Tuesday, December 10, 2013
Class:
All
Warmup:
5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat rest 90 sec.
Workout Name:
None
Description:
WOD
4 rounds for total reps of:
2:30 to complete
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00
4 rounds for total reps of:
2:30 to complete
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00
Performed by 4 athletes
Podium
Male RX:
60 reps
Female RX:
1 reps
Male Scaled:
Female Scaled:
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Monday, December 09, 2013
Class:
All
Warmup:
Hang Snatch (below knee): 15 mins to work to a heavy single
Workout Name:
None
Description:
WOD
4 rounds for reps of:
1:00 ME Wall Balls 20/14
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest
4 rounds for reps of:
1:00 ME Wall Balls 20/14
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest
Performed by 11 athletes
Podium
Male RX:
192 reps
Female RX:
244 reps
Male Scaled:
190 reps
Female Scaled:
216 reps
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Saturday, December 07, 2013
Class:
All
Warmup:
Pre Holiday Party Beach WOD!!!
Workout Name:
None
Description:
Beach WOD 9:00 am
Park between Missouri and Scott street (Hollywood)on the grass lot!
Bring $3.00 cash to park from 9am to 11am
Park between Missouri and Scott street (Hollywood)on the grass lot!
Bring $3.00 cash to park from 9am to 11am
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, December 06, 2013
Class:
All
Warmup:
4X8/5 Front Squat/Back Squat @ 94% of Tuesday
Workout Name:
None
Description:
WOD
10 minute AMRAP of:
15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45 (each jump counts one rep)
10 minute AMRAP of:
15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45 (each jump counts one rep)
Performed by 4 athletes
Podium
Male RX:
100 reps
Female RX:
135 reps
Male Scaled:
Female Scaled:
240 reps
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Thursday, December 05, 2013
Class:
All
Warmup:
15 min
Skill Work Pullups
Skill Work Pullups
Workout Name:
None
Description:
WOD
DL-10-8-6 (245/185)
Sleds-200ft 3/2 after each set
DL-10-8-6 (245/185)
Sleds-200ft 3/2 after each set
Performed by 4 athletes
Podium
Male RX:
12:12
Female RX:
Male Scaled:
Female Scaled:
8:00
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Wednesday, December 04, 2013
Class:
All
Warmup:
15 mins to establish a heavy single of the following complex: 2 Hang Cleans + 2 Jerks
Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed. Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.
Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed. Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.
Workout Name:
None
Description:
WOD
3 rounds for time of:
40 Double-Unders
20 T2B
10 Overhead Squats 95/65
3 rounds for time of:
40 Double-Unders
20 T2B
10 Overhead Squats 95/65
Performed by 5 athletes
Podium
Male RX:
8:13
Female RX:
10:15
Male Scaled:
10:14
Female Scaled:
10:23
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Tuesday, December 03, 2013
Class:
All
Warmup:
5X4/8 Front Squat/Back Squat @ 75% of 1RM FS
Workout Name:
None
Description:
WOD
5 rounds for reps of:
30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest
5 rounds for reps of:
30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest
Performed by 4 athletes
Podium
Male RX:
235 reps
Female RX:
216 reps
Male Scaled:
201 reps
Female Scaled:
191 reps
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Monday, December 02, 2013
Class:
All
Warmup:
15 minutes to establish a 1RM Hang Snatch
Workout Name:
None
Description:
WOD
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
Performed by 12 athletes
Podium
Male RX:
169 reps
Female RX:
182 reps
Male Scaled:
133 reps
Female Scaled:
2-way Tie
171 reps
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Saturday, November 30, 2013
Class:
All
Warmup:
15 minutes to establish a 1RM Snatch
Workout Name:
None
Description:
WOD
Elizabeth
21-15-9Power Cleans 135/95
Ring Dips
Elizabeth
21-15-9Power Cleans 135/95
Ring Dips
Performed by 2 athletes
Podium
Male RX:
Female RX:
7:36
Male Scaled:
Female Scaled:
07:36
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Friday, November 29, 2013
Class:
All
Warmup:
4X7/13 Front Squat/Back Squat @ 94% of weight used on 11/26
Workout Name:
None
Description:
WOD
*70 KB Snatches for time @ 24/16kg (apportion reps equally between arms, use any rep scheme)
EMOM beginning at 0:00 10, 8, 6, 4, 2 Strict Pull-ups (these are decreasing reps at each minute interval, after you finish the final rep at 4:00 there are no more required Pull-ups).
*70 KB Snatches for time @ 24/16kg (apportion reps equally between arms, use any rep scheme)
EMOM beginning at 0:00 10, 8, 6, 4, 2 Strict Pull-ups (these are decreasing reps at each minute interval, after you finish the final rep at 4:00 there are no more required Pull-ups).
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
7:00
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