Saturday, March 16, 2013
Class:
All
Warmup:
None!
Workout Name:
Sally's torture chamber
Description:
1.1 mile partner farmer's carry, 55 lb kb, overhead carry, 45 lb plate, alternating
4 round slosh pipe carry alternating
While partner carries
AMRAP
Power clean, 135 lb
Pull-ups
Push-ups
Ab mat sit-ups
1 mile run, 20 lb weighted vest
4 round slosh pipe carry alternating
While partner carries
AMRAP
Power clean, 135 lb
Pull-ups
Push-ups
Ab mat sit-ups
1 mile run, 20 lb weighted vest
Performed by 1 athlete
Podium
Male RX:
53:00
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 13, 2013
Class:
All
Workout Name:
CrossFit Games Open 13.2
Description:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Performed by 1 athlete
Podium
Male RX:
8+15reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 06, 2013
Class:
All
Workout Name:
CrossFit Games Open 13.1
Description:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Performed by 1 athlete
Podium
Male RX:
130 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 05, 2013
Class:
Downtown YMCA
Warmup:
500 m row
Stretching
Push-up practice
Stretching
Push-up practice
Workout Name:
Sonia Elyssa WOD
Description:
4 RFT:
Run 2 laps, lap = 1/10 mi
15 KBS
10 sit-ups
5 front squats w kettlebell
Run 2 laps, lap = 1/10 mi
15 KBS
10 sit-ups
5 front squats w kettlebell
Performed by 1 athlete
Podium
Male RX:
Female RX:
13:27
Male Scaled:
Female Scaled:
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