Monday, April 27, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Air Squats
10 Situps
10 Jumping Jacks
3 Rounds
10 Air Squats
10 Situps
10 Jumping Jacks
Workout Name:
4-27-15
Description:
Strength
Front Squat 6x1 (2 sec pause/dbl/full)
WOD
3x400m Sprints for Time
Front Squat 6x1 (2 sec pause/dbl/full)
WOD
3x400m Sprints for Time
Cooldown:
On your own
Comments:
Front Squat is really 6x3. Each rep you go down to the bottom pause for 2 full seconds and go back up. Then go back down, bounce up about 3/4 of the way, go back down then bounce up. Then go down and back up for a full squat. You don't rack the bar until all of that is done. That's 1 rep. Do that 6 times.
Score for the WOD is your fastest 400m time.
Score for the WOD is your fastest 400m time.
Performed by 2 athletes
Podium
Male RX:
1:20
Female RX:
1:57
Male Scaled:
Female Scaled:
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Sunday, April 26, 2015
Class:
All
Warmup:
400m Run
2 Rounds
10 Jumping Jacks
10 Toe to Bar
Stretch
2 Rounds
10 Jumping Jacks
10 Toe to Bar
Stretch
Workout Name:
4-26-15
Description:
Strength - None
WOD
For Time
50 Steps Walking Lunges
50 Situps
50 Air Squats
50 Situps
WOD
For Time
50 Steps Walking Lunges
50 Situps
50 Air Squats
50 Situps
Cooldown:
On you own
Performed by 2 athletes
Podium
Male RX:
6:33
Female RX:
7:14
Male Scaled:
Female Scaled:
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Saturday, April 25, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
5 Air Squats
10 Situps
5 Toe to Bar
3 Rounds
5 Air Squats
10 Situps
5 Toe to Bar
Workout Name:
4-25-15
Description:
Strength - None
WOD
5 Rounds for Time
400m Run
10 Deadlifts 185/135
20 Air Squats
WOD
5 Rounds for Time
400m Run
10 Deadlifts 185/135
20 Air Squats
Cooldown:
On your own
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, April 24, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
5 Pushups
10 Air Squats
5 Knee to Elbow
3 Rounds
5 Pushups
10 Air Squats
5 Knee to Elbow
Workout Name:
4-24-15
Description:
Strength
Front Squat 3-3-3-3-3 @70% 1RM
WOD
3 Rounds NOT for time
Max Rep Pullups
Max Rep Pushups
Front Squat 3-3-3-3-3 @70% 1RM
WOD
3 Rounds NOT for time
Max Rep Pullups
Max Rep Pushups
Cooldown:
On your own
Comments:
Max Rep means do pullups until you have to let go of the bar and then pushups until you cannot do anymore. Score is total number of reps so keep up with it.
Performed by 2 athletes
Podium
Male RX:
134 reps
Female RX:
150 reps
Male Scaled:
Female Scaled:
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Thursday, April 23, 2015
Class:
All
Workout Name:
4-23-15
Description:
For Time:
Run 400m
30 Air Squats 45/25lb Plate
30 Situps 45/25lb Plate
30 Lunges 15/leg 45/25lb Plate
Run 400m
Run 400m
30 Air Squats 45/25lb Plate
30 Situps 45/25lb Plate
30 Lunges 15/leg 45/25lb Plate
Run 400m
Performed by 2 athletes
Podium
Male RX:
7:51
Female RX:
10:22
Male Scaled:
Female Scaled:
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Wednesday, April 22, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Air Squats
10 Toe to Bar
10 Jumping Jacks
3 Rounds
10 Air Squats
10 Toe to Bar
10 Jumping Jacks
Workout Name:
4-22-15
Description:
Strength
Deadlift 3-3-3 @85% 1RM
WOD
12 Minute AMRAP
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
Deadlift 3-3-3 @85% 1RM
WOD
12 Minute AMRAP
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
Cooldown:
On your own
Comments:
Shoulder to Overhead simply means you get the bar from shoulder to overhead via push press, strict press, push jerk or split jerk. You pick it up. Put it in the front rack position and go.
Performed by 2 athletes
Podium
Male RX:
161 reps
Female RX:
142 reps
Male Scaled:
Female Scaled:
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Monday, April 20, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Situps
10 Pushups
10 Jumping Jacks
5 Toe to Bar
3 Rounds
10 Situps
10 Pushups
10 Jumping Jacks
5 Toe to Bar
Workout Name:
4-20-15
Description:
Strength
Front Squat Every Minute On The Minute for 10 Minutes, 2 Reps @70% of 1RM
WOD
21-15-9 for time
Pullups
Push Press 95/65
Front Squat Every Minute On The Minute for 10 Minutes, 2 Reps @70% of 1RM
WOD
21-15-9 for time
Pullups
Push Press 95/65
Cooldown:
On your own
Performed by 1 athlete
Podium
Male RX:
7:16
Female RX:
Male Scaled:
Female Scaled:
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Sunday, April 19, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
10 Knee to Elbow
10 Air Squats
5 Pushups
3 Rounds
10 Knee to Elbow
10 Air Squats
5 Pushups
Workout Name:
4-19-15
Description:
Strength - None
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Cooldown:
On your own
Performed by 2 athletes
Podium
Male RX:
7:07
Female RX:
12:07
Male Scaled:
Female Scaled:
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Saturday, April 18, 2015
Class:
All
Warmup:
Run 400m
5 Pullups
10 Situps
15 Jumping Jacks
20 Air Squats
5 Pullups
10 Situps
15 Jumping Jacks
20 Air Squats
Workout Name:
4-18-15
Description:
Strength - None
WOD
For Time
Run 200m
10 Double Unders
10 Knee to Elbow
10 Pushups
20 Double Unders
20 Knee to Elbow
20 Pushups
10 Double Unders
10 Knee to Elbow
10 Pushups
Run 200m
WOD
For Time
Run 200m
10 Double Unders
10 Knee to Elbow
10 Pushups
20 Double Unders
20 Knee to Elbow
20 Pushups
10 Double Unders
10 Knee to Elbow
10 Pushups
Run 200m
Cooldown:
On your own
Comments:
Substitute Single Unders at a 3-1 Ratio
Performed by 2 athletes
Podium
Male RX:
7:24
Female RX:
Male Scaled:
Female Scaled:
8:12
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Friday, April 17, 2015
Class:
All
Warmup:
Run 400m
3 Rounds
5 Situps
10 Air Squats
15 Jumping Jacks
3 Rounds
5 Situps
10 Air Squats
15 Jumping Jacks
Workout Name:
4-17-15
Description:
Strength
Front Squat 5-5-5-5-5 @65% 1RM
WOD
3 Rounds for Time
15 Squats 25/15 plate
30 Situps 25/15 plate
Front Squat 5-5-5-5-5 @65% 1RM
WOD
3 Rounds for Time
15 Squats 25/15 plate
30 Situps 25/15 plate
Cooldown:
On your own
Performed by 1 athlete
Podium
Male RX:
5:55
Female RX:
Male Scaled:
Female Scaled:
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