Saturday, August 31, 2013
Class:
All
Workout Name:
Coal Miners Daughter
Description:
ALL ATHLETES MUST POST TIME
5 ROUNDS
400m run
29 push press 95/65
29 box jumps
29 ground to overhead
29 pull ups
5 ROUNDS
400m run
29 push press 95/65
29 box jumps
29 ground to overhead
29 pull ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Friday, August 30, 2013
Class:
All
Workout Name:
None
Description:
3 Rounds (Post the weight used for the push press)
400m Run with 10 Jump Squats at gate and door
12 Push Press 95/65
10 Pull Ups
8 SDHP
6 Burpees
40 Double Unders
400m Run with 10 Jump Squats at gate and door
12 Push Press 95/65
10 Pull Ups
8 SDHP
6 Burpees
40 Double Unders
Performed by 0 athletes
Podium
Male:
Female:
Thursday, August 29, 2013
Class:
All
Workout Name:
Elizabeth
Description:
"Elizabeth"
21-15-9
Cleans
Ring Dips
(Post your weight used for the cleans IN THE WEIGHT SECTION BELOW)
21-15-9
Cleans
Ring Dips
(Post your weight used for the cleans IN THE WEIGHT SECTION BELOW)
Wednesday, August 28, 2013
Class:
All
Workout Name:
PARTNER WOD
Description:
Skill: Max Box Jump Height
FIVE ROUNDS
Tire Flips: down and back the length of box
Partner Med Ball Squats: RepX20 (Burpee penalty for drops)
Fireman carry: down and back the length of box
FIVE ROUNDS
Tire Flips: down and back the length of box
Partner Med Ball Squats: RepX20 (Burpee penalty for drops)
Fireman carry: down and back the length of box
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
COE
Description:
(ATHLETES MUST POST TIME)
10 Rounds for time
10 thrusters (95/65)
10 ring push ups
10 Rounds for time
10 thrusters (95/65)
10 ring push ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 27, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
Skill:
3 rep max Power clean
W.O.D: 3 Rounds
15 Hang Power cleans (post weight used)
15 burpees over bar
400 meter run
3 rep max Power clean
W.O.D: 3 Rounds
15 Hang Power cleans (post weight used)
15 burpees over bar
400 meter run
Cooldown:
mobility
Monday, August 26, 2013
Class:
All
Workout Name:
5 Min AMRAP then 1 Min stations
Description:
5 Minute AMRAP
5 pikes
5 push ups
5 K2C with ball crunch
2 wall climbs
REST 3 minutes
1 min stations (5min total):
GHD, SU, Pull ups, V-Ups, Hand stand holds
5 pikes
5 push ups
5 K2C with ball crunch
2 wall climbs
REST 3 minutes
1 min stations (5min total):
GHD, SU, Pull ups, V-Ups, Hand stand holds
Comments:
Each athlete is to post the # of rounds achieved
Performed by 4 athletes
Podium
Male RX:
4+10reps
Female RX:
5+0reps
Male Scaled:
Female Scaled:
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Thursday, August 22, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
5 Rounds
10 DL @ 70% max
10 Ring rows
10 Ring dips
20 K2E
10 DL @ 70% max
10 Ring rows
10 Ring dips
20 K2E
Cooldown:
Mobility
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
" Partner Up"
20 min AMRAP
25 MB sit-up/toss over 24 box = 5pts/reps
20 Burpee / partner holds plank (no plank no rep)
15 Partner Squats (with a MB at your backs) MB falls out penalty 5 burpees
10 thrusters
* Your rep total is your score total reps per round would be 50
* Partners may switch out burpees/plank hold as desired
20 min AMRAP
25 MB sit-up/toss over 24 box = 5pts/reps
20 Burpee / partner holds plank (no plank no rep)
15 Partner Squats (with a MB at your backs) MB falls out penalty 5 burpees
10 thrusters
* Your rep total is your score total reps per round would be 50
* Partners may switch out burpees/plank hold as desired
Cooldown:
Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 21, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
10 min find max DU
Max strict press
5*5*4*4*3*3*2*1
"Death by 10 meters "
Max strict press
5*5*4*4*3*3*2*1
"Death by 10 meters "
Cooldown:
Mobility
Tuesday, August 20, 2013
Class:
All
Warmup:
Coaches choice
Workout Name:
None
Description:
4 rounds
400m run
25 pull ups
Rounds 1,3
400m run
25 tire strikes
Rounds 2,4
400m run
25 pull ups
Rounds 1,3
400m run
25 tire strikes
Rounds 2,4
Cooldown:
Mobility stretchy
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 19, 2013
Class:
All
Warmup:
Coach's choice
Workout Name:
Kettle Bell HELL
Description:
3 rounds , 1 min each station
Goblet Squat
Turkish get ups
KB push ups
KB SDLHP
KB sit-ups
Goblet Squat
Turkish get ups
KB push ups
KB SDLHP
KB sit-ups
Cooldown:
Mobility
Performed by 2 athletes
Podium
Male:
Female:
2-way Tie
10 lbs
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Friday, August 16, 2013
Class:
All
Workout Name:
None
Description:
"FILTHY FIFTY"
50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press,
50 Back extensions
50 Wall ball shots,
50 Burpees
50 Double unders
50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press,
50 Back extensions
50 Wall ball shots,
50 Burpees
50 Double unders
Performed by 3 athletes
Podium
Male RX:
Female RX:
29:50
Male Scaled:
37:07
Female Scaled:
31:32
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Thursday, August 15, 2013
Class:
All
Workout Name:
None
Description:
WOD
10 KBs (Kettle bell) / 1 Pull-up
9 KBs / 2 Pull-ups
8 KBs / 3 Pullups complete pattern until......
1 KBs / 10 Pullups
10 KBs (Kettle bell) / 1 Pull-up
9 KBs / 2 Pull-ups
8 KBs / 3 Pullups complete pattern until......
1 KBs / 10 Pullups
Performed by 3 athletes
Podium
Male RX:
5:46
Female RX:
Male Scaled:
8:06
Female Scaled:
7:40
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Wednesday, August 14, 2013
Class:
All
Workout Name:
None
Description:
Skill: Back Squat, from rack.
5*5*5*3*3*3
Nancy: 3 rounds
400m run
15 OHS
5*5*5*3*3*3
Nancy: 3 rounds
400m run
15 OHS
Comments:
Document your 1 rep max for back squat
Tuesday, August 13, 2013
Class:
All
Workout Name:
None
Description:
Deadlift: 5x4x3x3x2x1 (athletes should fail on final attempt)
8 min AMRAP
8 BF (butterfly) situps
8 V-ups
8 supermans
8 hollow body rocks
8 min AMRAP
8 BF (butterfly) situps
8 V-ups
8 supermans
8 hollow body rocks
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
Deadlift max
5**4*3*3*2*1
5**4*3*3*2*1
Monday, August 12, 2013
Class:
All
Workout Name:
None
Description:
Grace
30 clean and jerk 10 min time cap
5 min AMRAP
10 WB
10 Ring dips
100m sprint
30 clean and jerk 10 min time cap
5 min AMRAP
10 WB
10 Ring dips
100m sprint
Comments:
This is a benchmark WOD. Note the weight used in GRACE
Performed by 11 athletes
Podium
Male RX:
2:44
Female RX:
5:40
Male Scaled:
3:20
Female Scaled:
2:38
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Friday, August 09, 2013
Class:
All
Warmup:
Coach's choice
Workout Name:
None
Description:
3 Rounds for Time
50 Double Unders (DU)/ 150 Singles
10 Wall Balls (WB)
50 Sit Ups (SU)
10 Knees 2 Elbow (K2E)
20 minute Cap (20 Minutes is the maximum allowed time for this workout)
50 Double Unders (DU)/ 150 Singles
10 Wall Balls (WB)
50 Sit Ups (SU)
10 Knees 2 Elbow (K2E)
20 minute Cap (20 Minutes is the maximum allowed time for this workout)
Performed by 3 athletes
Podium
Male RX:
18:54
Female RX:
10:01
Male Scaled:
Female Scaled:
Show All Results
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