Sunday, June 23, 2013
Class:
All
Warmup:
On your own
Workout Name:
Sally's Torture Chamber 2
Description:
Teams of 3, Guys vs Girls
Run driveway to Plate G2O station
Plate G2O, 120 reps (45/25)
Lunges to Renegade Rows station
Renegade Rows, 120 reps (25/20)
Bear Crawl to Burpees station
Burpees, 120 reps
Row 3000 m
1 person working at a time, partition the reps how you see fit, don't begin an exercise until all team members present at station.
Run driveway to Plate G2O station
Plate G2O, 120 reps (45/25)
Lunges to Renegade Rows station
Renegade Rows, 120 reps (25/20)
Bear Crawl to Burpees station
Burpees, 120 reps
Row 3000 m
1 person working at a time, partition the reps how you see fit, don't begin an exercise until all team members present at station.
Cooldown:
True paleo: cook grassfed beef over a fire.
Comments:
Regarding the row, Sally hates David. Punched him in the face.
Performed by 1 athlete
Podium
Male RX:
22:00
Female RX:
Male Scaled:
Female Scaled:
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Saturday, June 22, 2013
Class:
All
Workout Name:
Nashville craziness
Description:
21-15-9
front squat/goblet squat (95/65)
AMSU (double reps)
KBS (1.5/1 pood)
At the end
1 set ME MU
1 set ME HSPU
front squat/goblet squat (95/65)
AMSU (double reps)
KBS (1.5/1 pood)
At the end
1 set ME MU
1 set ME HSPU
Performed by 1 athlete
Podium
Male RX:
5:47
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, June 19, 2013
Class:
All
Workout Name:
Josh&David 6/19/13
Description:
6 RFT
6 Hang Snatch, 100 lb
9 Box Jumps, 30 in
12 Burpees
6 Hang Snatch, 100 lb
9 Box Jumps, 30 in
12 Burpees
Performed by 1 athlete
Podium
Male RX:
16:46
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, June 18, 2013
Class:
All
Workout Name:
Half of CrossFit.com 111015
Description:
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Becomes
5 RFT
135 lb clean for 4
7 KBS, 2 pood
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Becomes
5 RFT
135 lb clean for 4
7 KBS, 2 pood
Performed by 1 athlete
Podium
Male RX:
7:51
Female RX:
Male Scaled:
Female Scaled:
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