Friday, January 30, 2015
Class:
All
Warmup:
Muscle Up Progression
C2B
Pull Ups
C2B
Pull Ups
Workout Name:
None
Description:
4 RFT
400m Run
25 Slam Balls (20/10)
400m Run
25 Slam Balls (20/10)
Cooldown:
Butterfly
Hurdler
Shoulders
Planks
2 min
Hurdler
Shoulders
Planks
2 min
Performed by 1 athlete
Podium
Male RX:
14:05
Female RX:
Male Scaled:
Female Scaled:
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Thursday, January 29, 2015
Class:
All
Warmup:
Snatch
8x3 Climbing
Touch and Go
8x3 Climbing
Touch and Go
Workout Name:
None
Description:
AMRAP 10
1-3-5-7-9
Deadlift (225/150)
Ring Dips
1-3-5-7-9
Deadlift (225/150)
Ring Dips
Cooldown:
Butterfly
Seated V
Quad
GHD Sit Ups
50 reps
Seated V
Quad
GHD Sit Ups
50 reps
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
78 reps
Female Scaled:
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Wednesday, January 28, 2015
Class:
All
Warmup:
EMOM 16
Odd: 12 Cal Airdyne
Even: 5 HSPU or
40s Handstand
Odd: 12 Cal Airdyne
Even: 5 HSPU or
40s Handstand
Workout Name:
None
Description:
25 DU
10 Burpees
50 DU
20 Alt. Lunges
100 DU
20 Alt. Lunges
50 DU
10 Burpees
25 DU
10 Burpees
50 DU
20 Alt. Lunges
100 DU
20 Alt. Lunges
50 DU
10 Burpees
25 DU
Cooldown:
Samson
Quad
Shoulders
Double Unders
200 reps
Quad
Shoulders
Double Unders
200 reps
Performed by 2 athletes
Podium
Male RX:
6:13
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, January 27, 2015
Class:
All
Warmup:
2 mile Run
Workout Name:
None
Description:
AMRAP 20
10 Pull ups
20 WBS (20/14)
30 BFSU
10 Pull ups
20 WBS (20/14)
30 BFSU
Cooldown:
Hurdler
Samson
Up Dog
Down Dog
Squat Stretch
Handstands
2 min
Samson
Up Dog
Down Dog
Squat Stretch
Handstands
2 min
Performed by 2 athletes
Podium
Male RX:
6+10reps
Female RX:
Male Scaled:
4+32reps
Female Scaled:
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Monday, January 26, 2015
Class:
All
Warmup:
Back Squat
4x5 @ 80%
4x5 @ 80%
Workout Name:
None
Description:
3 RFT
200m Run
25 KBS (53/35)
25 Push Ups
200m Run
25 KBS (53/35)
25 Push Ups
Cooldown:
Butterfly
Hurdler
Quad
Childs Pose
Hurdler
Quad
Childs Pose
Performed by 3 athletes
Podium
Male RX:
9:05
Female RX:
Male Scaled:
10:31
Female Scaled:
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Friday, January 23, 2015
Class:
All
Warmup:
Strict Press
5x5 @70%
5x5 @70%
Workout Name:
None
Description:
200m Run
20 OH Squats (95/65)
400m Run
10 OH Squats
800m Run
10 OH Squats
400m Run
20 OH Squats
200m Run
20 OH Squats (95/65)
400m Run
10 OH Squats
800m Run
10 OH Squats
400m Run
20 OH Squats
200m Run
Cooldown:
Butterfly
Hurdler
Shoulders
Hand Stands
2 min
Hurdler
Shoulders
Hand Stands
2 min
Performed by 1 athlete
Podium
Male RX:
16:26
Female RX:
Male Scaled:
Female Scaled:
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Thursday, January 22, 2015
Class:
All
Warmup:
12 EMOM
1 Clean
1 Hang Clean
1 Front Squat
1 Clean
1 Hang Clean
1 Front Squat
Workout Name:
None
Description:
4 RFT
20 Push-Ups
15 Box Jumps
50 Double Unders
20 Push-Ups
15 Box Jumps
50 Double Unders
Cooldown:
Samson
Quad
Hamstring
Down Dog
GHD Sit Ups
50 reps
Quad
Hamstring
Down Dog
GHD Sit Ups
50 reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, January 21, 2015
Class:
All
Warmup:
4x400m Run
2min rest in between
2min rest in between
Workout Name:
None
Description:
AMRAP 10
20 WBS (20/14)
20 Alt. Lunges w/ MB
20 WBS (20/14)
20 Alt. Lunges w/ MB
Cooldown:
Butterfly
Hurdler
Quad
Samson
Ring Rows
50 Reps
Hurdler
Quad
Samson
Ring Rows
50 Reps
Performed by 5 athletes
Podium
Male RX:
2-way Tie
200 reps
Female RX:
184 reps
Male Scaled:
Female Scaled:
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Tuesday, January 20, 2015
Class:
All
Warmup:
Weighted Pull-Ups
30 Reps
30 Reps
Workout Name:
None
Description:
21-15-9
S2OH (155/105)
Burpees
S2OH (155/105)
Burpees
Cooldown:
Butterfly
Hurdler
Shoulders
Hip Extensions
50 reps
Hurdler
Shoulders
Hip Extensions
50 reps
Performed by 3 athletes
Podium
Male RX:
9:40
Female RX:
Male Scaled:
8:36
Female Scaled:
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Monday, January 19, 2015
Class:
All
Warmup:
Back Squat
4x6 @75%
4x6 @75%
Workout Name:
None
Description:
"Tabata"
KBS (53/35)
Push Ups
BFSU
KBS (53/35)
Push Ups
BFSU
Cooldown:
Hurdler
Groin
Samson
Up/Down Dog
Planks
2 min
Groin
Samson
Up/Down Dog
Planks
2 min
Performed by 6 athletes
Podium
Male RX:
242 reps
Female RX:
218 reps
Male Scaled:
Female Scaled:
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Friday, January 16, 2015
Class:
All
Warmup:
Pistols/Single leg squats
4x10 each leg
4x10 each leg
Workout Name:
None
Description:
50-40-30-20-10
Double Unders
WBS (20/14)
Double Unders
WBS (20/14)
Cooldown:
"Quad
Down Dog
Hurdler
Groin
Foam Roll
Down Dog
Hurdler
Groin
Foam Roll
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
13:01
Female Scaled:
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Thursday, January 15, 2015
Class:
All
Warmup:
3 person sprint relay
100m sprints
8 each
100m sprints
8 each
Workout Name:
None
Description:
EMOM/Death By
2 DL (225/150)
Death By Burpee
2 DL (225/150)
Death By Burpee
Cooldown:
Hurdler
Seated V
Down Dog
GHD Sit-ups
50 reps
Seated V
Down Dog
GHD Sit-ups
50 reps
Performed by 4 athletes
Podium
Male RX:
13+12reps
Female RX:
12+10reps
Male Scaled:
Female Scaled:
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Wednesday, January 14, 2015
Class:
All
Warmup:
HSPU 4x ME
ME strict then
ME Kipping
ME strict then
ME Kipping
Workout Name:
None
Description:
4 RFT
10 P.Snatch (95/65)
10 T2B
200m Run
10 P.Snatch (95/65)
10 T2B
200m Run
Cooldown:
Samson
Hurdler
Shoulders
Planks
2 min
Hurdler
Shoulders
Planks
2 min
Performed by 2 athletes
Podium
Male RX:
10:58
Female RX:
Male Scaled:
12:41
Female Scaled:
Show All Results
Tuesday, January 13, 2015
Class:
All
Warmup:
Back Squat
4x8 @70%
4x8 @70%
Workout Name:
None
Description:
AMRAP 12
20 KBS (53/35)
20 BFSU
20 KBS (53/35)
20 BFSU
Cooldown:
Groin
Hurdler
Quad
Samson
Back Extensions
50 reps
Hurdler
Quad
Samson
Back Extensions
50 reps
Performed by 3 athletes
Podium
Male RX:
233 reps
Female RX:
267 reps
Male Scaled:
Female Scaled:
Show All Results
Monday, January 12, 2015
Class:
All
Warmup:
Double Unders
EMOM 10
30s work
30s rest
EMOM 10
30s work
30s rest
Workout Name:
None
Description:
3 RFT
15 Box Jumps (24/20)
12 Front Squats (135/95)
9 C2B
15 Box Jumps (24/20)
12 Front Squats (135/95)
9 C2B
Cooldown:
Down Dog
Hurdler
Quad
Samson
Handstands
2 min
Hurdler
Quad
Samson
Handstands
2 min
Performed by 3 athletes
Podium
Male RX:
9:35
Female RX:
Male Scaled:
9:41
Female Scaled:
9:33
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Friday, January 09, 2015
Class:
All
Warmup:
Muscle Up Progression
Pull-ups
Pull-ups
Workout Name:
None
Description:
AMRAP 15
10 HPC (135/95)
15 Burpee Jump Overs
10 HPC (135/95)
15 Burpee Jump Overs
Cooldown:
Double Unders
200 reps
200 reps
Performed by 2 athletes
Podium
Male RX:
6+17reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, January 08, 2015
Class:
All
Warmup:
5k Row
Workout Name:
None
Description:
2 RFT
30 WBS (20/14)
30 Box Jumps (24/20)
30 WBS (20/14)
30 Box Jumps (24/20)
Cooldown:
GHD Situps
50 reps
50 reps
Performed by 2 athletes
Podium
Male RX:
4:53
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, January 07, 2015
Class:
All
Warmup:
Deadlift
6x4@75%
6x4@75%
Workout Name:
None
Description:
50 Squats
50 BFSU
50 Alt. Lunges
50 KBS (53/35)
50 BFSU
50 Alt. Lunges
50 KBS (53/35)
Cooldown:
Handstands
2 min
2 min
Performed by 4 athletes
Podium
Male RX:
6:06
Female RX:
7:03
Male Scaled:
Female Scaled:
Show All Results
Tuesday, January 06, 2015
Class:
All
Warmup:
1 mile run
Workout Name:
None
Description:
AMRAP 20
10 S2OH (135/95)
15 Push Ups
20 Slam Balls (20/10)
10 S2OH (135/95)
15 Push Ups
20 Slam Balls (20/10)
Cooldown:
Hip Extensions
50 reps
50 reps
Performed by 5 athletes
Podium
Male RX:
6+0reps
Female RX:
Male Scaled:
6+0reps
Female Scaled:
5+28reps
Show All Results
Monday, January 05, 2015
Class:
All
Warmup:
Back Squat
4x10 @50%
4x10 @50%
Workout Name:
None
Description:
3 RFT
60 DU
30 BFSU
15 Pull-ups
60 DU
30 BFSU
15 Pull-ups
Cooldown:
2 min plank
Performed by 9 athletes
Podium
Male RX:
6:23
Female RX:
11:08
Male Scaled:
14:53
Female Scaled:
Show All Results
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