Tuesday, July 31, 2012

Class:
All
Warmup:
Skill: Handstands 5x5
Advanced practice kipping and paralletes
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20 pound ball
Cooldown:
5x200m sprints or 800m run for time
Performed by 12 athletes
Podium
Male RX:
Dennis S
5:22
Female RX:
Amanda T
6:51
Male Scaled:
Female Scaled:
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Monday, July 30, 2012

Class:
All
Warmup:
ADV: 5x2 Snatch (Power Snatch to Squat Snatch)
INT: 5x2 Snatch (Power Snatch)
BEG: 5x2 (Power Snatch to Overhead Squat)
Workout Name:
None
Description:
10 Rounds for reps:
Every 1:30 minutes
200m Run
then max reps Power Snatch (M 95/F 65)
rest :30 seconds

*Score is total reps of snatches
Performed by 9 athletes
Podium
Male RX:
David H
66 reps
Female RX:
Amanda T
48 reps
Male Scaled:
Chase G
60 reps
Female Scaled:
Collier C
36 reps
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Sunday, July 29, 2012

Class:
Gymnastics
Warmup:
Muscle up, skin the cat, ring swing practice
Workout Name:
None
Description:
As many rounds as possible in 15 minutes of:
8 ring dips
7 toes to bar
6 pullups

Begin workout with 10 box jump overs (M 24/F 20) and perform 10 box jumps every 3 minutes
Performed by 1 athlete
Podium
Male RX:
Dennis S
9+2reps
Female RX:
Male Scaled:
Female Scaled:
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Saturday, July 28, 2012

Class:
All
Warmup:
Beginners: Practice Power Snatch
Int/Advanced: 1 Power Snatch 1 Overhead Squat
Workout Name:
None
Description:
100 air squats
80 situps
60 hand release pushups
40 pullups
20 snatch (M 75 lbs/ F 55 lbs)
Performed by 2 athletes
Podium
Male RX:
Female RX:
Kellie B
20:39
Male Scaled:
Marcus d
14:55
Female Scaled:
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Class:
Coaches ITP
Workout Name:
2012 Reebok CrossFit Games Chipper
Description:
For time:
10 Overhead Squats (155/105lbs)
10 Box jump overs (24/20" box)
10 Fat bar thrusters (135/95lbs)
10 Power cleans (205/125lbs)
10 Toes-to-bar
10 Burpee muscle-ups
10 Toes-to-bar
10 Power cleans (205/125lbs)
10 Fat bar thrusters (135/95lbs)
10 Box jump overs (24/20" box)
10 Overhead Squats (155/105lbs)
Performed by 1 athlete
Podium
Male RX:
Dennis S
21:10
Female RX:
Male Scaled:
Female Scaled:
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Friday, July 27, 2012

Class:
All
Workout Name:
Bench Press 5RM
Description:
Bench Press 5-5-5
Performed by 3 athletes
Podium
Male:
David H
225 lbs
Female:
Collier C
55 lbs
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Class:
All
Workout Name:
2012 CrossFit Games Masters WOD
Description:
Row 1000m
30 Power Cleans (M 135/F 95)
50 burpees
Performed by 10 athletes
Podium
Male RX:
Dennis S
9:58
Female RX:
Kellie B
15:24
Male Scaled:
Joey T
12:02
Female Scaled:
Collier C
15:04
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Thursday, July 26, 2012

Class:
Annie's Evil Sister
Warmup:
Skill: Rope climbing
Workout Name:
None
Description:
100 double unders
25 Med ball situps (M 20/F 14) athlete has knees bent with feet touching wall, ball touches ground behind head, bounced off wall at the top
80 DU
20 MBSU
60 DU
15 MBSU
40 DU
10 MBSU
20 DU
5 MBSU
Comments:
Firebreather: 2 burpees each time double unders are broken
Performed by 12 athletes
Podium
Male RX:
Dennis S
8:12
Female RX:
Male Scaled:
Steve P
10:30
Female Scaled:
Jackie G
11:50
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Wednesday, July 25, 2012

Class:
All
Workout Name:
None
Description:
Row 1k
Performed by 5 athletes
Podium
Male RX:
Steve P
3:12
Female RX:
Victoria S
4:29
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Cindy on Juice
Description:
As many rounds as possible in 20 minutes of:
5 strict ring pullups
10 hand release pushups
15 back squats (M 95 lbs/F 65 lbs)
Performed by 7 athletes
Podium
Male RX:
Stephen M
8+28reps
Female RX:
laura r
7+0reps
Male Scaled:
Female Scaled:
Valerie A
8+0reps
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Tuesday, July 24, 2012

Class:
All
Workout Name:
None
Description:
AMRAP:
10 thrusters (95/65)
10 pullups
At minute 1, perform 1 burpee, at minute 2, 2 burpees and so on. Workout continues until athlete cannot complete all burpees in the minute. Resume thrusters/pullups wherever you left off. Score is total rounds of thrusters/pullups
Cooldown:
75 situps with medicine ball
Performed by 8 athletes
Podium
Male RX:
Dennis S
5+10reps
Female RX:
Valerie A
2+3reps
Male Scaled:
Craig C
4+5reps
Female Scaled:
Jackie G
2+1reps
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Class:
All
Workout Name:
Hang Squat Clean 2RM
Description:
Hang Squat Clean 2-2-2-2-2
Performed by 4 athletes
Podium
Male:
Dennis S
215 lbs
Female:
Kellie B
55 lbs
Show All Results

Monday, July 23, 2012

Class:
All
Workout Name:
None
Description:
Overhead Squat 3-3-3-3-3
Performed by 5 athletes
Podium
Male:
Craig C
175 lbs
Female:
Kellie B
65 lbs
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Class:
All
Workout Name:
None
Description:
400m run
21squat clean (M 135 lbs/F 95 lbs)
21 Ring Dips
400m run
15 squat clean
15 ring dips
400m run
9 squat cleans
9 ring dips
Performed by 9 athletes
Podium
Male RX:
Colter K
19:40
Female RX:
Male Scaled:
Joey T
17:00
Female Scaled:
Lauren N
18:34
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Saturday, July 21, 2012

Class:
All
Workout Name:
None
Description:
With a partner, 3 rounds for time of:
50 wall balls (M 20 lbs/F 14 lbs)
50 pushups
500m run

Both partners perform the run.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, July 20, 2012

Class:
All
Workout Name:
None
Description:
On the minute for 12 minutes:
5 Ring Dips
5 T2B
5 Box Jump (M 30"/F 24")
Performed by 5 athletes
Podium
Male RX:
2-way Tie
12+0reps
Female RX:
Kellie B
6+9reps
Male Scaled:
Joey T
11+0reps
Female Scaled:
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Class:
All
Workout Name:
Back Squat 20RM
Description:
Back Squat 20RM
Performed by 1 athlete
Podium
Male:
Female:
Candace S
115 lbs
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Thursday, July 19, 2012

Class:
All
Workout Name:
Power Clean 1RM
Description:
Power Clean 1-1-1
Performed by 4 athletes
Podium
Male:
2-way Tie
215 lbs
Female:
Kellie B
105 lbs
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Class:
All
Workout Name:
None
Description:
2 rounds for time of:
30 Sumo deadlift high pulls (M 75 lbs/F 45 lbs)
30 Wall Balls (M 20 lbs/F 14 lbs)
30 Pullups
Performed by 9 athletes
Podium
Male RX:
Dennis S
8:35
Female RX:
Kellie B
15:05
Male Scaled:
Female Scaled:
Victoria S
15:10
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Wednesday, July 18, 2012

Class:
All
Workout Name:
Carter Tass
Description:
6-30-12-10 reps for time of:
Handstand Pushups
Deadlift (155lbs/105lbs)
Split Jerk
Toes to bar
Performed by 10 athletes
Podium
Male RX:
Steve P
29:38
Female RX:
Male Scaled:
Joey T
25:04
Female Scaled:
Lauren N
21:44
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Tuesday, July 17, 2012

Class:
All
Warmup:
Muscle Up practice and Pullup practice
Workout Name:
None
Description:
7 rounds for time of:
3 Power Cleans (M 135 lbs/F 95 lbs)
3 Push Press
3 Front Squats

Only allowed to set the bar down between rounds, 5 burpee penalty otherwise
Performed by 13 athletes
Podium
Male RX:
Craig C
4:00
Female RX:
Kellie B
14:25
Male Scaled:
Joey T
4:07
Female Scaled:
Collier C
03:38
Show All Results

Monday, July 16, 2012

Class:
All
Warmup:
Max Plank Hold
Workout Name:
None
Description:
3 rounds for time of:
5-4-3-2-1 reps
KB swings (M 70 lbs/F 53 lbs)
KB Front Squats
KB Twists
KB facing burpees
KB lunges
Performed by 12 athletes
Podium
Male RX:
Arthur L
20:40
Female RX:
Amanda T
18:37
Male Scaled:
Female Scaled:
Valerie A
21:44
Show All Results

Saturday, July 14, 2012

Class:
All
Workout Name:
None
Description:
3 rounds for time:
500 m row
75 dbl unders (150 singles 10 jump tucks)
500 m run
35 wall balls (M 20 lbs/F 14 lbs)
Performed by 1 athlete
Podium
Male RX:
Colter K
32:20
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, July 13, 2012

Class:
All
Workout Name:
None
Description:
10 weighted step ups (M 24" box with 55 lb KB/F 20" box with 35 KB)
20 clapping pushups
30 knees to elbows
40 box jumps
50 stick situps (w/ PVC)
Performed by 8 athletes
Podium
Male RX:
Colter K
5:46
Female RX:
Kellie B
7:51
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Back Squat 5RM
Description:
Back Squat 5-5-5-5-5
Performed by 4 athletes
Podium
Male:
Colter K
315 lbs
Female:
Candace S
115 lbs
Show All Results

Thursday, July 12, 2012

Class:
All
Workout Name:
None
Description:
50 burpees
400m Slam Ball toss (M 50 lbs/F 40 lbs)
50 Slam Balls
Performed by 7 athletes
Podium
Male RX:
Steve P
20:45
Female RX:
Male Scaled:
Stephen M
13:15
Female Scaled:
Collier C
15:05
Show All Results

Wednesday, July 11, 2012

Class:
All
Warmup:
Handstand Practice
Workout Name:
None
Description:
15-12-9 reps of:
Deadlifts (M 155 lbs/F 105 lbs)
Hang Cleans
Performed by 10 athletes
Podium
Male RX:
Dennis S
3:38
Female RX:
Male Scaled:
Steve P
2:15
Female Scaled:
Sarah C
4:40
Show All Results

Tuesday, July 10, 2012

Class:
All
Warmup:
Double Under practice
Workout Name:
None
Description:
Tabata:
Pull ups
Front squats 65/45 (no scaling)
Pushups
Situps
20 seconds on, 10 seconds off for 8 rounds followed by 1 min rest.
*Total Lowest reps at each station is score*
Performed by 12 athletes
Podium
Male RX:
David H
41 reps
Female RX:
Robyn W
28 reps
Male Scaled:
Female Scaled:
Sarah C
32 reps
Show All Results

Monday, July 09, 2012

Class:
All
Warmup:
200m run then 2 rounds of:
10 wall balls
15 situps
Then pullup practice
Workout Name:
None
Description:
3 rounds for time of:
20 kettlebell swings (M 53 lbs/F 36 lbs)
10 burpees
400m run
Cooldown:
75 situps
Performed by 12 athletes
Podium
Male RX:
Joey T
10:55
Female RX:
Amanda T
9:37
Male Scaled:
Female Scaled:
Courtney B
14:14
Show All Results

Saturday, July 07, 2012

Class:
Coaches
Workout Name:
Road to the Games WOD
Description:
3 5-minute AMRAPs with 1 minute rest between each for total rounds:
5 HSPU
20 unbroken double unders
-1 minute rest-
Squat Clean Thrusters (M 155 lbs/F 105 lbs)
-1 minute rest-
1 slider
5 burpees
Performed by 3 athletes
Podium
Male RX:
Dennis S
32+0reps
Female RX:
Male Scaled:
Female Scaled:
Amanda T
17+0reps
Show All Results
Class:
All
Workout Name:
Rahoi
Description:
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Performed by 4 athletes
Podium
Male RX:
Stephen M
6+5reps
Female RX:
Candace S
4+12reps
Male Scaled:
Female Scaled:
Show All Results

Friday, July 06, 2012

Class:
All
Workout Name:
None
Description:
20-15-10-5 reps of:
Overhead Squat (M 75 lbs/F 45 lbs)
1 Bear Crawl
Ring Dips
1 Crab Walk
Performed by 9 athletes
Podium
Male RX:
Ty H
8:11
Female RX:
Kellie B
8:49
Male Scaled:
Joey T
10:54
Female Scaled:
Candace S
15:13
Show All Results

Thursday, July 05, 2012

Class:
All
Workout Name:
None
Description:
Row 500m
Performed by 4 athletes
Podium
Male RX:
Steve P
1:27
Female RX:
Kellie B
2:07
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Battle Buddy:
As many rounds as possible in 18 minutes of:
10 Manmakers (M 25 lb dumbbells/ F 20 lb)
20 K2E
30 Lunges
Work until partner rows 225m
Performed by 6 athletes
Podium
Male RX:
Joey T
2+3reps
Female RX:
Collier C
1+8reps
Male Scaled:
Female Scaled:
Lauren N
1+9reps
Show All Results

Wednesday, July 04, 2012

Class:
Endurance
Workout Name:
None
Description:
Run 5k
Performed by 4 athletes
Podium
Male RX:
David H
21:22
Female RX:
Amanda T
22:03
Male Scaled:
Female Scaled:
Show All Results

Tuesday, July 03, 2012

Class:
All
Workout Name:
None
Description:
As many rounds as possible in 30 minutes of:
6 Thruster (M 95 lbs/F 65 lbs)
9 Burpees
12 Situps
Performed by 12 athletes
Podium
Male RX:
Craig C
15+0reps
Female RX:
Amanda T
16+0reps
Male Scaled:
Female Scaled:
Lauren N
11+6reps
Show All Results

Monday, July 02, 2012

Class:
All
Warmup:
ADV: 5x2 Hang Squat Clean Work up to 90%
Intermediate:5x2 Power Clean up to 80%
Beg: 5x5 Hang Power Clean Light weight focus on technique
Workout Name:
None
Description:
5 Rounds w/ 1minute rest
15 KB Swings 55/35lb
15 Box Jumps
400m Run
Performed by 8 athletes
Podium
Male RX:
Colter K
21:29
Female RX:
Amanda T
18:36
Male Scaled:
Female Scaled:
Collier C
23:32
Show All Results

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