Saturday, May 18, 2013
Class:
Endurance
Warmup:
400 easy, 400 backward on toes, 400 sprint, 400 easy
Workout Name:
1 mile w/burpees EMOM
Description:
1 mile run w/10 burpees EMOM for entire mile (first set of burpees starts at 1:00)
Cooldown:
Relays
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Friday, May 03, 2013
Class:
All
Workout Name:
None
Description:
10 Deadlift 135/95
10 Power Clean
10 Front Squat
10 Push Press
10 Overhead Squat
10 Power Snatch
10 Push Press
10 Front Squat
10 Power Clean
10 Deadlift
* Separate each movement with 7 Pullups (note: there should only be 9 sets of Pullups)
* Start and end with deadlifts
* coaches were capped at 14 minutes, cap about 22 minutes
10 Power Clean
10 Front Squat
10 Push Press
10 Overhead Squat
10 Power Snatch
10 Push Press
10 Front Squat
10 Power Clean
10 Deadlift
* Separate each movement with 7 Pullups (note: there should only be 9 sets of Pullups)
* Start and end with deadlifts
* coaches were capped at 14 minutes, cap about 22 minutes
Performed by 3 athletes
Podium
Male RX:
16:11
Female RX:
Male Scaled:
Female Scaled:
19:38
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Thursday, May 02, 2013
Class:
All
Workout Name:
None
Description:
Skill: 500m Row For time
Performed by 7 athletes
Podium
Male RX:
2-way Tie
1:32
Female RX:
1:46
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Wod:
With a 17 minute cap:
4 RFT
12 knees to elbow
12 hspu
24 jumping squats
400m run
With a 17 minute cap:
4 RFT
12 knees to elbow
12 hspu
24 jumping squats
400m run
Performed by 6 athletes
Podium
Male RX:
15:10
Female RX:
Male Scaled:
14:49
Female Scaled:
15:43
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Wednesday, May 01, 2013
Class:
All
Workout Name:
None
Description:
STRENGH: Find 1RM clean and jerk in 10 mins.
then ....
3 clean and jerk every min on the min for 7 mins, 75% of 1 rep max
*clean may be anyway and jerk may be any way
then...
then ....
3 clean and jerk every min on the min for 7 mins, 75% of 1 rep max
*clean may be anyway and jerk may be any way
then...
Class:
All
Workout Name:
None
Description:
60 wall balls for time.
*3 burpee penalty at the top of each min, starting at min 1
(allow about 10minutes for this)
*3 burpee penalty at the top of each min, starting at min 1
(allow about 10minutes for this)
Performed by 2 athletes
Podium
Male RX:
4:33
Female RX:
8:00
Male Scaled:
Female Scaled:
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Tuesday, April 30, 2013
Class:
All
Workout Name:
None
Description:
For time: (Partner WOD)
100 overhead squat, 95/65#
100 push press,95/65#
100 bent over row, 95/65#
200 double unders
*Partner A rows while B works on the chipper. Switch every 500m. A picks up where B left off on the chipper.
100 overhead squat, 95/65#
100 push press,95/65#
100 bent over row, 95/65#
200 double unders
*Partner A rows while B works on the chipper. Switch every 500m. A picks up where B left off on the chipper.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 29, 2013
Class:
All
Workout Name:
None
Description:
Wod:
In 30 minutes Complete:
25 rounds
10 Dbl unders (scale to 25 singles + 5 Jump Tucks)
4 Burpees
1 Squat Clean 155/105lb
(FireBreather 185/125)
In 30 minutes Complete:
25 rounds
10 Dbl unders (scale to 25 singles + 5 Jump Tucks)
4 Burpees
1 Squat Clean 155/105lb
(FireBreather 185/125)
Performed by 6 athletes
Podium
Male RX:
24:29
Female RX:
24:15
Male Scaled:
Female Scaled:
2-way Tie
30:00
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Friday, April 26, 2013
Class:
All
Workout Name:
None
Description:
3 rounds of:
front squat, 75/55#
push press, 75/55#
box jump/step up, games stand, 24/20"
med ball sit up, 20/14#
*Score like FGB. Perform as many reps as possible at each station for 1 min. Work for 4 consecutive minutes and then rest for 1 min. Repeat 3 times. Add up total reps.
front squat, 75/55#
push press, 75/55#
box jump/step up, games stand, 24/20"
med ball sit up, 20/14#
*Score like FGB. Perform as many reps as possible at each station for 1 min. Work for 4 consecutive minutes and then rest for 1 min. Repeat 3 times. Add up total reps.
Performed by 3 athletes
Podium
Male RX:
306 reps
Female RX:
Male Scaled:
Female Scaled:
156 reps
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Thursday, April 25, 2013
Class:
All
Workout Name:
None
Description:
5X5 Power Clean
(use hook grip and is touch and go, no dropping) go for heavy 5 consecutive reps.
RIGHT After each set, Max effort T2B
*Rest 2 minutes after each set
*Post both heaviest weight completed & # of T2B
*This is not for time but should take about 20 minutes.
(use hook grip and is touch and go, no dropping) go for heavy 5 consecutive reps.
RIGHT After each set, Max effort T2B
*Rest 2 minutes after each set
*Post both heaviest weight completed & # of T2B
*This is not for time but should take about 20 minutes.
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