Tuesday, June 30, 2015
Class:
All
Workout Name:
Elizabeth
Description:
21-15-9 reps of:
Clean 135 pounds
Ring dips
Clean 135 pounds
Ring dips
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
7:55
Female Scaled:
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Monday, June 29, 2015
Class:
All
Workout Name:
None
Description:
Partner WOD
36 Min AMRAP
2 min Row
Thruster Ladder
36 Min AMRAP
2 min Row
Thruster Ladder
Performed by 1 athlete
Podium
Male RX:
8,338 m
Female RX:
Male Scaled:
Female Scaled:
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Friday, June 26, 2015
Class:
All
Workout Name:
Nicole
Description:
Handstand holds
5 attempts at max time held.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Score on pull ups.
5 attempts at max time held.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Score on pull ups.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 25, 2015
Class:
All
Workout Name:
None
Description:
2km
1km
500m row
1km
500m row
Performed by 1 athlete
Podium
Male RX:
13:10
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, June 24, 2015
Class:
All
Workout Name:
None
Description:
Snatch 5 x2
Snatch Pull 3 x3
Front Squat 3 x3
Snatch Pull 3 x3
Front Squat 3 x3
Tuesday, June 23, 2015
Class:
All
Workout Name:
None
Description:
Complete the following for time: -100x KB swing
-75x box jump overs (24in/20in) -50x burpees -25x front squat
-75x box jump overs (24in/20in) -50x burpees -25x front squat
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, June 22, 2015
Class:
All
Workout Name:
None
Description:
10-9-8-7-6-5-4-3 -2-1 reps for time of:
- 1arm Clean
100m sprint between each round.
- 1arm Clean
100m sprint between each round.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 19, 2015
Class:
All
Workout Name:
None
Description:
10 min Amrap
30 DU
20 Thrusters
10 Box Jumps
30 DU
20 Thrusters
10 Box Jumps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 18, 2015
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 17, 2015
Class:
All
Workout Name:
None
Description:
5 x 2 Clean 1 Jerk
3 X 3 Clean Pulls
3 x 5 Back Squats
3 X 3 Clean Pulls
3 x 5 Back Squats
Performed by 0 athletes
Podium
Male:
Female:
Tuesday, June 16, 2015
Class:
All
Workout Name:
None
Description:
10 min handstand practice
5 rounds Complete as many reps as possible in 3 minutes of: -500m row
-max rep wallball
3 min rest in between rounds
5 rounds Complete as many reps as possible in 3 minutes of: -500m row
-max rep wallball
3 min rest in between rounds
Performed by 1 athlete
Podium
Male RX:
87 reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, June 15, 2015
Class:
All
Workout Name:
None
Description:
12 minute AMRAP of a 3-6-9...ascending ladder of: Overhead squat
Bar facing burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 10, 2015
Class:
All
Workout Name:
CrossFit Total
Description:
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Shoulder Press 1RM
Deadlift 1RM
Friday, June 05, 2015
Class:
All
Workout Name:
None
Description:
Strength
Front squat: Work up to a 2 RM in no more than 8 sets total.
WOD
15 minutes: 5 rounds EMOM, perform:
-Minute 1 = 150m row
-Minute 2 = 10x handstand push up progressions (Go strict for as long as possible)
Front squat: Work up to a 2 RM in no more than 8 sets total.
WOD
15 minutes: 5 rounds EMOM, perform:
-Minute 1 = 150m row
-Minute 2 = 10x handstand push up progressions (Go strict for as long as possible)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 04, 2015
Class:
All
Workout Name:
None
Description:
Strength
5 x 5 pull ups. Strict across the board, add weight if easily at 5 strict. Challenge yourself if on band, remember STRICT!
WOD
Complete 10 rounds, each for time of:
-10x thrusters @ your Fran weight
-10x bar facing burpees
*Rest 1 minute between rounds.
5 x 5 pull ups. Strict across the board, add weight if easily at 5 strict. Challenge yourself if on band, remember STRICT!
WOD
Complete 10 rounds, each for time of:
-10x thrusters @ your Fran weight
-10x bar facing burpees
*Rest 1 minute between rounds.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
25:00
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Wednesday, June 03, 2015
Class:
All
Workout Name:
None
Description:
Barbell Club
1: Power clean + clean: 5 rounds Every 2 minutes, complete:
-1x power clean + 1x clean (75% 1 RM clean) Build up to weight before clock starts.
2: Split jerk Work up to a 1 RM. Then back it down 10kg for 2 x 2 reps.
1: Power clean + clean: 5 rounds Every 2 minutes, complete:
-1x power clean + 1x clean (75% 1 RM clean) Build up to weight before clock starts.
2: Split jerk Work up to a 1 RM. Then back it down 10kg for 2 x 2 reps.
Tuesday, June 02, 2015
Class:
All
Workout Name:
None
Description:
Strength
1 Power snatch + snatch: 5 rounds Every 90 seconds, complete:
-1x power snatch + 1x snatch
Then warm up deadlift for WOD.
WOD
Complete as many reps as possible in 12 minute of:
-40x double unders
-20x deadlift @ 1/3 of 1RM
1 Power snatch + snatch: 5 rounds Every 90 seconds, complete:
-1x power snatch + 1x snatch
Then warm up deadlift for WOD.
WOD
Complete as many reps as possible in 12 minute of:
-40x double unders
-20x deadlift @ 1/3 of 1RM
Performed by 1 athlete
Podium
Male RX:
6+0reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, June 01, 2015
Class:
All
Workout Name:
None
Description:
Strength
80M OH Carry
15 mins to establish max weight unbroken OH carry. Use dumbbells, kettle bells and plates.
WOD
5km run, 26min cut off
Every 400m, into the box and 5 over paralette burpees.
80M OH Carry
15 mins to establish max weight unbroken OH carry. Use dumbbells, kettle bells and plates.
WOD
5km run, 26min cut off
Every 400m, into the box and 5 over paralette burpees.
Performed by 1 athlete
Podium
Male RX:
4,400 m
Female RX:
Male Scaled:
Female Scaled:
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