Friday, November 30, 2012
Class:
All
Warmup:
Strength:
Advanced: 5x3 Snatch
Intermediate/Beginner: (snatch from knee + snatch from floor + overhead squat)
Advanced: 5x3 Snatch
Intermediate/Beginner: (snatch from knee + snatch from floor + overhead squat)
Workout Name:
None
Description:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (M 225/F 135)
*Between each set do 5 burpees and 21 double unders
Deadlift (M 225/F 135)
*Between each set do 5 burpees and 21 double unders
Performed by 7 athletes
Podium
Male RX:
15:35
Female RX:
16:30
Male Scaled:
12:42
Female Scaled:
18:17
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Thursday, November 29, 2012
Class:
All
Workout Name:
None
Description:
4 rounds for time of:
10 push press (M 135/F 95)
25 double unders
12 pistols
10 push press (M 135/F 95)
25 double unders
12 pistols
Performed by 11 athletes
Podium
Male RX:
5:43
Female RX:
9:01
Male Scaled:
7:28
Female Scaled:
8:42
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Wednesday, November 28, 2012
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 14 athletes
Podium
Male RX:
355 reps
Female RX:
313 reps
Male Scaled:
Female Scaled:
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Tuesday, November 27, 2012
Class:
All
Warmup:
5x3 (hang power clean hang squat clean jerk)
Workout Name:
None
Description:
As many rounds as possible in 6 minutes of:
5 clean and jerks (M 135/F 95)
15 air squats
5 clean and jerks (M 135/F 95)
15 air squats
Performed by 12 athletes
Podium
Male RX:
7+2reps
Female RX:
4+3reps
Male Scaled:
5+0reps
Female Scaled:
5+0reps
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Monday, November 26, 2012
Class:
All
Workout Name:
None
Description:
7 rounds for time of:
12 thrusters (M 75/F 45)
9 Toes to bar
200 m run with med ball (20/14)
12 thrusters (M 75/F 45)
9 Toes to bar
200 m run with med ball (20/14)
Performed by 10 athletes
Podium
Male RX:
20:12
Female RX:
20:43
Male Scaled:
24:46
Female Scaled:
28:56
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Sunday, November 25, 2012
Class:
Gymnastics
Workout Name:
None
Description:
16 toes to rings
16 diamond pushups
16 pullups
45 second handstand hold
12 toes to rings
12 diamond pushups
12 pullups
30 second handstand hold
8 toes to rings
8 diamond pushups
8 pullups
15 second handstand hold
16 diamond pushups
16 pullups
45 second handstand hold
12 toes to rings
12 diamond pushups
12 pullups
30 second handstand hold
8 toes to rings
8 diamond pushups
8 pullups
15 second handstand hold
Performed by 1 athlete
Podium
Male RX:
10:01
Female RX:
Male Scaled:
Female Scaled:
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Saturday, November 24, 2012
Class:
All
Workout Name:
None
Description:
Teams of two:
Buy in of 30 Burpees
-then-
2rds
200m Run relay
45 Thrusters (M 45/F 35lb)
200m Run relay
35 Thrusters
200m Run relay
25 Thrusters
200m Run relay
-then-
Cash out of 30 Slam Balls (M 50/F 30)
Buy in of 30 Burpees
-then-
2rds
200m Run relay
45 Thrusters (M 45/F 35lb)
200m Run relay
35 Thrusters
200m Run relay
25 Thrusters
200m Run relay
-then-
Cash out of 30 Slam Balls (M 50/F 30)
Performed by 1 athlete
Podium
Male RX:
25:00
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 21, 2012
Class:
All
Workout Name:
Thruster 1RM
Description:
Thruster 1-1-1-1-1
Class:
All
Workout Name:
Burpee Madness
Description:
Minute one: 10 Burpees
Minute two: 20 Burpees
Minute three: 5 Burpees
Minute four: 11 Burpees
Minute five: 2 Burpees
Minute six: 18 Burpees
Minute seven: 6 Burpees
Minute eight: 15 Burpees
Minute nine: 4 Burpees
Minute ten: 8 Burpees
Minute eleven: 17 Burpees
Minute twelve: 3 Burpees
Minute thirteen: 13 Burpees
Minute fourteen: 9 Burpees
Minute fifteen: 12 Burpees
Minute sixteen: 14 Burpees
Minute seventeen: 16 Burpees
Minute eighteen: 7 Burpees
Minute nineteen: 19 Burpees
Minute twenty: 1 Burpee
Minute two: 20 Burpees
Minute three: 5 Burpees
Minute four: 11 Burpees
Minute five: 2 Burpees
Minute six: 18 Burpees
Minute seven: 6 Burpees
Minute eight: 15 Burpees
Minute nine: 4 Burpees
Minute ten: 8 Burpees
Minute eleven: 17 Burpees
Minute twelve: 3 Burpees
Minute thirteen: 13 Burpees
Minute fourteen: 9 Burpees
Minute fifteen: 12 Burpees
Minute sixteen: 14 Burpees
Minute seventeen: 16 Burpees
Minute eighteen: 7 Burpees
Minute nineteen: 19 Burpees
Minute twenty: 1 Burpee
Performed by 4 athletes
Podium
Male RX:
20:00
Female RX:
2-way Tie
20:00
Male Scaled:
Female Scaled:
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Tuesday, November 20, 2012
Class:
All
Workout Name:
None
Description:
For time:
20 Pushups
400m Run
20 Squats
400m Run
20 Situps
400m Run
20 Push ups
400m Run
*Rest 1 minute after each Run*
20 Pushups
400m Run
20 Squats
400m Run
20 Situps
400m Run
20 Push ups
400m Run
*Rest 1 minute after each Run*
Cooldown:
300 single jump ropes
Performed by 10 athletes
Podium
Male RX:
10:04
Female RX:
11:21
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Bench Press 5RM
Description:
Bench Press 5-5-5-5-5
Monday, November 19, 2012
Class:
All
Warmup:
3x5 Turkish getups
Workout Name:
None
Description:
9-6-3 reps of:
Deadlift (M 185/F 125)
Squat Cleans
Deadlift (M 185/F 125)
Squat Cleans
Performed by 7 athletes
Podium
Male RX:
4:29
Female RX:
Male Scaled:
5:33
Female Scaled:
4:13
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Sunday, November 18, 2012
Class:
Gymnastics
Workout Name:
None
Description:
90 sec AMRAP
Burpee-Pullup
30 sec rest
3 min AMRAP
5 Burpee-Box Jump
5 Wall Climbs
1 min rest
6 min AMRAP After Buy-in
Buy-in: 40 air squat, 40 sit-ups, 40 push-ups
5 pass-through
5 HSPU
Burpee-Pullup
30 sec rest
3 min AMRAP
5 Burpee-Box Jump
5 Wall Climbs
1 min rest
6 min AMRAP After Buy-in
Buy-in: 40 air squat, 40 sit-ups, 40 push-ups
5 pass-through
5 HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, November 17, 2012
Class:
All
Workout Name:
None
Description:
For time:
300 m row
15 thrusters 115/85
15 burpees
300m row
10 thrusters
10 burpees
300m row
5 thrusters
5 burpees
300 m row
15 thrusters 115/85
15 burpees
300m row
10 thrusters
10 burpees
300m row
5 thrusters
5 burpees
Performed by 2 athletes
Podium
Male RX:
17:14
Female RX:
16:16
Male Scaled:
Female Scaled:
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Friday, November 16, 2012
Class:
All
Workout Name:
None
Description:
With a partner, as many rounds as possible in 20 minutes of:
15 squats
10 medicine ball situps
5 knees to elbow
*partner A works on the Triplet to obtain as many rounds as possible while B rows. Partners must switch every 750m. Post total number of rounds that the team obtains. B may pick up exactly where A left off.
15 squats
10 medicine ball situps
5 knees to elbow
*partner A works on the Triplet to obtain as many rounds as possible while B rows. Partners must switch every 750m. Post total number of rounds that the team obtains. B may pick up exactly where A left off.
Performed by 6 athletes
Podium
Male RX:
19+0reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, November 15, 2012
Class:
All
Workout Name:
Nicole
Description:
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Run 400 meters
Max rep Pull-ups
Performed by 10 athletes
Podium
Male RX:
104+0reps
Female RX:
72+0reps
Male Scaled:
Female Scaled:
63+0reps
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Wednesday, November 14, 2012
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 6 minutes of:
25 squats
25 double unders
25 squats
25 double unders
Performed by 6 athletes
Podium
Male RX:
8+0reps
Female RX:
5+10reps
Male Scaled:
5+23reps
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Shoulder Press 5-5-5-5-5
Push Press 3-3-3
Push Press 3-3-3
Tuesday, November 13, 2012
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 12 minutes of:
4 power cleans (M 135/F 95)
8 Front squats
200m Run
4 power cleans (M 135/F 95)
8 Front squats
200m Run
Performed by 12 athletes
Podium
Male RX:
7+4reps
Female RX:
4+12reps
Male Scaled:
5+12reps
Female Scaled:
5+0reps
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Class:
All
Workout Name:
Overhead Squat 1RM
Description:
Overhead Squat 1-1-1-1-1
Monday, November 12, 2012
Class:
All
Workout Name:
None
Description:
4 rounds for time of:
25 wall balls
15 press (96/65)
15 lateral jumps over plates
25 wall balls
15 press (96/65)
15 lateral jumps over plates
Performed by 8 athletes
Podium
Male RX:
9:30
Female RX:
12:04
Male Scaled:
Female Scaled:
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Sunday, November 11, 2012
Class:
All
Workout Name:
Del
Description:
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Performed by 5 athletes
Podium
Male RX:
21:53
Female RX:
Male Scaled:
27:26
Female Scaled:
34:10
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Friday, November 09, 2012
Class:
All
Warmup:
Strength: 5 sets - 1 Deadlift, 1 Hang Clean, 1 Front Squat, 1 Jerk
Workout Name:
None
Description:
For time:
10 Thrusters (115/75)
50 Dbl Unders
8 Thrusters
40 Dbl Unders
6 Thrusters
30 Dbl Unders
4 Thrusters
20 Dbl Unders
2 Thrusters
10 Dbl Unders
10 Thrusters (115/75)
50 Dbl Unders
8 Thrusters
40 Dbl Unders
6 Thrusters
30 Dbl Unders
4 Thrusters
20 Dbl Unders
2 Thrusters
10 Dbl Unders
Performed by 11 athletes
Podium
Male RX:
6:45
Female RX:
5:45
Male Scaled:
7:20
Female Scaled:
6:14
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Thursday, November 08, 2012
Class:
All
Warmup:
Skill: Handstand pushups and handstand walks
Workout Name:
None
Description:
7 min AMRAP
7 KB Swings (70/55)
21 double unders
rest 2 minutes
5 min AMRAP
10 Deadlifts (185/135)
5 handstand pushups
rest 2 minutes
3min AMRAP
400m Run
Remaining time: Back Squats (95/65)
7 KB Swings (70/55)
21 double unders
rest 2 minutes
5 min AMRAP
10 Deadlifts (185/135)
5 handstand pushups
rest 2 minutes
3min AMRAP
400m Run
Remaining time: Back Squats (95/65)
Performed by 7 athletes
Podium
Male RX:
32+0reps
Female RX:
Male Scaled:
20+17reps
Female Scaled:
25+0reps
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Wednesday, November 07, 2012
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
5 Barbell Complex (135/95)
5 Chest to Bar Pull-ups
5 Toe to Bars
1 Barbell complex = Deadlift, Hang Clean, Front Squat, Front Press, Back Squat, Press from back
5 Barbell Complex (135/95)
5 Chest to Bar Pull-ups
5 Toe to Bars
1 Barbell complex = Deadlift, Hang Clean, Front Squat, Front Press, Back Squat, Press from back
Comments:
Congratulations to Ryan Nguyen for passing the bar exam!
Performed by 9 athletes
Podium
Male RX:
9:48
Female RX:
Male Scaled:
14:31
Female Scaled:
23:00
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Tuesday, November 06, 2012
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 15 minutes of:
9 overhead squats (95/65)
12 Burpees
15 Push-ups
9 overhead squats (95/65)
12 Burpees
15 Push-ups
Performed by 12 athletes
Podium
Male RX:
6+24reps
Female RX:
5+8reps
Male Scaled:
6+0reps
Female Scaled:
6+3reps
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Class:
All
Workout Name:
Hang Squat Clean 2RM
Description:
Hang Squat Clean 2-2-2-2-2
Monday, November 05, 2012
Class:
All
Workout Name:
None
Description:
3 Rounds for time of:
200m Run
6 Squat Clean Thruster (95/65)
2 Rope Climbs
20 Wall Balls (20/14)
200m Run
6 Squat Clean Thruster (95/65)
2 Rope Climbs
20 Wall Balls (20/14)
Performed by 8 athletes
Podium
Male RX:
9:55
Female RX:
16:46
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Push Press 3RM
Description:
Push Press 3-3-3
Saturday, November 03, 2012
Class:
All
Workout Name:
Battle Buddy
Description:
7 rounds for time of:
30 Situps
300m Row
30 Pushups
30 reps 1 arm KB Swings (eye level) (M 55/F 35)
30 Situps
300m Row
30 Pushups
30 reps 1 arm KB Swings (eye level) (M 55/F 35)
Performed by 2 athletes
Podium
Male RX:
24:15
Female RX:
Male Scaled:
Female Scaled:
30:00
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Class:
Endurance
Warmup:
5 cone drill
Workout Name:
None
Description:
30 hill runs for time
Perform 5 pushups every 3 minutes
Perform 5 pushups every 3 minutes
Cooldown:
Flutter kicks, knees to chest, scissor kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, November 02, 2012
Class:
All
Workout Name:
None
Description:
30-20-10 reps of:
Row Calories
Push Press (M 115/F 75)
V-ups
Wall Balls (M 20/F 14)
Row Calories
Push Press (M 115/F 75)
V-ups
Wall Balls (M 20/F 14)
Performed by 9 athletes
Podium
Male RX:
12:04
Female RX:
19:29
Male Scaled:
16:10
Female Scaled:
19:30
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Thursday, November 01, 2012
Class:
All
Workout Name:
None
Description:
100 Presses (M 45/F 35)
50 OH lunges w/ Barbell (Both legs equals 1 rep)
50 OH lunges w/ Barbell (Both legs equals 1 rep)
Performed by 11 athletes
Podium
Male RX:
7:35
Female RX:
10:59
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Shoulder Press 5RM
Description:
Shoulder Press 5-5-5-5-5
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