Tuesday, November 10, 2015

Class:
Shoebox PM
Warmup:
200m Run
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3 Rounds:
10 PVC Pass Thrus
10 Push Ups
10 Air Squats
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200m Run
Workout Name:
It's Time to Clean
Description:
I. SKILL

Power Clean

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II. WOD | 16 Minute EMOM

MIN 01: 07 Weighted Burpees (45/25)
MIN 02: 07 Box Jump Overs (24/20)
MIN 03: 07 Power Cleans (95/65)
MIN 04: 07 Parallette Pass Thrus

Buy Out: 100 Single Unders
Performed by 2 athletes
Podium
Male RX:
William G
111 reps
Female RX:
Male Scaled:
Female Scaled:
Christine K
28 reps
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Friday, November 06, 2015

Class:
All
Warmup:
200m Run
2 Rounds
10 PVC Pass Thrus
10 PVC ATWs
3 Lunge to Pigeon (1+1=1)
Workout Name:
Glutes on Fiyah!
Description:
I. CORE CONDITIONING

12 Minute EMOM

7 Weighted Sit-Ups (45/25 1+1=1)
7 Russian Twists (45/25 1+1=1)

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II. WOD | for TIME

02/10 Pull Ups/Front Rack Lunges (95/65 1+1=1)
10 Double Unders
04/08 Pull Ups/Front Rack Lunges
20 Double Unders
06/06 Pull Ups/Front Rack Lunges
30 Double Unders
08/04 Pull Ups/Front Rack Lunges
40 Double Unders
10/02 Pull Ups/Front Rack Lunges
50 Double Unders
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Shelby P
18:05
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Thursday, November 05, 2015

Class:
All
Warmup:
2 Rounds

25 Double Unders
03 Lunge to Pigeon (1+1=1)

Roll Out
Workout Name:
That's a New One
Description:
I. CORE CONDITIONING

Double Tabata

Plank Hold
Plank Leg Lifts

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II. WOD | 16 Minute EMOM

MIN 01: 30 Double Unders
MIN 02: 12 Horizontal Parallette Push Ups
MIN 03: 05 Power Cleans (175/125)
MIN 04: 03 OH Trifecta* (45/25)

Buy Out: 800m Run

*OH Trifecta = Plate Burpee + Plate OHS + OH Lunges
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Shoebox PM
Warmup:
200m Run
Team Hip & Shoulder Mobility
Workout Name:
Mahalo Burpees
Description:
I. SKILL

Review: Air Squats
Power Clean
- Med Ball Clean
- PVC
- Bar

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II. WOD | 15 Minute AMRAP

03 - Power Cleans (95/65)
05 - Box Jumps (24/20)
07 - Air Squats

EMOM = 1 Burpee
Performed by 3 athletes
Podium
Male RX:
Lee P
6+8reps
Female RX:
Male Scaled:
Female Scaled:
Tina L
15+3reps
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Class:
Shoebox PM
Workout Name:
SHBX | Benchmark #1
Description:
400m Run
Performed by 1 athlete
Podium
Male RX:
Lee P
2:16
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Shoebox PM
Workout Name:
SHBX | Benchmark #2
Description:
60s Burpees
Performed by 1 athlete
Podium
Male RX:
Lee P
13 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Shoebox PM
Workout Name:
SHBX | Benchmark #3
Description:
60s Push Ups
Performed by 1 athlete
Podium
Male RX:
Lee P
17 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Shoebox PM
Workout Name:
SHBX | Shoebox #4
Description:
60s Pull Ups
Performed by 1 athlete
Podium
Male RX:
Lee P
2 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, November 03, 2015

Class:
All
Warmup:
200m Run
10 LCR Up & Overs

Roll Out
- Lower Back
- IT Band
- Hamstrings
- Any Other Tight Areas
Workout Name:
Kinda Dead
Description:
I. CORE CONDITIONING

15 Minute EMOM

MIN 01: 12 Knees to Elbows
MIN 02: 12 Cross V-Ups (1+1=1)
MIN 03: 12 Reverse Crunches

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II. WOD | for TIME

03-06-09-12-09-06-03

Deadlifts (225/185)
Burpees Over Bar
200m Run
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Shelby P
22:34
Show All Results
Class:
Shoebox PM
Warmup:
200m Run
Team Shoulder Mobility
Workout Name:
Little Bit of Everything
Description:
I. SKILL

Air Squats

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II. WOD | for TIME

03 Rounds

10 Goblet Squats (30/25)
12 Push-Ups
14 OH Lunges (45/25 1+1=2)
16 Weighted Sit Ups (45/25)
200m Run
Performed by 4 athletes
Podium
Male RX:
William G
24:01
Female RX:
Male Scaled:
Female Scaled:
Jerrilee K
20:06
Show All Results

WOD Archive

November 2015
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