Thursday, February 28, 2013
Class:
All
Workout Name:
None
Description:
800 m Run buy in
then
21-15-9
KB Swing 70/53
V-ups
Pullups C2B
Hand Release Pushups
finish w/ 800 m Run
then
21-15-9
KB Swing 70/53
V-ups
Pullups C2B
Hand Release Pushups
finish w/ 800 m Run
Performed by 5 athletes
Podium
Male RX:
16:12
Female RX:
Male Scaled:
Female Scaled:
21:20
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Wednesday, February 27, 2013
Class:
All
Workout Name:
"Filthy Fifty"
Description:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 situps
50 Wall ball, 20 pound ball
50 Burpees
50 Double unders
Performed by 7 athletes
Podium
Male RX:
19:59
Female RX:
28:14
Male Scaled:
25:08
Female Scaled:
29:12
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Tuesday, February 26, 2013
Class:
All
Workout Name:
None
Description:
2010 Asia Regional
"AMRAP in 12 minutes of:
Handstand Push-ups 5/3
7 Power Snatch 115/65
"AMRAP in 12 minutes of:
Handstand Push-ups 5/3
7 Power Snatch 115/65
Performed by 11 athletes
Podium
Male RX:
8+8reps
Female RX:
Male Scaled:
8+3reps
Female Scaled:
11+3reps
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Class:
Endurance
Workout Name:
1 mile run
Description:
1 mile run
Performed by 1 athlete
Podium
Male RX:
Female RX:
6:01
Male Scaled:
Female Scaled:
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Monday, February 25, 2013
Class:
All
Workout Name:
None
Description:
Wod:
15 min AMRAP
10 SDLHP 95/65
25 air squats
7 Burpees
15 min AMRAP
10 SDLHP 95/65
25 air squats
7 Burpees
Performed by 7 athletes
Podium
Male RX:
9+0reps
Female RX:
8+17reps
Male Scaled:
Female Scaled:
2-way Tie
7+3reps
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Saturday, February 16, 2013
Class:
Endurance
Workout Name:
800m Run
Description:
800m run
Performed by 1 athlete
Podium
Male RX:
2:30
Female RX:
Male Scaled:
Female Scaled:
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Friday, February 15, 2013
Class:
All
Workout Name:
None
Description:
100m overhead walking lunges, 45/25#s
200 push ups
3000m row
*Only one partner may be working at a time. Partition the movements anyway you like, in any order you like.
200 push ups
3000m row
*Only one partner may be working at a time. Partition the movements anyway you like, in any order you like.
Performed by 1 athlete
Podium
Male RX:
Female RX:
24:03
Male Scaled:
Female Scaled:
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Thursday, February 14, 2013
Class:
All
Workout Name:
None
Description:
"300"
For time:
25 pull ups
50 deadlifts, 135/95#
50 push ups
50 box jumps, 24/20"
50 floor swipers
50 kb clean and jerk, 35/26#
25 pull ups
*do 25 kb clean and jerks on right arm then switch to left arm.
For time:
25 pull ups
50 deadlifts, 135/95#
50 push ups
50 box jumps, 24/20"
50 floor swipers
50 kb clean and jerk, 35/26#
25 pull ups
*do 25 kb clean and jerks on right arm then switch to left arm.
Performed by 5 athletes
Podium
Male RX:
11:56
Female RX:
Male Scaled:
27:38
Female Scaled:
27:12
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Wednesday, February 13, 2013
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
Run400m
20 push press, 95/65
15 squat snatches, 95/65
Run400m
20 push press, 95/65
15 squat snatches, 95/65
Performed by 6 athletes
Podium
Male RX:
14:48
Female RX:
Male Scaled:
13:00
Female Scaled:
26:21
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Tuesday, February 12, 2013
Class:
All
Workout Name:
None
Description:
-1000m row buy in
2 rounds of:
20 deadlifts, 225/155#
30 burpees
40 sit ups w/wall touch
2 rounds of:
20 deadlifts, 225/155#
30 burpees
40 sit ups w/wall touch
Performed by 5 athletes
Podium
Male RX:
14:12
Female RX:
17:42
Male Scaled:
Female Scaled:
17:43
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Monday, February 11, 2013
Class:
All
Workout Name:
None
Description:
4 rounds for time of:
5 squat cleans 155/105
10 ring dips
15 double unders
5 squat cleans 155/105
10 ring dips
15 double unders
Performed by 7 athletes
Podium
Male RX:
6:12
Female RX:
Male Scaled:
5:20
Female Scaled:
6:34
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Saturday, February 09, 2013
Class:
Endurance
Warmup:
1/2 mile w/static stretching and 100m dash fartleks
Workout Name:
400m Run
Description:
400m run
Cooldown:
Relays and Core
Performed by 1 athlete
Podium
Male RX:
Female RX:
1:31
Male Scaled:
Female Scaled:
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Friday, February 08, 2013
Class:
All
Workout Name:
None
Description:
5 RFT
2 (9)count pushups use 1 parralette
12 T2B
14 Pistols (alternating)
2 (9)count pushups use 1 parralette
12 T2B
14 Pistols (alternating)
Performed by 7 athletes
Podium
Male RX:
9:14
Female RX:
14:36
Male Scaled:
12:41
Female Scaled:
14:00
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Thursday, February 07, 2013
Class:
All
Workout Name:
None
Description:
For Time
1 mile Run
50 Wall Balls 20/14
800m Run
25 Wall Balls
400m Run
12 Wall Balls
1 mile Run
50 Wall Balls 20/14
800m Run
25 Wall Balls
400m Run
12 Wall Balls
Performed by 8 athletes
Podium
Male RX:
16:59
Female RX:
19:24
Male Scaled:
Female Scaled:
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Wednesday, February 06, 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 7 athletes
Podium
Male RX:
5:36
Female RX:
5:15
Male Scaled:
9:30
Female Scaled:
9:25
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Tuesday, February 05, 2013
Class:
All
Workout Name:
None
Description:
WOD: 10 RFT
5 HSPU
10 Situps
15 Walking Lunges
5 HSPU
10 Situps
15 Walking Lunges
Performed by 8 athletes
Podium
Male RX:
11:04
Female RX:
15:37
Male Scaled:
Female Scaled:
14:34
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Monday, February 04, 2013
Class:
All
Workout Name:
None
Description:
Wod: 10min AMRAP
5 Front Squat 135/95
3 Push Jerk
100m Run
5 Front Squat 135/95
3 Push Jerk
100m Run
Performed by 4 athletes
Podium
Male RX:
7+3reps
Female RX:
5+0reps
Male Scaled:
Female Scaled:
7+8reps
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Friday, February 01, 2013
Class:
All
Workout Name:
None
Description:
"BATTLE BUDDIES"
Teams of 4
35 min AMRAP
5 Man makers 25/15 (pushup row R, L, squat clean to thruster)
5 Calorie Row
5 Burpees
5 GHD sit ups
Teams of 4
35 min AMRAP
5 Man makers 25/15 (pushup row R, L, squat clean to thruster)
5 Calorie Row
5 Burpees
5 GHD sit ups
Comments:
Each member must run through 1 round. As soon as they complete it, they must sprint back and tag the next partner.
(man makers start by wall outside, rowers by the pull-up bars, burppee done on other side of pull-up bars, GHD set up by fence on new side.
(man makers start by wall outside, rowers by the pull-up bars, burppee done on other side of pull-up bars, GHD set up by fence on new side.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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