Thursday, July 12, 2012
Class:
All
Workout Name:
None
Description:
Strength - back squat - using 90% of your 1rm perform the following
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
40 pull-ups
400m run
50 kb swings 50/35#
800m run
60 push-ups
1mile run
70 squats
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
40 pull-ups
400m run
50 kb swings 50/35#
800m run
60 push-ups
1mile run
70 squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 11, 2012
Class:
All
Workout Name:
None
Description:
Strength - bench press - using 90% of your 1rm perform the following
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
12min amrap:
12 OH walking lunges 115/75# barbell
12 box jumps
12 power snatch 115/75#
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
12min amrap:
12 OH walking lunges 115/75# barbell
12 box jumps
12 power snatch 115/75#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 10, 2012
Class:
All
Workout Name:
None
Description:
Strength - deadlift - using 90% of your 1rm perform the following
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
15 hang power cleans 95/65#
run 400m
15 squat cleans 115/75#
run 400m
15 clean and jerks 135/95#
run 400m
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
15 hang power cleans 95/65#
run 400m
15 squat cleans 115/75#
run 400m
15 clean and jerks 135/95#
run 400m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 09, 2012
Class:
All
Workout Name:
None
Description:
Strength - shoulder press - using 90% of your 1rm perform the following
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
Tabata:
T2b
Hspu
Pull-ups
Leg raises ( 6 inches to 90 degrees)
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
Tabata:
T2b
Hspu
Pull-ups
Leg raises ( 6 inches to 90 degrees)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 06, 2012
Class:
All
Workout Name:
None
Description:
Strength - back squats - find 1rm
WOD:
7min amrap:
5 hang power cleans 115/75#
5 burpees
rest 1min
7min amrap:
1 rope acsent
5 burpees
WOD:
7min amrap:
5 hang power cleans 115/75#
5 burpees
rest 1min
7min amrap:
1 rope acsent
5 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 05, 2012
Class:
All
Workout Name:
None
Description:
Strength - bench press - find 1rm
WOD:
60 Sit-ups
run 200m
50 Kettlebell swings, 1.5 poods
run 200m
40 Pull-ups
run 200m
WOD:
60 Sit-ups
run 200m
50 Kettlebell swings, 1.5 poods
run 200m
40 Pull-ups
run 200m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, July 04, 2012
Class:
All
Workout Name:
Coe
Description:
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
95 pound Thruster, 10 reps
10 Ring push-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 03, 2012
Class:
All
Workout Name:
Nick
Description:
Strength - Deadlift - find 1rm
WOD:
12 rounds for time of:
45 pound Dumbbell snatch, 10 reps 5lf/5rt
6 Handstand push-ups
WOD:
12 rounds for time of:
45 pound Dumbbell snatch, 10 reps 5lf/5rt
6 Handstand push-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 02, 2012
Class:
All
Workout Name:
None
Description:
Strength - shoulder press - find 1rm
WOD:
21-15-9
Pull-ups
Ring dips
Then
Run 1 mile
For time
WOD:
21-15-9
Pull-ups
Ring dips
Then
Run 1 mile
For time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 29, 2012
Class:
All
Workout Name:
None
Description:
20 min skill work: Handstands
3 rounds:
45sec handstand hold
30sec rest
WOD:
21-15-9
BW deadlifts
burpees
box jumps 24/20#
3 rounds:
45sec handstand hold
30sec rest
WOD:
21-15-9
BW deadlifts
burpees
box jumps 24/20#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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