Friday, January 29, 2016

Class:
All
Warmup:
30 Front Squat, 155/105
15 Muscle up
20 Front Squat, 155/105
10 Muscle up
10 Front Squat, 155/105
5 Muscle up
Workout Name:
None
Description:
EMOMx16
4 rounds of:
Min 1: 200m run
Min 2: 15/12 calorie Bike
Min 3: 18/15 calorie Row
Min 4: 50 Double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 28, 2016

Class:
All
Warmup:
GOAT & Mobility
Workout Name:
None
Description:
5 RFT:
30 KBS, 2/1.5 pood
30 Push ups
Then 1,000m Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 27, 2016

Class:
All
Warmup:
2 rounds of:
15 seconds of max rep Power Snatches 165/115
45 seconds rest
25 seconds of max repHang Power Cleans, 165/115
35 seconds rest
15 seconds of max rep Power Jerks, 165/115
45 seconds rest
25 seconds of max rep Front Squats, 165/115
35 seconds rest
Workout Name:
None
Description:
5 RFT:
5 Deads, 315/255
15 Kipping HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 26, 2016

Class:
All
Warmup:
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18
Thruster, 95/65
TTB
Workout Name:
None
Description:
EMOMx10
Odd: 20/16 Cal Row
Even: 50 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 25, 2016

Class:
All
Warmup:
5 minutes of max rep Burpee Box Jump Overs, 24/20
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups
Workout Name:
None
Description:
A. 32 Back Squat
B. 22 Front Squat
C. 12 OHS

EMOMx9
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups
Minute 2: 15 unbroken OHS, 95/65
Minute 3: Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 22, 2016

Class:
All
Warmup:
EMOMx20
Odd: 20/16 Calorie Row
Even: 10 Jerks, 135/95
Workout Name:
None
Description:
20 Muscle ups
40 DeadLifts, 315/225
80 Wall Balls, 20/14
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 21, 2016

Class:
All
Warmup:
GOAT & Mobility
Workout Name:
None
Description:
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 155/105, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
1 Snatch + 5 CJ, 225/155
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 20, 2016

Class:
All
Warmup:
Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
Workout Name:
None
Description:
A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 19, 2016

Class:
All
Warmup:
AMRAP 12:
10 Burpees
25 DU
Workout Name:
None
Description:
10 Sets of 10 unbroken Kipping HSPU rest as needed between sets.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 18, 2016

Class:
All
Warmup:
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95
Workout Name:
None
Description:
6 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 15, 2016

Class:
All
Warmup:
EMOMx21
Min 1: :35 seconds for max calorie Row
Min 2: :35 seconds for max reps of Clean and Jerks at 185/135
Min 3: :35 seconds for max reps of Muscle ups
Workout Name:
None
Description:
2 RFT:
6 Ring Muscle ups
9 Clean and Jerks, 185/135

Rest 5 minutes

2 RFT:
3 Ring Muscle ups
12 Clean and Jerks, 135/95
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 14, 2016

Class:
All
Warmup:
GOAT
Mobility
Workout Name:
None
Description:
3 Rounds for time:
40 Calorie Row
4 min Rest
20 Calorie Row
2 min Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 13, 2016

Class:
All
Warmup:
A. 4x6 Unbroken Power Cleans for time, 205/145 rest as little time as possible between sets
B. 3x9 Unbroken Hang Power Snatches, 135/95 rest as little time as possible between sets
Workout Name:
None
Description:
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 12, 2016

Class:
All
Warmup:
Snatch
1RM
Workout Name:
None
Description:
5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 11, 2016

Class:
All
Warmup:
Cleans
1RM Squat Clean
Workout Name:
None
Description:
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 08, 2016

Class:
All
Warmup:
Snatch
EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as possible.
Workout Name:
None
Description:
21 15 9:
Deadlifts, 275/185
Box Jumps, 30/24
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 07, 2016

Class:
All
Warmup:
Double unders
GOAT
Workout Name:
None
Description:
4 RFT:
400m run
20 Push press (95/65)
10 Front rack Lunges (95/65)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 06, 2016

Class:
All
Warmup:
Clean
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

Squat
11 Back Squat, Heavy
110 Back Squat, Heavy
1x1Back Squat, Heavy
120 Back Squat, Heavy
11 Back Squat, Heavy
1x30Back Squat, Heavy
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.
Workout Name:
Karen
Description:
For time:
150 Wallball shots (20/14)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 05, 2016

Class:
All
Warmup:
For time:
15-10-5:
Power Clean, 135/95
HSPU
Directly into
15-10-5:
Hang Power Clean, 135/95
Ring Dip
Workout Name:
None
Description:
A. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 04, 2016

Class:
All
Warmup:
1. Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat
Workout Name:
None
Description:
Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 T2B
20 Squat Snatch, 115/80
20 Bar MU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

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