description:
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 21, 2014

Class:
crossfit
Warmup:
50 wall ball
Workout Name:
be05/1
Description:
Five sets of:
Front Squat x 3 reps @90% squat clean

Rest 20 seconds

Max rep unbroken pull ups as quickly as possible

rest 3 minutes between
Comments:
score load and total pull ups
Performed by 0 athletes
Podium
Male:
Female:
Class:
crossfit
Workout Name:
be05/2
Description:
15-12-9
135/95 lb. Hang Squat Cleans
Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, July 18, 2014

Class:
crossfit
Warmup:
100m of each
grapevines
side shuffles
hineys
ass kickers
rotational lunges
500m row
Workout Name:
sb004/1
Description:
all based off your 1rm clean

2x3 deadlift (100%)
3x2 clean pull (90%)
4x1 power clean (85%)
Performed by 0 athletes
Podium
Male:
Female:
Class:
crossfit
Workout Name:
be005/1
Description:
Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)

Rest exactly 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, July 17, 2014

Class:
crossfit
Warmup:
make up day/skill work/active rest/ or ddu prep
Workout Name:
ar/02
Description:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, July 16, 2014

Class:
crossfit
Workout Name:
be004/2
Description:
Five sets of:
Push Press
1x5 set 1
1x3 set 2
1x3 set 3
1x2 set 4
1x2 set 5

Rest 90 seconds

Snatch Technique Work x 1.1.1
use a light weight for the skill

(rest 10 seconds between each single)

Rest 90 seconds between sets
Performed by 2 athletes
Podium
Male:
Blake B
260 lbs
Female:
Shannon H
0 lbs
Show All Results

WOD Archive

July 2014
June 2014
May 2014