Wednesday, March 16, 2016

Class:
CrossFit Sona
Warmup:
2 sets of 8 Squat Therapy
3 sets of :20 hollow holds and superman holds
8 PVC pass thrus front to back and then back to front
Quad/Calf Smash
2 minute bottom of squat hold

Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach



Strength (before WOD)
Find 1RM front squat
Cooldown:
Stretch
Comments:
burpees to plate
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, March 14, 2016

Class:
All
Warmup:
WUPS

5 ROUNDS OF
5 INCHWORMS
250M ROW
Workout Name:
None
Description:
STRENGTH
DEADLIFTS
10-8-6-4-2-1-1-1
FIND YOUR 1 RM IN 3 ATTEMPTS

WOD

8 min AMRAP
6 PUSH PRESSES
8 BURPEES
10 Single Unders
Comments:
Add your DL 1RM under 'Workouts' then 'My PRs' then 'Strength tab; 1RM only'

Add WOD Reps in rep box
Performed by 2 athletes
Podium
Male RX:
Female RX:
Kerry Z
121 reps
Male Scaled:
Female Scaled:
Carmen C
131 reps
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Friday, March 11, 2016

Class:
S&C
Warmup:
group warm-up and skills for the wod
Workout Name:
CrossFit Open 16.3
Description:
Complete as many rounds and reps as possible in 7 minutes of:
Rx (75#/55#)
10 power snatches
3 bar muscle-ups

Scaled 1 (45#/35#)
10 power snatches
Ring Rows (feet to wall)

Scaled 2 (PVC or light barbell 15#)
10 hang snatches
TRX Rows (45degree angle or higher from floor)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Robert G
100 reps
Female Scaled:
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Wednesday, March 09, 2016

Class:
S&C WEDNESDAY NIGHT
Warmup:
QUAD/CALF SMASH
WORLD'S GREATEST STRETCH
ATS 60 SEC HOLD
PVC PASSTHROUGHS
Workout Name:
20 MIN AMRAP (ROW/WALLBALLS/HKR)
Description:
20 MIN AMRAP

Rx
500M ROW (5 reps; 1 rep for every 100M)
10 WALL BALLS (20#/14#)
15 HANGING KNEE RAISES

30 reps per round

Cooldown:
10 MIN EMOM
OF
10 PLANK ROWS
10 BUTT SUPS

20 MIN ROMWOD
Performed by 1 athlete
Podium
Male RX:
Frank M
151 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Monday, March 07, 2016

Class:
S&C
Warmup:
5 Rounds of
5 HKU'S
5 PUSH-UPS

PVC PASS THRUS
QUAD/CALF SMASH
Workout Name:
Donkey Kong
Description:
27-21-15-9-3 RFT
Rx
BURPEES TO PLATE
KB SWINGS (50/35)
BOX JUMPS (24/20)
PUSH PRESSES (75/55)
Comments:
make notes of your scaling information in the scaled notes box, including box height, BB weight and KB weight if not Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, March 04, 2016

Class:
All
Workout Name:
CrossFit Open 16.2
Description:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Robert G
176 reps
Female Scaled:
Kerry Z
423 reps
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Friday, February 26, 2016

Class:
S&C
Workout Name:
CrossFit Open 16.1
Description:
20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb. W 65 lb.
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Robert G
107 reps
Female Scaled:
Kerry Z
127 reps
Show All Results

WOD Archive

March 2016
February 2016