Wednesday, March 18, 2015

Class:
All
Workout Name:
sun's out, guns out
Description:

Biceps

1) Incline bench barbell curls
2) Standing narrow curls
3) Reverse grip curls
4) Dumbbell hammer curls

Triceps
1) Banded pulldowns
2) Barbell tricep extensions
3) Barbell skull crushers
4) Dumbbell tricep extensions
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, March 17, 2015

Class:
All
Workout Name:
max tuesday
Description:
3 minute amraps. 5 stations

20 Battle rope power slams 4 bench hops 4 knee tucks

10 Wood choppers 4 suicide side shuffle

Kobe's 10 Box dips 10 jump rope 20 Alt lunges 10 total =5 squats 1 suicide (back pedaling)

Superman around the world 5 Inverted row 5 Burpee push up 5

Followed by group suicides and tabata core
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, March 16, 2015

Class:
All
Workout Name:
max monday
Description:
12 minutes

Rope Climb 2 Reps (8 seated)
Side to side slam balls 20 Reps (10 on each side)
Double Unders 20 Reps (60 singles)

12 minutes EMOM

Shoulder press 12-15 reps

Bicep curls 12-15 reps

12 minutes

Row 30 on 30 off (12 intervals)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, March 11, 2015

Class:
CAL BURN
Workout Name:
None
Description:
0-3mins
Bear crawl box dips
Bear crawl push ups

3-6 minuts
Jump rope 100
Lunegs 30 meter

6-9 mins
ladder sprints (2 groups)


15 minutes
50 seconds on, 10 seconds rest
5 exercises, 3 times through
Touch Floor Jumping Jacks
MT climbers
Speed skaters
Jump forward Burpee with Tuck Jump
Butt kickers in place
45 sec hold of each:

(2rounds)
side plank (right)
side plank (left)
plank (regular)
v up
bicycle
pushups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, March 09, 2015

Class:
All
Workout Name:
Boot camp!
Description:
exercise #1

group 1: jump rope
group 2: thruster throws (squat/ jump/ throw w medball)


Exercise #2

group 1: Bear crawls from cone A to cone B and back
group 2: medball slam side to side


exercise #3

group 1: battle ropes
group 2: plank hold

exercise #4

group 1: sprint from cone a to cone b and back
group 2: squat hold

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, March 05, 2015

Class:
All
Workout Name:
Chest, biceps and triceps
Description:
12 min Max Rounds
10 bench press (35-75) (95-135)
10 Push-ups
15 Sit-ups
100m Run
12 min EMOM
Barbell curls 10 reps
Mountain climbers 30 seconds
12 min EMOM
DB tricep Extension 10 reps
Half burpees 30 seconds

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, March 04, 2015

Class:
All
Workout Name:
hump day!
Description:
Part A: 18 min alt Emom

8 Rack pulls

6-8 Pull ups

12 DB reverse flys

Part B:

75 double unders or 250 jump rope

Then, 18-15-12-9-6-3

Kb swings

Bent over rows

then, 75DL or 200JR
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, March 03, 2015

Class:
All
Workout Name:
nice
Description:
21 Wallballs/21 Box Jumps 200m 15 Wallballs/15 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 9Wallballs/ 9 Box Jumps 200m 15Wallballs/ 15 Box Jumps 200m 21Wallballs/ 21 Box Jumps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, March 02, 2015

Class:
All
Workout Name:
march madnesd
Description:
EMOM 12
Landmine deadlifts 8
Hip thrusters *weight plate (30 seconds)

Back squat 6-8
3/4 squats (30 seconds)

Sled pushes 50 meters
Db jump squats (30 seconds)


Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, February 27, 2015

Class:
All
Workout Name:
TGIF
Description:
10 min Max Rounds
15 wall balls
15 hand release push ups
Part B
Super set EMOM 10 minutes
Landmine row 4x10 plus burn out (5)
Trx reverse fly 4x8 plus burn out (5)
+
Db tricep ext 4x10 plus B.O (5)
Tricep Kick backs 4x10 plus B.O. (5)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

March 2015
February 2015
January 2015