Saturday, July 11, 2015

Class:
Everyone
Warmup:
Coachs Choice
Workout Name:
Oly with your partner
Description:
Strength:
Hang Clean x 1 + Full Clean x 1 (Do 5 Working sets after 3 warmup sets)
Snatch 6 x 2 no warmup only 6 sets

Midline:
GHD 3 x 20 or Weighted Ab Mat Situp 3 x 15

Partner WOD
15 Min AMRAP
#1 200m Row (Pacer)
#2 Box Jumps (Have to Jump)
#3 Power Snatch 115/75

***Rotate after every 200m Row is done Score is the total of Box Jumps and Power Snatchs

Skill:
Ring Support up top 8 x :20/:10
Ring Support Bottom 8 x :20/:10
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
2-way Tie
262 reps
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Friday, July 10, 2015

Class:
Everyone
Warmup:
3 Min AMRAP
5 Wall Balls 14/10, 5 Push Ups, 5 Lunges
-then-
Run 200
-then-
3 Min AMRAP
5 Situps, 10 Russian Swings (35/26), 15 Jumping Jacks
-then-
Run 200
Workout Name:
Leg Day
Description:
Strength:
Back Squat 5 Rep Max

Midline:
Banded Static Holds 3 x Max go for 90 on 60 off

3 Rounds
Front Rack Lunge x 10 Each Leg 135/85
Pull-Ups x 20
KBS x 30 53/35

EXTRA WORK:
Make Up Days (Bench, Deadlift, 2k Row)
Snatch Grip Back Ext 3 x 10
Reverse Hyper 3 x 20
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Ben P
16:27
Female Scaled:
Gina B
10:16
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Thursday, July 09, 2015

Class:
Everyone
Warmup:
Shoulder Mobility 8 Mins
Row 300m
20 PVC Pull Throughs
20 Arm Circles Forward and Backward
20 Good Mornings with Barbell
15 Burpees
15 Deadlifts with Barbell
15 Groiners each leg
10 Burpees
10 Deadlifts with Barbell
10 Air Squats

Warmup with Barbell
Workout Name:
Granite Games 15.4
Description:
Granite Games WOD

RX
QUALIFIER WORKOUT 15.4
13 Minutes
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

SCALED13 Minute AMRAP
10 Deadlifts (165/105)
3 Pull-ups
10 Deadlifts (185/125)
6 Pull-ups
10 Deadlifts (205/145)
9 Pull-ups
10 Deadlifts (225/165)
12 Pull-ups
10 Deadlifts (245/185)
15 Pull-ups
10 Deadlifts (265/205)
MAX Pull-ups

REST 7 Mins

Then
ROW 2K
Performed by 8 athletes
Podium
Male RX:
tim e
33 reps
Female RX:
Male Scaled:
Randy C
76 reps
Female Scaled:
Jodi H
122 reps
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Wednesday, July 08, 2015

Class:
Everyone
Warmup:
Wrist Circles x 20
Elbow Circles x 20
Shoulder Circles x 20
Leg Swings x 20
Iron Cross x 8
Groiners x 10
Lunge W/ Twist x 10
Hip Stretch 30/30
PVC Pull Throughs x 10
Burgener Warmup
Workout Name:
Oly Day
Description:
Skill:
Overhead Squat
Hang Power Snatch
Squat Clean

Hang Power Snatch x 1 + OHS x 2 (For 5 Sets)
Squat Clean 6 x 2

800m Sled Pull 115/65
Performed by 4 athletes
Podium
Male RX:
tim e
2:51
Female RX:
Gina B
3:57
Male Scaled:
Joshua K
02:44
Female Scaled:
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Tuesday, July 07, 2015

Class:
Everyone
Warmup:
PVC Pull Throughs x 20, Around the Worlds x 15
PVC Front Rack 45/45, PVC Under Throughs x 10
PVC Internal 30/30, PVC External Shoulder 30/30

3 X
Run 200
5 Burpees
10 Double Unders
Workout Name:
Beach Body Day
Description:
Strength:
Bench 5 x 5

Midline:
Strict T2B 3 x 6-12

WOD:
AMRAP 5 mins
Push Press x 10 95/65
Bar Muscle Up x 5 /C2B x 10 or Pull ups x 15
Rest 3 mins
AMRAP 5 Mins
WallBalls x 10
Burpees x 5

Extra:
DB RollBack 3 x 8
Incline Dumbbell Press 3 x 10
Max Push Ups 3 x Max
Cooldown:
Foam Roll ALL BODY
Performed by 7 athletes
Podium
Male RX:
tim e
123 reps
Female RX:
Male Scaled:
Randy C
130 reps
Female Scaled:
Gina B
169 reps
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Monday, July 06, 2015

Class:
EVERYONE
Workout Name:
Danica Craig Last WOD
Description:
Strength:
Deadlift 5 Rep Max

Midline:
Banded Plank Holds 3 x 1 min

WOD
15 Min AMRAP
Power Cleans x 10 135/95
Double Unders x 20
Burpees x 10
Double Unders x 20
Performed by 13 athletes
Podium
Male RX:
tim e
301 reps
Female RX:
Michelle B
270 reps
Male Scaled:
Todd N
400 reps
Female Scaled:
Gina B
283 reps
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Friday, July 03, 2015

Class:
All
Workout Name:
None
Description:
Strength:
EMOM for 18 min
(Even) Push Jerk 2 rep
(Odd) Ring Dips 5-10

WOD:
"Diane"
21-15-9
Deadlift
HSPU
Performed by 3 athletes
Podium
Male RX:
Tim Z
9:17
Female RX:
Male Scaled:
Billy D
6:43
Female Scaled:
Alicia E
4:35
Show All Results

Thursday, July 02, 2015

Class:
All
Workout Name:
None
Description:
17 min AMRAP
50 call Row
50 Wall Balls
50 Shoulder 2 overhead 115/85
50 Box Jumps 24/20
Performed by 6 athletes
Podium
Male RX:
Tim Z
220 reps
Female RX:
Alicia E
237 reps
Male Scaled:
Female Scaled:
Kristi K
237 reps
Show All Results

Tuesday, June 30, 2015

Class:
Performance / Fitness
Workout Name:
None
Description:
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

Three sets of
Single-Arm DB Row x 8 reps each
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

WOD
100 Burpees
Performed by 11 athletes
Podium
Male RX:
tim e
7:32
Female RX:
Gina B
5:57
Male Scaled:
Billy D
8:22
Female Scaled:
Shay H
10:13
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Monday, June 29, 2015

Class:
performance/fitness
Workout Name:
None
Description:
20 mins to find max on both
Hang Clean 6x1
Hang Snatch 6 x 1
"Cindy"
20 min Amrap
5 pullups
10 pushups
15 Squats
Performed by 16 athletes
Podium
Male RX:
Barry S
18+5reps
Female RX:
Gina B
17+26reps
Male Scaled:
Rob D
10+0reps
Female Scaled:
Kristi K
16+15reps
Show All Results

WOD Archive

July 2015
June 2015
May 2015