Sunday, April 07, 2013

Class:
All
Warmup:
On your own
Workout Name:
None
Description:
5 Rounds
3 Minute AMRAP

5 Push Ups
10 Squats
15 Sit Ups
Cooldown:
You better be stretching
Performed by 1 athlete
Podium
Male RX:
Female RX:
Aimee B
5+330reps
Male Scaled:
Female Scaled:
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Tuesday, March 26, 2013

Class:
All
Workout Name:
Jeremy's Anniversary Swings
Description:
5 rounds
15 2 handed swings
10 around the body L/R
20 transfers
10 rows L/R
Performed by 1 athlete
Podium
Male RX:
Female RX:
Tamra O
11:31
Male Scaled:
Female Scaled:
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Tuesday, March 12, 2013

Class:
All
Warmup:
Primal Move at noon and at 6:00pm
HIp opener at noon and at 6:00pm

Pull-ups at 6pm
5,4,4,3,2
Workout Name:
Kettbell WOD 4: Heavy swings
Description:
Noon
Superset
Pull throughs 5 x 10
Pull-ups 5,4,3,2,1
Back Extensions 5 x 10

Superset
5 x 10
lat pulldowns 75, 90 x 4
cable rows 75 x 5

Evening
10 minutes EMOM @ 45lbs
8R/8L
Cooldown:
noon:
Russian twists
cobra stretch

6pm
50 BW squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, March 10, 2013

Class:
All
Warmup:
Primal Move
10 minute amrap
10 squats
10 halo
10 pumps
pullups 5,4,4,3,2
Workout Name:
WOD 3 SF Prep
Description:
3 rounds

5-8 x Clean and Front Squat
20 x Swing
5-8 x Clean and Front Squat
5-8 x Clean and Press
5-8 x Clean and Front Squat
5 x Get-up
5-8 x Clean and Front Squat
10 x Snatch
5-8 x Clean and Front Squat
Cooldown:
3 rounds
12 ghd situps
10 russian twists
30 second plank hold
Performed by 1 athlete
Podium
Male RX:
Female RX:
Tamra O
42:27
Male Scaled:
Female Scaled:
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Saturday, March 09, 2013

Class:
All
Warmup:
Primal Move warmup
10 minute amrap
10 squats
10 halos
10 pumps
pullups 5-4-3-3-3
Workout Name:
WOD 2 SF Prep
Description:
3 rounds
5- 8 x Clean and Press
10 x Get-up
5-8 x Clean and Press
5-8 x Clean and Front Squat
5- 8 x Clean and Press
20 x Swing
5-8 x Clean and Press
10 x Snatch
5-8 x Clean and Press
Cooldown:
foam roll, aslr, couch stretch
Performed by 1 athlete
Podium
Male RX:
Female RX:
Tamra O
50:00
Male Scaled:
Female Scaled:
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Friday, March 08, 2013

Class:
All
Warmup:
primal move warmup
10 minute amrap
10 squats
10 halos
10 pumps
pullups x 5, 4, 3, 2, 2
Workout Name:
WOD 1 SF Prep
Description:
3 rounds
10 x Swing
5-8 x Clean and Press
10 x Swing
5-8 x Clean and Front Squat
10 x Swing
10 x Get-up
10 x Swing
5-10 x Snatch each side
10 x Swing
Cooldown:
foam roll, pnf stretch
Performed by 1 athlete
Podium
Male RX:
Female RX:
Tamra O
26:39
Male Scaled:
Female Scaled:
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Thursday, March 07, 2013

Class:
All
Warmup:
Primal Move
3 minute AMRAP
10 squats
10 halos
10 pumps
Workout Name:
7 minutes of Burpees
Description:
7 minutes Amrap

burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
8 minute tabata
Description:
8 minutes
backward lunges
kettlebell swings
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, March 05, 2013

Class:
All
Warmup:
10 min amrap
10 squats
10 halos
10 pumps
Workout Name:
Swings and things
Description:
20 2 hd swings
1 minnute jumping jacks
20 single swings 10r/10l
1 minute mountain climbers
20 transfers
1 minute dball slams
20 2hd swings
1 minute russian twist
Comments:
Pullups for strength
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, March 01, 2013

Class:
All
Workout Name:
siwngs and DU
Description:
50-40-30-20-10
Kettlebell swings
Double Unders
Comments:
24 kilo KB Russian Swings
Performed by 2 athletes
Podium
Male RX:
Chris S
14:44
Female RX:
Tamra O
10:24
Male Scaled:
Female Scaled:
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WOD Archive

April 2013
March 2013
February 2013
January 2013