Thursday, February 28, 2013
Class:
All
Warmup:
The specific warm-up for this workout will be somewhere between 3-5 sets of 5-2 reps. Build up in weight each set so that your final set, your work set, is fairly significant to you.
Workout Name:
Dead-lift 1x5
Description:
Dead-lift 1x5
This should be heavy enough that you struggle but not so heavy that you immediately lose a flat back on the first rep or so.
This should be heavy enough that you struggle but not so heavy that you immediately lose a flat back on the first rep or so.
Enter Your Results
Wednesday, February 27, 2013
Class:
All
Workout Name:
Row, Box Jumps, DB Push Press, Walking Lunges WOD
Description:
Four rounds for max reps of:
Row for Calories, 1 minute
20 inch Box Jumps, 1 minute
40#/25# DB Push Press, 1 minute
Walking Lunges, 1 minute
Rest 1 minute.
Row for Calories, 1 minute
20 inch Box Jumps, 1 minute
40#/25# DB Push Press, 1 minute
Walking Lunges, 1 minute
Rest 1 minute.
Performed by 13 athletes
Podium
Male RX:
384 reps
Female RX:
378 reps
Male Scaled:
329 reps
Female Scaled:
264 reps
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Tuesday, February 26, 2013
Class:
All
Workout Name:
Front Squat - Rope Climb - Double Under WOD
Description:
Three rounds for time of:
15 Front Squats, 155#/105#
3 Rope Climbs
15 Double Unders
Scale the weight as needed. For those that cannot rope climb just yet, substitute inverted pull ups. Double Under attempts will count as a scale for double unders.
15 Front Squats, 155#/105#
3 Rope Climbs
15 Double Unders
Scale the weight as needed. For those that cannot rope climb just yet, substitute inverted pull ups. Double Under attempts will count as a scale for double unders.
Performed by 9 athletes
Podium
Male RX:
Female RX:
Male Scaled:
10:34
Female Scaled:
6:48
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Monday, February 25, 2013
Class:
All
Workout Name:
Snatch Technique / Heavy DB Snatch - Ring Dip WOD
Description:
The first part of class will be spent working progressions for the snatch and allowing athletes to practice the snatch.
Each class will finish with:
Five rounds for time of:
6 Alternating DB Snatch, 100#/70#
12 Ring Dips
Scaled loads for the snatch are:
Men - 90#/80#/70#/60#
Ladies - 65#/55#/45#/35#
Scale ring dips to:
Straight bar dips
Feet elevated push ups
Push ups
Each class will finish with:
Five rounds for time of:
6 Alternating DB Snatch, 100#/70#
12 Ring Dips
Scaled loads for the snatch are:
Men - 90#/80#/70#/60#
Ladies - 65#/55#/45#/35#
Scale ring dips to:
Straight bar dips
Feet elevated push ups
Push ups
Performed by 12 athletes
Podium
Male RX:
13:06
Female RX:
Male Scaled:
8:07
Female Scaled:
6:38
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Saturday, February 23, 2013
Class:
All
Workout Name:
Surprise Team Workout - Wheelbarrow
Description:
In teams of 4, complete the following for time of:
Partner Wheelbarrow (Triton), 32 trips
250 Wall Balls, 20#/14#
200 DB Snatch, 50#/35#
150 Hand Release Push ups
Complete in any order, go back and forth. All team members must make 8 trips with wheelbarrow as well as be carried 8 trips.
Wall balls may be scaled but the DB snatch weights may not.
Partner Wheelbarrow (Triton), 32 trips
250 Wall Balls, 20#/14#
200 DB Snatch, 50#/35#
150 Hand Release Push ups
Complete in any order, go back and forth. All team members must make 8 trips with wheelbarrow as well as be carried 8 trips.
Wall balls may be scaled but the DB snatch weights may not.
Performed by 4 athletes
Podium
Male RX:
2-way Tie
25:04
Female RX:
Male Scaled:
Female Scaled:
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Friday, February 22, 2013
Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
95 pound Thruster
Pull-ups
Performed by 8 athletes
Podium
Male RX:
5:55
Female RX:
6:038
Male Scaled:
7:14
Female Scaled:
6:41
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Thursday, February 21, 2013
Class:
All
Workout Name:
Low bar back squat and burpees
Description:
Low bar back squat - 3x5 reps (sets across)
Four rounds for max reps:
Your choice: 40, 30 or 20 seconds of Burpees
Rest 90 seconds, 60 seconds 30 seconds, respectively
Four rounds for max reps:
Your choice: 40, 30 or 20 seconds of Burpees
Rest 90 seconds, 60 seconds 30 seconds, respectively
Performed by 7 athletes
Podium
Male RX:
2-way Tie
59 reps
Female RX:
64 reps
Male Scaled:
Female Scaled:
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Wednesday, February 20, 2013
Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Double-unders
Sit-ups
Performed by 10 athletes
Podium
Male RX:
8:57
Female RX:
7:11
Male Scaled:
9:01
Female Scaled:
8:40
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Tuesday, February 19, 2013
Class:
All
Workout Name:
None
Description:
Three rounds for time of:
Row 500 m
21 kettlebell swings 1.5/1 poods
12 box jumps, 30/24 inch box
Row 500 m
21 kettlebell swings 1.5/1 poods
12 box jumps, 30/24 inch box
Performed by 7 athletes
Podium
Male RX:
12:54
Female RX:
11:06
Male Scaled:
12:19
Female Scaled:
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Monday, February 18, 2013
Class:
All
Workout Name:
Diane
Description:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
225 pound Deadlift
Handstand push-ups
Performed by 8 athletes
Podium
Male RX:
Female RX:
10:00
Male Scaled:
7:42
Female Scaled:
6:10
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Saturday, February 16, 2013
Class:
All
Workout Name:
Air squat/shuttle ladder
Description:
With continuously running clock, complete one air squat and one 20 meter shuttle run the first minute. Two air squats and one 20 meter shuttle run in the second minute, three air squats and one 20 meter shuttle run in the third minute, four air squats and one 20 meter shuttle run in the fourth minute and so on until you can no longer complete the required amount of reps in a minute.
Performed by 5 athletes
Podium
Male RX:
35 reps
Female RX:
32 reps
Male Scaled:
Female Scaled:
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Friday, February 15, 2013
Class:
All
Workout Name:
None
Description:
Four rounds for time:
21 Wall Balls, 20#/14#
21 Toes to Bar
21 Wall Balls, 20#/14#
21 Toes to Bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, February 14, 2013
Class:
All
Workout Name:
None
Description:
Overhead Squats 3x5 (sets across)
Complete 3 sets of 5 reps where weight remains for all sets
Finish with
For time:
Row 1000 meters
Complete 3 sets of 5 reps where weight remains for all sets
Finish with
For time:
Row 1000 meters
Performed by 3 athletes
Podium
Male RX:
3:30
Female RX:
5:05
Male Scaled:
Female Scaled:
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Wednesday, February 13, 2013
Class:
All
Workout Name:
None
Description:
Team Workout
In teams of 3, complete the following for time:
Run loop as a team
100 Plates Overhead Walking Lunges, Blue/Green plates
Run loop as a team
100 Burpees
Run loop as a team
150 Ab Mat Sit Ups
In teams of 3, complete the following for time:
Run loop as a team
100 Plates Overhead Walking Lunges, Blue/Green plates
Run loop as a team
100 Burpees
Run loop as a team
150 Ab Mat Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, February 12, 2013
Class:
All
Workout Name:
None
Description:
On a three minute clock complete 5 sets of 2 power cleans, increasing in weight each set.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, February 11, 2013
Class:
All
Workout Name:
None
Description:
Five rounds for time of:
30 Double Unders
20 Box Jump Overs (24/20 inch box)
10 Thrusters (155#/105#)
30 Double Unders
20 Box Jump Overs (24/20 inch box)
10 Thrusters (155#/105#)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 06, 2013
Class:
All
Workout Name:
None
Description:
After a thorough warm-up, work up to a weight that you can complete for three sets of 5 reps. These will be completed on a 3 minute clock. These will be performed out of a rack.
If you are successful using the same weight for all three sets, record that weight and add 5 pounds the next time you see this workout. If unsuccessful, also record but stay at the same weight, next time.
If you are successful using the same weight for all three sets, record that weight and add 5 pounds the next time you see this workout. If unsuccessful, also record but stay at the same weight, next time.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, February 05, 2013
Class:
All
Workout Name:
None
Description:
Five rounds for time of:
9 Front Squats, 135#/95#
15 Pull ups
21 Anchored Ab Mat Sit ups
9 Front Squats, 135#/95#
15 Pull ups
21 Anchored Ab Mat Sit ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, February 04, 2013
Class:
All
Workout Name:
None
Description:
Four rounds, each for max rep burpees:
Row 300 meters
10 Dead-lifts, 155#/105#
Max Reps Burpees (over bar)
Three minutes to complete a round, three minutes rest between rounds.
Row 300 meters
10 Dead-lifts, 155#/105#
Max Reps Burpees (over bar)
Three minutes to complete a round, three minutes rest between rounds.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, February 02, 2013
Class:
All
Workout Name:
Mike
Description:
For time:
10 Hang Squat Cleans, 185#/125#
15 Burpees
20 Walking Lunges, 60#/45#
30 Pull ups
60 Box Jumps, 20 inch box
100 Double Unders
60 Box Jumps, 20 inch box
30 Pull ups
20 Walking Lunges, 60#/45#
15 Burpees
10 Hang Squat Cleans, 185#/125#
10 Hang Squat Cleans, 185#/125#
15 Burpees
20 Walking Lunges, 60#/45#
30 Pull ups
60 Box Jumps, 20 inch box
100 Double Unders
60 Box Jumps, 20 inch box
30 Pull ups
20 Walking Lunges, 60#/45#
15 Burpees
10 Hang Squat Cleans, 185#/125#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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