Wednesday, November 27, 2013
Class:
All
Workout Name:
None
Description:
Warm Up: Coaches Choice
WOD: Chipper 3 Rounds for time
3 laps (down and back = 1 lap) One arm carry (not a farmer carry)
50 Sledge Hammers
50 DUs
50 Jumping Jacks
50 MC (Mountain Climbers)
Mobility
WOD: Chipper 3 Rounds for time
3 laps (down and back = 1 lap) One arm carry (not a farmer carry)
50 Sledge Hammers
50 DUs
50 Jumping Jacks
50 MC (Mountain Climbers)
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Sunday, November 24, 2013
Class:
All
Warmup:
CC
Workout Name:
Burp
Description:
1 Pull Up hold as long as possible, palms forward, record best time with 10 mins to obtain best time -record this time on Track My PR
WOD: 5 Rounds for time
10 Burpee Pull Ups (burpee jumping straight up and into a pull up, use rings to obtain continuous motion, no pause to get into band or step on box)
10 Pop Squats (airsquat where you jump up and out of the bottom)
100 m Sprint
WOD: 5 Rounds for time
10 Burpee Pull Ups (burpee jumping straight up and into a pull up, use rings to obtain continuous motion, no pause to get into band or step on box)
10 Pop Squats (airsquat where you jump up and out of the bottom)
100 m Sprint
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, November 22, 2013
Class:
All
Workout Name:
Deck of cards
Description:
Hearts Push-ups
Spades Sit-ups
Diamonds Burpees
Clubs Squats
At 3..2..1..Go, athlete will flip over the top card and complete the reps and the movement dictated by the suit and number on the card . For example, if athlete flips over a 10 of Diamonds, then he/she would complete 10 reps burpees.
**Face cards (jacks, queens, kings) = 10 Reps / Aces = 11 reps
***if athlete flips over a joker then they give out 10 burpees to another athlete of their choicereceiving athlete must stop whatever they are doing and perform the # given. Chose wiselythat athlete has jokers too! )
Spades Sit-ups
Diamonds Burpees
Clubs Squats
At 3..2..1..Go, athlete will flip over the top card and complete the reps and the movement dictated by the suit and number on the card . For example, if athlete flips over a 10 of Diamonds, then he/she would complete 10 reps burpees.
**Face cards (jacks, queens, kings) = 10 Reps / Aces = 11 reps
***if athlete flips over a joker then they give out 10 burpees to another athlete of their choicereceiving athlete must stop whatever they are doing and perform the # given. Chose wiselythat athlete has jokers too! )
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, November 19, 2013
Class:
All
Warmup:
CC
Workout Name:
None
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.
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 06, 2013
Class:
All
Warmup:
CC
Workout Name:
Human Wheelbarrow
Description:
Strength: Front Squat Max Triple Heavy (max weight for 3 reps)
120 Human Wheel Barrow
Working one at a time (the resting partner is doing jumping jacks while the other partner is working):
60 GHD
60 KB
60 DU
60 Inch worms (chest to floor, locked leg)
120 Human Wheel Barrow
Working one at a time (the resting partner is doing jumping jacks while the other partner is working):
60 GHD
60 KB
60 DU
60 Inch worms (chest to floor, locked leg)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, November 05, 2013
Class:
All
Workout Name:
None
Description:
Warm Up: Coaches Choice
Strength: Dead Lifts (DL) 1 Rep Max (10 min cap)
WOD 1: Tabata Plank Hold (Right, Left, Center) > Rest 1 min
WOD 2: 10 DL (60% of 1 rep max), 10 Push Ups, 10 Med Ball Slams > 5 Rounds
Mobility
Strength: Dead Lifts (DL) 1 Rep Max (10 min cap)
WOD 1: Tabata Plank Hold (Right, Left, Center) > Rest 1 min
WOD 2: 10 DL (60% of 1 rep max), 10 Push Ups, 10 Med Ball Slams > 5 Rounds
Mobility
Performed by 1 athlete
Podium
Male RX:
8:26
Female RX:
Male Scaled:
Female Scaled:
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