Tuesday, January 31, 2012
Class:
All
Workout Name:
None
Description:
Complete in any order for time:
1600m run
50 toes to bar
50 chin ups, palms facing in
150 medicine ball situps
1600m run
50 toes to bar
50 chin ups, palms facing in
150 medicine ball situps
Performed by 5 athletes
Podium
Male RX:
Female RX:
Male Scaled:
27:37
Female Scaled:
20:00
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Monday, January 30, 2012
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
20 KB Swings 55/35lb
40 Squats
200m Run
20 KB Swings 55/35lb
40 Squats
200m Run
Performed by 8 athletes
Podium
Male RX:
14:57
Female RX:
17:18
Male Scaled:
Female Scaled:
17:45
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Friday, January 27, 2012
Class:
All
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (1 pood for women)
12 Pull-ups
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (1 pood for women)
12 Pull-ups
Performed by 5 athletes
Podium
Male RX:
11:39
Female RX:
13:47
Male Scaled:
Female Scaled:
13:44
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Class:
All
Workout Name:
Shoulder Press 5RM
Description:
Shoulder Press 5-5-5
Performed by 0 athletes
Podium
Male:
Female:
Thursday, January 26, 2012
Class:
All
Workout Name:
None
Description:
10-8-6-4-2 reps of:
Power Clean, 135m/95f
Toes to bar
Ring Pushups
Power Clean, 135m/95f
Toes to bar
Ring Pushups
Performed by 11 athletes
Podium
Male RX:
5:11
Female RX:
6:42
Male Scaled:
8:40
Female Scaled:
6:28
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Class:
All
Workout Name:
Power Clean 1RM
Description:
Power Clean 1-1-1
Wednesday, January 25, 2012
Class:
All
Workout Name:
None
Description:
For time:
100 Double Unders
80 situps
60 box jumps 24/20
40 burpees
20 Shoulder to Overhead 115/85
100 Double Unders
80 situps
60 box jumps 24/20
40 burpees
20 Shoulder to Overhead 115/85
Performed by 11 athletes
Podium
Male RX:
13:02
Female RX:
16:22
Male Scaled:
15:42
Female Scaled:
14:06
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Tuesday, January 24, 2012
Class:
All
Workout Name:
None
Description:
Three rounds for time of:
Run 400 meters
75m/45f pound Squat snatch, 15 reps
9 Handstand push-ups
Run 400 meters
75m/45f pound Squat snatch, 15 reps
9 Handstand push-ups
Performed by 4 athletes
Podium
Male RX:
Female RX:
13:30
Male Scaled:
Female Scaled:
15:33
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Monday, January 23, 2012
Class:
All
Workout Name:
None
Description:
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Ring Dips
95m/65f pound Overhead squat, 15 reps
5 Pull-ups
10 Ring Dips
95m/65f pound Overhead squat, 15 reps
Performed by 11 athletes
Podium
Male RX:
9+5reps
Female RX:
3+12reps
Male Scaled:
9+0reps
Female Scaled:
5+10reps
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Friday, January 20, 2012
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
21 Thrusters, 75m/45f
21 double-unders
21 Thrusters, 75m/45f
21 double-unders
Performed by 5 athletes
Podium
Male RX:
10:40
Female RX:
12:21
Male Scaled:
Female Scaled:
18:58
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Thursday, January 19, 2012
Class:
All
Workout Name:
None
Description:
200m run
then
15-12-9-6-3 reps of:
Ring rows
Front Squat (95m/65f)
Bar-facing burpees
then
200m run
then
15-12-9-6-3 reps of:
Ring rows
Front Squat (95m/65f)
Bar-facing burpees
then
200m run
Performed by 9 athletes
Podium
Male RX:
11:38
Female RX:
16:30
Male Scaled:
9:37
Female Scaled:
17:00
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Class:
All
Workout Name:
None
Description:
Snatch Balance 1-1-1
Hang Squat Snatch 1-1-1
Hang Squat Snatch 1-1-1
Wednesday, January 18, 2012
Class:
All
Workout Name:
None
Description:
Complete 5 rounds for time of:
Deadlifts x 7 reps (225m/155f) Firebreather: 275/185
30 Air Squats
7 Handstand Push Ups
Deadlifts x 7 reps (225m/155f) Firebreather: 275/185
30 Air Squats
7 Handstand Push Ups
Performed by 12 athletes
Podium
Male RX:
9:47
Female RX:
Male Scaled:
8:22
Female Scaled:
2-way Tie
9:50
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Tuesday, January 17, 2012
Class:
All
Workout Name:
Christine
Description:
3 rounds for time of:
500m row (option to run 400m)
12 Bodyweight Deadlifts
21 Box Jumps
500m row (option to run 400m)
12 Bodyweight Deadlifts
21 Box Jumps
Performed by 4 athletes
Podium
Male RX:
10:04
Female RX:
Male Scaled:
Female Scaled:
12:47
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Monday, January 16, 2012
Class:
All
Workout Name:
None
Description:
3 Rounds for time of:
30 kettlebell swings (55m/36f)
25 Wall Balls (20m/14f)
20 pullups
30 kettlebell swings (55m/36f)
25 Wall Balls (20m/14f)
20 pullups
Performed by 8 athletes
Podium
Male RX:
Female RX:
16:18
Male Scaled:
11:46
Female Scaled:
20:35
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Friday, January 13, 2012
Class:
All
Workout Name:
None
Description:
3 Rounds for time of:
15 halos w/kb 55/35lb
15 swings
15 goblet squats
200 m run w/o kb
15 halos w/kb 55/35lb
15 swings
15 goblet squats
200 m run w/o kb
Performed by 6 athletes
Podium
Male RX:
8:38
Female RX:
9:39
Male Scaled:
9:48
Female Scaled:
8:57
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Thursday, January 12, 2012
Class:
All
Workout Name:
None
Description:
21-15-9 reps for time of:
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball
Performed by 7 athletes
Podium
Male RX:
7:31
Female RX:
Male Scaled:
Female Scaled:
10:14
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Class:
All
Workout Name:
None
Description:
Push Jerk 5-5-5-5-5
Wednesday, January 11, 2012
Class:
All
Workout Name:
None
Description:
15, 12, 9 reps of:
Thrusters 135m/95f
Hand Release Clapping Pushups
Thrusters 135m/95f
Hand Release Clapping Pushups
Performed by 9 athletes
Podium
Male RX:
4:56
Female RX:
Male Scaled:
9:36
Female Scaled:
8:58
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Tuesday, January 10, 2012
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
200m run
6 ground to overhead 135m/95f
200m run
6 ground to overhead 135m/95f
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
10:09
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Monday, January 09, 2012
Class:
All
Workout Name:
None
Description:
8 rounds of Tabata (20 seconds on, 10 seconds off x 8) for each of the following seven movements with one minute of rest between exercises
K2E
Kb swing 55/35
Row calorie
Medball situps
Squats
Man maker 25/15lb
Box jumps 24/20
Add lowest number of reps for each movement. Score is total reps on all 7 exercises
K2E
Kb swing 55/35
Row calorie
Medball situps
Squats
Man maker 25/15lb
Box jumps 24/20
Add lowest number of reps for each movement. Score is total reps on all 7 exercises
Performed by 12 athletes
Podium
Male RX:
55+0reps
Female RX:
54 reps
Male Scaled:
34 reps
Female Scaled:
55 reps
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Friday, January 06, 2012
Class:
All
Workout Name:
None
Description:
8 Rounds for time of:
200m Run
3 Handstand Pushups
6 Toes to bar
200m Run
3 Handstand Pushups
6 Toes to bar
Performed by 4 athletes
Podium
Male RX:
15:31
Female RX:
2-way Tie
15:23
Male Scaled:
:
Female Scaled:
14:26
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Thursday, January 05, 2012
Class:
All
Workout Name:
Front Squat 5RM
Description:
Front Squat 5-5-5-5-5
Class:
All
Workout Name:
None
Description:
50-40-30-20-10 reps of:
Situps
Pushups
Situps
Pushups
Performed by 10 athletes
Podium
Male RX:
12:42
Female RX:
12:31
Male Scaled:
Female Scaled:
17:13
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Wednesday, January 04, 2012
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 12 minutes of:
1 Power Clean 185m/125f
1 Muscle-up
2 Power Cleans
2 Muscle-ups
3/3, etc
1 Power Clean 185m/125f
1 Muscle-up
2 Power Cleans
2 Muscle-ups
3/3, etc
Performed by 12 athletes
Podium
Male RX:
7+4reps
Female RX:
Male Scaled:
7+0reps
Female Scaled:
2-way Tie
7+0reps
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Tuesday, January 03, 2012
Class:
All
Workout Name:
None
Description:
20min AMRAP
50 Dbl unders
Max reps Pullups(without coming off Bar)
6 Burpees
*Score is total # of pullups
50 Dbl unders
Max reps Pullups(without coming off Bar)
6 Burpees
*Score is total # of pullups
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
65 reps
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Monday, January 02, 2012
Class:
All
Workout Name:
Filthy Fifty
Description:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35m/25f
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45m/35f
50 Situps
50 Wall ball shots, 20m/14f
50 Burpees
50 Double unders
30 minute cutoff
50 Jumping pull-ups
50 Kettlebell swings, 35m/25f
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45m/35f
50 Situps
50 Wall ball shots, 20m/14f
50 Burpees
50 Double unders
30 minute cutoff
Performed by 3 athletes
Podium
Male RX:
19:33
Female RX:
Male Scaled:
Female Scaled:
28:05
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