Monday, January 30, 2012

Class:
All
Workout Name:
Fight Gone Bad
Description:
Five rounds of:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Shuttle Runs instead of Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We gave 10 points for 2 completed shuttles
Performed by 1 athlete
Podium
Male RX:
Clifford T
585 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, January 18, 2012

Class:
All
Workout Name:
Boy George
Description:
10 Deadlifts (RX 80)
25 Hand Release Push Ups
10 Squat Cleans (RX 40)
25 Sit Ups
Comments:
Weight can be scaled as required
Power Clean can substitute for Squat Clean
Performed by 1 athlete
Podium
Male RX:
Clifford T
16:10
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, January 17, 2012

Class:
All
Workout Name:
Cluster Beep
Description:
21-15-9

Cluster (40kg)
Bar Facing Burpie
Comments:
Cluster is a combination of a Hang, Squat Clean and Thruster
Performed by 1 athlete
Podium
Male RX:
Clifford T
7:58
Female RX:
Male Scaled:
Female Scaled:
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Monday, January 16, 2012

Class:
All
Workout Name:
JKSR
Description:
3 rounds for time:

50 Box Jumps
40 Kettlebell Swings (RX 20kg)
30 Sit Ups
400m Run
Performed by 1 athlete
Podium
Male RX:
Clifford T
26:09
Female RX:
Male Scaled:
Female Scaled:
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Sunday, January 15, 2012

Class:
All
Workout Name:
Trap Burn
Description:
AMRAP 20

5 Thrusters (RX 40kgs)
7 Hang Cleans (RX 40kgs)
10 Sumo Deadlift High Pulls (RX 40kgs)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 12, 2012

Class:
All
Workout Name:
Chelsea
Description:
5 Pull Ups
10 Push Ups
15 Air Squats

Every minute on the minute for 30 minutes
Comments:
Pull ups scaled to rings and bands if need be
Performed by 2 athletes
Podium
Male RX:
2-way Tie
30+0reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, January 11, 2012

Class:
All
Workout Name:
Filthy Fifty
Description:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Comments:
Workout was scaled to 25 reps of each exercise for those that needed scaling.

Box Jumps could also be reduced to 20"
Kettlebells reduced in weight
Prone Cobra replaced Back Extentions
Single skips relaced double unders X3
Performed by 2 athletes
Podium
Male RX:
Clifford T
26:31
Female RX:
Male Scaled:
James B
20:40
Female Scaled:
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Tuesday, January 10, 2012

Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Comments:
Scaled to ring rows/band pull-ups for pull ups
Performed by 3 athletes
Podium
Male RX:
Clifford T
4:06
Female RX:
Male Scaled:
Female Scaled:
Sara W
11:08
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Class:
All
Workout Name:
Nate
Description:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Comments:
KB at 20kg as it's the heaviest we have
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Clifford T
13+2reps
Female Scaled:
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WOD Archive

January 2012