Saturday, September 29, 2012
Class:
All
Workout Name:
None
Description:
50 Burpee
50 Chest to Bar Pullups
50 Push Jerk 155/105, 135/ 95, 115/75
50 Chest to Bar Pullups
50 Push Jerk 155/105, 135/ 95, 115/75
Performed by 2 athletes
Podium
Male RX:
17:05
Female RX:
Male Scaled:
15:22
Female Scaled:
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Friday, September 28, 2012
Class:
All
Warmup:
Power Clean
Workout Name:
None
Description:
8 rounds of:
8 Pullups
8 stick situps
8 wall balls
100m Sprint w/ med ball
8 Pullups
8 stick situps
8 wall balls
100m Sprint w/ med ball
Performed by 3 athletes
Podium
Male RX:
20:41
Female RX:
21:19
Male Scaled:
Female Scaled:
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Thursday, September 27, 2012
Class:
All
Warmup:
2 HSPU into :15 sec handstand Hold x 5 sets
Workout Name:
None
Description:
9 Hang Cleans 185/125, 155/105, 125/85, 95/65
9 Burpee Box Jumps 24/20"
6 Hang Cleans
6 Burpee Box Jumps
3 Hang Cleans
3 Burpee Box Jumps
9 Burpee Box Jumps 24/20"
6 Hang Cleans
6 Burpee Box Jumps
3 Hang Cleans
3 Burpee Box Jumps
Performed by 6 athletes
Podium
Male RX:
2:22
Female RX:
Male Scaled:
5:36
Female Scaled:
5:20
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Wednesday, September 26, 2012
Class:
All
Workout Name:
None
Description:
100 Slamballs (M 50 lbs/F 30 lbs)
Row 100 calories
Every minute switch between slam balls and rowing.
Row 100 calories
Every minute switch between slam balls and rowing.
Performed by 6 athletes
Podium
Male RX:
11:14
Female RX:
18:00
Male Scaled:
Female Scaled:
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Tuesday, September 25, 2012
Class:
All
Warmup:
3 sets of 10 ring dips. Attempt to do the sets unbroken.
Workout Name:
None
Description:
As many rounds as possible in 15 minutes of:
5 Clapping Pushups
3 Front Squats 155/105, 135/95, 105/65
300m Run
5 Clapping Pushups
3 Front Squats 155/105, 135/95, 105/65
300m Run
Performed by 11 athletes
Podium
Male RX:
9+5reps
Female RX:
6+5reps
Male Scaled:
8+8reps
Female Scaled:
7+0reps
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Monday, September 24, 2012
Class:
All
Workout Name:
Snatch 3RM
Description:
Snatch 3-3-3
Advanced: EMOM 10 x 2 reps Snatch (75% max)
Advanced: EMOM 10 x 2 reps Snatch (75% max)
Class:
All
Workout Name:
None
Description:
100 Burpees
Every minute stop and do 5 Wall Balls (M 20/F 14)
Every minute stop and do 5 Wall Balls (M 20/F 14)
Performed by 9 athletes
Podium
Male RX:
7:46
Female RX:
9:46
Male Scaled:
Female Scaled:
11:00
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Saturday, September 22, 2012
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 9 minutes of:
3 Snatches
5 Thrusters
7 Ring Pushups
3 Snatches
5 Thrusters
7 Ring Pushups
Performed by 2 athletes
Podium
Male RX:
Female RX:
7+0reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Team workout:(2 on a team)
25 minute AMRAP
run 200 meters (both)
5 pass throughs
7 wall balls (M 20 lbs/F 14 lbs)
11 double unders
25 minute AMRAP
run 200 meters (both)
5 pass throughs
7 wall balls (M 20 lbs/F 14 lbs)
11 double unders
Performed by 2 athletes
Podium
Male RX:
10+0reps
Female RX:
Male Scaled:
11+30reps
Female Scaled:
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Friday, September 21, 2012
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
400 m run
21 KB swings (M 70/F 55)
15 box jumps (M 30"/F 24")
400 m run
21 KB swings (M 70/F 55)
15 box jumps (M 30"/F 24")
Performed by 5 athletes
Podium
Male RX:
11:50
Female RX:
Male Scaled:
16:10
Female Scaled:
17:30
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Thursday, September 20, 2012
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
2 strict handstand pushups
5 Deadlifts (M 275/F 185)
200m Run
Rest 1:00 minute between rounds
2 strict handstand pushups
5 Deadlifts (M 275/F 185)
200m Run
Rest 1:00 minute between rounds
Performed by 9 athletes
Podium
Male RX:
14:06
Female RX:
21:15
Male Scaled:
8:50
Female Scaled:
11:43
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Wednesday, September 19, 2012
Class:
All
Workout Name:
Heavy Rowing Grace
Description:
3 rounds for time of:
500m Row
10 Squat Cleans to Overhead (M 155 lbs/F 105 lbs)
500m Row
10 Squat Cleans to Overhead (M 155 lbs/F 105 lbs)
Performed by 12 athletes
Podium
Male RX:
16:14
Female RX:
17:21
Male Scaled:
13:58
Female Scaled:
14:49
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Tuesday, September 18, 2012
Class:
All
Workout Name:
Front Squat 5RM
Description:
Front Squat 5-5-5-5-5
Class:
All
Warmup:
Skill: Rope Climbs
Workout Name:
None
Description:
As many rounds as possible in 10 minutes of:
2 Rope Climbs (Sub 5 K2E to C2B pullup)
5 Burpees
100m Run
2 Rope Climbs (Sub 5 K2E to C2B pullup)
5 Burpees
100m Run
Performed by 8 athletes
Podium
Male RX:
2-way Tie
7+0reps
Female RX:
Male Scaled:
7+0reps
Female Scaled:
4+2reps
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Monday, September 17, 2012
Class:
All
Workout Name:
Squat Snatch 1RM
Description:
Squat Snatch 1-1-1-1-1
Class:
All
Workout Name:
None
Description:
50 Double unders
-then-
9-7-5
Power Snatch (M 135/F 95)
Thrusters
-then-
50 Double unders
-then-
9-7-5
Power Snatch (M 135/F 95)
Thrusters
-then-
50 Double unders
Performed by 7 athletes
Podium
Male RX:
7:11
Female RX:
Male Scaled:
8:57
Female Scaled:
7:46
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Saturday, September 15, 2012
Class:
All
Workout Name:
None
Description:
Teams of 3:
150 situps
150 wall balls
150 ring rows
150 burpees
150 kb squats
( do the movements in any order but must complete all before moving to next)
(start with 200 m run and do 200 m run between each movement, finish w/ 200 m run)
150 situps
150 wall balls
150 ring rows
150 burpees
150 kb squats
( do the movements in any order but must complete all before moving to next)
(start with 200 m run and do 200 m run between each movement, finish w/ 200 m run)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
36:41
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Friday, September 14, 2012
Class:
All
Workout Name:
None
Description:
On the minute for 10 minutes:
15 unbroken KB swings (M 55/F 35)
2 HSPU
5 burpees per missed minute completed ( done after)
Post rounds completed
15 unbroken KB swings (M 55/F 35)
2 HSPU
5 burpees per missed minute completed ( done after)
Post rounds completed
Performed by 10 athletes
Podium
Male RX:
8+0reps
Female RX:
5+0reps
Male Scaled:
10+0reps
Female Scaled:
9+0reps
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Thursday, September 13, 2012
Class:
All
Warmup:
A1: row for max calories 2:00 (allow about 8 minutes for whole class)
A2: max pull ups 1:00
A2: max pull ups 1:00
Workout Name:
None
Description:
15-12-9 reps of:
Split jerk (M 115/ F 85)
Burpees
Split jerk (M 115/ F 85)
Burpees
Performed by 6 athletes
Podium
Male RX:
6:59
Female RX:
5:35
Male Scaled:
5:45
Female Scaled:
166:39:00
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Class:
All
Workout Name:
Split Jerk 7x2
Description:
Split Jerk 2RM
Wednesday, September 12, 2012
Class:
All
Workout Name:
Deadlift 7x2
Description:
Deadlift 2RM
Comments:
Touch and go
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 8 minutes of:
5 Deadlift (M 225 lbs/F 135 lbs)
6 lateral barbell hops
7 hand release pushups
5 Deadlift (M 225 lbs/F 135 lbs)
6 lateral barbell hops
7 hand release pushups
Performed by 9 athletes
Podium
Male RX:
12+0reps
Female RX:
12+2reps
Male Scaled:
12+0reps
Female Scaled:
9+4reps
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Tuesday, September 11, 2012
Class:
All
Workout Name:
Paul
Description:
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Comments:
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Performed by 9 athletes
Podium
Male RX:
20:40
Female RX:
Male Scaled:
20:15
Female Scaled:
23:56
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Monday, September 10, 2012
Class:
All
Workout Name:
None
Description:
7 rounds for time of:
7 Power Snatches (M 95 lbs/F 65 lbs)
7 Box Jumps (M 24"/F 20")
7 Pullups
7 Power Snatches (M 95 lbs/F 65 lbs)
7 Box Jumps (M 24"/F 20")
7 Pullups
Cooldown:
Kettlebell or Muscle up practice
Performed by 13 athletes
Podium
Male RX:
10:24
Female RX:
15:27
Male Scaled:
12:28
Female Scaled:
15:49
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Saturday, September 08, 2012
Class:
All
Workout Name:
None
Description:
800m Run
12-9-6
Wallballs 2 for 1 (squat again while ball is in air)
Ring Dips
Pullups
400m Run
6-9-12
Wallballs 2 for 1 (squat again while ball is in air)
Ring Dips
Pullups
800m Run
12-9-6
Wallballs 2 for 1 (squat again while ball is in air)
Ring Dips
Pullups
400m Run
6-9-12
Wallballs 2 for 1 (squat again while ball is in air)
Ring Dips
Pullups
800m Run
Performed by 4 athletes
Podium
Male RX:
29:11
Female RX:
40:03
Male Scaled:
17:05
Female Scaled:
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Friday, September 07, 2012
Class:
All
Warmup:
SKILL 1: 5 sets of 3 Strict Pullups Weighted
SKILL 2: Work on jump rope running in place for 2-5 minutes
SKILL 2: Work on jump rope running in place for 2-5 minutes
Workout Name:
None
Description:
3 rounds for max reps of:
1 minute max double unders
1 minute max Hang Clean (M 95/F 65)
1 minute max burpees
Rest 1 minute between rounds
1 minute max double unders
1 minute max Hang Clean (M 95/F 65)
1 minute max burpees
Rest 1 minute between rounds
Performed by 5 athletes
Podium
Male RX:
356 reps
Female RX:
Male Scaled:
Female Scaled:
366 reps
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Thursday, September 06, 2012
Class:
All
Warmup:
3 x 10 Strict Ring Dips (Dip bar)
Workout Name:
None
Description:
Front Squat 2-2-2-2-2
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 6 minutes of:
2 Curtis P (M 135/F 95) (Hang Clean L lunge R lunge Press)
6 Box Jumps
rest 2 minutes
As many rounds as possible in 6 minutes of:
2 Front Squat
2 Push Press
2 Curtis P (M 135/F 95) (Hang Clean L lunge R lunge Press)
6 Box Jumps
rest 2 minutes
As many rounds as possible in 6 minutes of:
2 Front Squat
2 Push Press
Performed by 6 athletes
Podium
Male RX:
21+0reps
Female RX:
13+0reps
Male Scaled:
16+2reps
Female Scaled:
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Wednesday, September 05, 2012
Class:
All
Workout Name:
Bench Press 3RM
Description:
Bench Press 3-3-3-3-3-3
Class:
All
Workout Name:
None
Description:
10 min AMRAP:
5 Rep ascending ladder (5 reps, 10 reps, 15 reps)
Thrusters (M 95/F 65)
Sumo Deadlift High Pull
Post Rounds completed reps
5 Rep ascending ladder (5 reps, 10 reps, 15 reps)
Thrusters (M 95/F 65)
Sumo Deadlift High Pull
Post Rounds completed reps
Performed by 5 athletes
Podium
Male RX:
20+32reps
Female RX:
Male Scaled:
3+0reps
Female Scaled:
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Class:
All
Workout Name:
None
Description:
As many reps as possible in 3 minutes of:
Toes to bar
Toes to bar
Performed by 4 athletes
Podium
Male RX:
2-way Tie
40 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, September 04, 2012
Class:
All
Workout Name:
Squat Clean 2RM
Description:
Squat Clean 2-2-2-2-2
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
5 pullups
10 Box Jumps (M 24/F 20)
15 Burpees
20 Hand release Pushups
25 Walking Planks
5 pullups
10 Box Jumps (M 24/F 20)
15 Burpees
20 Hand release Pushups
25 Walking Planks
Performed by 7 athletes
Podium
Male RX:
17:44
Female RX:
24:48
Male Scaled:
Female Scaled:
31:00
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Monday, September 03, 2012
Class:
All
Workout Name:
Eva
Description:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Holleyman
Description:
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Performed by 3 athletes
Podium
Male RX:
32:25
Female RX:
Male Scaled:
Female Scaled:
18:58
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Saturday, September 01, 2012
Class:
All
Workout Name:
None
Description:
Battle Buddy
In 10 minutes:
Partner 1 Row max distance While partner 2 Holds Front Rack position 135/95
if they drop weight, must stop rowing. Partners can switch as needed.
at end of 10 minutes subtract distance from 4000m and run remainder together
In 10 minutes:
Partner 1 Row max distance While partner 2 Holds Front Rack position 135/95
if they drop weight, must stop rowing. Partners can switch as needed.
at end of 10 minutes subtract distance from 4000m and run remainder together
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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