Friday, December 30, 2011
Class:
All
Workout Name:
Battle Buddy
Description:
50 Sandbag Ground to Shoulder
4 - 200m Sand bag Carries (alternate)
40 Front Squats
6 Zercher Carries to end of concrete driveway and back
30 Push Press Shoulder to Shoulder
8 Weighted Lunges Each (2 steps = 1rep)
4 - 200m Sand bag Carries (alternate)
40 Front Squats
6 Zercher Carries to end of concrete driveway and back
30 Push Press Shoulder to Shoulder
8 Weighted Lunges Each (2 steps = 1rep)
Performed by 2 athletes
Podium
Male RX:
25:04
Female RX:
Male Scaled:
Female Scaled:
24:13
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Thursday, December 29, 2011
Class:
All
Workout Name:
Coach Theo Birthday WOD
Description:
As many rounds as possible in 30 minutes of:
With a partner,
Partner carry, 50 feet
15 foot rope climb, 2 ascents
Wall Ball, 20#/14#, 29 reps
75 double unders
With a partner,
Partner carry, 50 feet
15 foot rope climb, 2 ascents
Wall Ball, 20#/14#, 29 reps
75 double unders
Performed by 5 athletes
Podium
Male RX:
7+3reps
Female RX:
Male Scaled:
Female Scaled:
7+13reps
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Wednesday, December 28, 2011
Class:
All
Workout Name:
None
Description:
50 wall climbs
50 kb swings 70/55lb
50 goblet squats 70/55lb
50 Heavy wall balls 50/40/30/20lbs
50 kb swings 70/55lb
50 goblet squats 70/55lb
50 Heavy wall balls 50/40/30/20lbs
Comments:
25 minute cutoff
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
21:49
Female Scaled:
17:12
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Tuesday, December 27, 2011
Class:
All
Workout Name:
None
Description:
5 3-minute rounds of:
Row 500m then max Thrusters 155/105lb
Rest 3-minutes between rounds
Score if number of Thrusters completed
Row 500m then max Thrusters 155/105lb
Rest 3-minutes between rounds
Score if number of Thrusters completed
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
16 reps
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Monday, December 26, 2011
Class:
All
Workout Name:
None
Description:
As many reps as possible in 20 minutes of:
Run 1600 meters
Then 100 burpees, 100 squats, 100 situps in any order
Enter number of reps completed out of 300
Run 1600 meters
Then 100 burpees, 100 squats, 100 situps in any order
Enter number of reps completed out of 300
Performed by 2 athletes
Podium
Male RX:
219 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, December 22, 2011
Class:
All
Workout Name:
None
Description:
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20")
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
30 MIN CUTOFF
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20")
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
30 MIN CUTOFF
Performed by 4 athletes
Podium
Male RX:
23:27
Female RX:
Male Scaled:
Female Scaled:
30:00
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Wednesday, December 21, 2011
Class:
All
Workout Name:
None
Description:
5 rounds for maximum weight of:
8 Power Cleans
6 Front Squats
4 Push Jerks
Rest as needed between rounds.
Post weights for each round
8 Power Cleans
6 Front Squats
4 Push Jerks
Rest as needed between rounds.
Post weights for each round
Tuesday, December 20, 2011
Class:
All
Workout Name:
None
Description:
21-15-9 reps of:
Row (calories)
Slam Balls
KTE's
Jumping Lunges
Row (calories)
Slam Balls
KTE's
Jumping Lunges
Performed by 6 athletes
Podium
Male RX:
11:19
Female RX:
9:38
Male Scaled:
13:52
Female Scaled:
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Monday, December 19, 2011
Class:
All
Workout Name:
None
Description:
"Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)
Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.
Rest 3:00min
Row 500m x 3
Rest 2:00 between each
*Score is total time minus 10 minutes rest
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)
Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.
Rest 3:00min
Row 500m x 3
Rest 2:00 between each
*Score is total time minus 10 minutes rest
Performed by 5 athletes
Podium
Male RX:
12:30
Female RX:
17:48
Male Scaled:
14:42
Female Scaled:
17:27
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Friday, December 16, 2011
Class:
All
Workout Name:
None
Description:
7 minute AMRAP:
HSPU
KB Swing 70/55lb
do 1 rep of each, then 2 reps of each, then 3...until time
HSPU
KB Swing 70/55lb
do 1 rep of each, then 2 reps of each, then 3...until time
Performed by 6 athletes
Podium
Male RX:
8+0reps
Female RX:
7+10reps
Male Scaled:
8+4reps
Female Scaled:
9+18reps
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Thursday, December 15, 2011
Class:
All
Workout Name:
None
Description:
21-18-15-12-9-6-3 reps of
Hand Release Push Ups
Wall balls 20lb/14lb
10 min. cutoff
Hand Release Push Ups
Wall balls 20lb/14lb
10 min. cutoff
Performed by 7 athletes
Podium
Male RX:
6:47
Female RX:
7:40
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Shoulder Press 5-5-5-5-5
Wednesday, December 14, 2011
Class:
All
Workout Name:
None
Description:
10 rounds for time of:
8 Overhead walking Lunge 45/25lb (2 steps = 1 Rep)
7 Toes-to-bar
1 Muscle Up / Scale (2 Pullups 2 Ring Dips)
15 minute cutoff
8 Overhead walking Lunge 45/25lb (2 steps = 1 Rep)
7 Toes-to-bar
1 Muscle Up / Scale (2 Pullups 2 Ring Dips)
15 minute cutoff
Performed by 9 athletes
Podium
Male RX:
15:00
Female RX:
Male Scaled:
3-way Tie
:
Female Scaled:
0:00
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Tuesday, December 13, 2011
Class:
All
Workout Name:
Nancy
Description:
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
400 meter run
95/65 pound Overhead squat, 15 reps
Performed by 7 athletes
Podium
Male RX:
15:30
Female RX:
14:20
Male Scaled:
25:00
Female Scaled:
15:01
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Monday, December 12, 2011
Class:
All
Workout Name:
None
Description:
20min AMRAP
10-20-30-40.......
Double Unders
Box Jump 24"/20"
1 Squat Snatch 135/95lb (1 attempt only)
*Score is number of Snatches completed
(in 20 min do 10 dbl unders, 10 bj, 1 snatch...then 20 dbl unders, 20 bj, 1 snatch. Keep going in this fashion. Only 1 attempt at the snatch is allowed. If they miss, they go on to next round of dbl unders and bj)
10-20-30-40.......
Double Unders
Box Jump 24"/20"
1 Squat Snatch 135/95lb (1 attempt only)
*Score is number of Snatches completed
(in 20 min do 10 dbl unders, 10 bj, 1 snatch...then 20 dbl unders, 20 bj, 1 snatch. Keep going in this fashion. Only 1 attempt at the snatch is allowed. If they miss, they go on to next round of dbl unders and bj)
Performed by 14 athletes
Podium
Male RX:
5+97reps
Female RX:
2 reps
Male Scaled:
5+63reps
Female Scaled:
4+39reps
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Friday, December 09, 2011
Class:
All
Workout Name:
None
Description:
For time
1 Squat clean 155/115lb
1 rd of "Cindy"
2 Squat clean
1 rd of Cindy
3 Squat Clean
1 rd of Cindy
.......
10 Squat clean
1 rd of Cindy
Cutoff is end of class. thorough warmup and then hit it
Cindy is
5 pullups
10 pushups
15 squats
1 Squat clean 155/115lb
1 rd of "Cindy"
2 Squat clean
1 rd of Cindy
3 Squat Clean
1 rd of Cindy
.......
10 Squat clean
1 rd of Cindy
Cutoff is end of class. thorough warmup and then hit it
Cindy is
5 pullups
10 pushups
15 squats
Performed by 5 athletes
Podium
Male RX:
24:24
Female RX:
Male Scaled:
3-way Tie
25:00
Female Scaled:
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Thursday, December 08, 2011
Class:
All
Workout Name:
None
Description:
Front Squat 5-5-5-5-5
Class:
All
Workout Name:
None
Description:
On the minute for 12 mins
3 Power Cleans to overhead 155/105lb Firebreathers: 185/125lb
5 Burpees for missed/failed rep done at the end
*score is # of reps completed (max 36)
3 Power Cleans to overhead 155/105lb Firebreathers: 185/125lb
5 Burpees for missed/failed rep done at the end
*score is # of reps completed (max 36)
Performed by 6 athletes
Podium
Male RX:
32 reps
Female RX:
36 reps
Male Scaled:
35 reps
Female Scaled:
2-way Tie
36 reps
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Wednesday, December 07, 2011
Class:
All
Workout Name:
None
Description:
2 Rounds for time of:
10 Burpees
20 Clapping Pushups
30 KTE's
40 Hollowrocks to Supermans
50 Slam Ball 20/14
25min Cutoff
10 Burpees
20 Clapping Pushups
30 KTE's
40 Hollowrocks to Supermans
50 Slam Ball 20/14
25min Cutoff
Performed by 10 athletes
Podium
Male RX:
16:40
Female RX:
18:49
Male Scaled:
18:00
Female Scaled:
16:13
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Tuesday, December 06, 2011
Class:
All
Workout Name:
None
Description:
3RFT
10 Pass Thru's
15 KB Swings R/L 35/25lb
20 Walking Lunges
400m Run
10 Pass Thru's
15 KB Swings R/L 35/25lb
20 Walking Lunges
400m Run
Performed by 5 athletes
Podium
Male RX:
11:59
Female RX:
13:04
Male Scaled:
Female Scaled:
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Monday, December 05, 2011
Class:
Gymnastics
Workout Name:
H-town Hold'em
Description:
5 Muscle-ups then
3 RFT
20 Push-up Pass-thrus
20 Sit-ups
20 Lunges (45/25lbs)
then
5 muscle-ups
3 RFT
20 Push-up Pass-thrus
20 Sit-ups
20 Lunges (45/25lbs)
then
5 muscle-ups
Performed by 1 athlete
Podium
Male RX:
21:31
Female RX:
Male Scaled:
Female Scaled:
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Class:
Endurance
Workout Name:
None
Description:
15min AMRAP
Teams of 2
400m Run (1st person)
Row (while teammate is running)
Teams of 2
400m Run (1st person)
Row (while teammate is running)
Performed by 2 athletes
Podium
Male RX:
2-way Tie
:
Female RX:
Male Scaled:
Female Scaled:
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Class:
CrossFit
Workout Name:
None
Description:
5 Rounds for time of:
15 Deadlifts 225/135lb
40 Dbl unders/80 singles
Every minute stop and do 5 burpees (can't skip Burpees)
25min Cutoff
15 Deadlifts 225/135lb
40 Dbl unders/80 singles
Every minute stop and do 5 burpees (can't skip Burpees)
25min Cutoff
Performed by 13 athletes
Podium
Male RX:
21:53
Female RX:
19:48
Male Scaled:
2-way Tie
:
Female Scaled:
0:00
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Sunday, December 04, 2011
Class:
Gymnastics
Workout Name:
None
Description:
30 Muscle-ups for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, December 02, 2011
Class:
All
Workout Name:
Karen
Description:
150 WallBalls for time
Performed by 5 athletes
Podium
Male RX:
9:31
Female RX:
Male Scaled:
11:22
Female Scaled:
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Thursday, December 01, 2011
Class:
All
Workout Name:
J.T.
Description:
21-15-9
Handstand Pushups
Ring Dips
Pushups
Handstand Pushups
Ring Dips
Pushups
Performed by 13 athletes
Podium
Male RX:
11:47
Female RX:
11:18
Male Scaled:
13:07
Female Scaled:
9:56
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