Friday, September 26, 2014

Class:
All
Warmup:
Power cleans
Workout Name:
Friday, Sept. 26
Description:
7 Min AMRAP
After completion of each round, reps go up by two, i.e:, round 1- 2 of all skills, round 2- 4 of all skills, round 3- 6 of all skills, etc.)
Power clean 135/95#
KBS 55/35#
Air squat
Cooldown:
Sell out- 10,20,30 ring rows
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, September 25, 2014

Class:
All
Warmup:
Skill work:
Romanian deadlift
Snatch grip deadlift
Workout Name:
Thursday, Sept. 25
Description:
For time:
7 Romanian deadlifts
200 m run
7 Romanian deadlifts
400 m run
7 Romanian deadlifts
800 m run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, September 24, 2014

Class:
All
Warmup:
OHS
4x4 (work up to 75% of max, then begin sets of 4)
Workout Name:
Wednesday, Sept. 24
Description:
12 minutes OTM
1 Front squat 96/65#
2 Thrusters 96/65#
3 Split jerk 96/65#
Performed by 0 athletes
Podium
Male:
Female:

Tuesday, September 23, 2014

Class:
All
Warmup:
Buy in: 3x10 GHD sit ups
Workout Name:
Tuesday, Sept. 23
Description:
12 Min AMRAP
4 Deadlift
6 Burpee bar jumps
8 KTE
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, September 22, 2014

Class:
All
Warmup:
Press
5x5 @ 65-70%
Workout Name:
Monday, Sept. 22
Description:
For time
2-4-6-8-10
Box jump 24/20"
HSPU
50 meter dash
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, September 20, 2014

Class:
All
Workout Name:
Saturday, Sept. 20
Description:
FRAN
21-15-9
Thrusters
Pull ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, September 18, 2014

Class:
All
Warmup:
Buy in:
800 meter run
Workout Name:
Thursday, Sept. 18
Description:
10-5-15 reps of:

20 meter bear crawl
hand release push ups
wallball 20#/14#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, September 17, 2014

Class:
All
Warmup:
Skill work:
Snatch
Workout Name:
Wednesday, Sept.
Description:
Sell out:
3 rounds of:

3 behind the neck jerk
3 OHS
Rest 1 min
Performed by 0 athletes
Podium
Male:
Female:

Tuesday, September 16, 2014

Class:
All
Warmup:
Buy In:
5x5 thrusters 115#/75#
2 laps of sled push between each round 90#/45#
Workout Name:
Tuesday, Sept. 16
Description:
5 Hill sprints up Hazel Terrace

Sprint up, jog down.
Your rest at the bottom is = to your sprint time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, September 14, 2014

Class:
All
Workout Name:
Sunday Partner WOD
Description:
200 meter bar carry
20 burpees jump to touch pull up bar
20 power cleans 135#/95#
20 box jumps 24/20
20 chest to bar pull ups
200 meter wallball run 20#/14#
Performed by 1 athlete
Podium
Male RX:
Female RX:
Danielle S
9:30
Male Scaled:
Female Scaled:
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WOD Archive

September 2014