Friday, October 31, 2014
Class:
All
Warmup:
Snatch
Workout Name:
None
Description:
2 mins max effort bench press (body weight)
1 min max effort T2B
1 min max effort T2B
Cooldown:
GHD
Performed by 1 athlete
Podium
Male RX:
57 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 30, 2014
Class:
All
Warmup:
800m run - 400m run -200m run
Rest the exact same time it takes to run each.
Rest the exact same time it takes to run each.
Workout Name:
None
Description:
4 RFT
5 Deadlifts (225/155)*
15 pull-ups
25 Double unders
*Increase 10lbs each rd
5 Deadlifts (225/155)*
15 pull-ups
25 Double unders
*Increase 10lbs each rd
Cooldown:
Wall sit
Sampson
Sampson
Performed by 6 athletes
Podium
Male RX:
5:13
Female RX:
Male Scaled:
Female Scaled:
10:19
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Wednesday, October 29, 2014
Class:
All
Warmup:
Back squat:
10x3@80%
10x3@80%
Workout Name:
None
Description:
1k Run
30 Handstand push-ups
1k Row
30 Handstand push-ups
1k Row
Cooldown:
Plank
Quad/calf
Quad/calf
Performed by 9 athletes
Podium
Male RX:
8:40
Female RX:
Male Scaled:
15:27
Female Scaled:
14:35
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Tuesday, October 28, 2014
Class:
All
Warmup:
Deadlift
5x5@50%,55%,60%,65%,70%
5x5@50%,55%,60%,65%,70%
Workout Name:
None
Description:
7 AMRAP
3/3, 6/6, 9/9, 12/12...
Wall balls
Box jumps
Rep count: if you finish the 9s = 36, 12s = 60, 15s = 90, 18s = 126, 21s = 168, 24s = 216
3/3, 6/6, 9/9, 12/12...
Wall balls
Box jumps
Rep count: if you finish the 9s = 36, 12s = 60, 15s = 90, 18s = 126, 21s = 168, 24s = 216
Cooldown:
100 BFSU
Sqt stretch
Sqt stretch
Performed by 7 athletes
Podium
Male RX:
168 reps
Female RX:
136 reps
Male Scaled:
Female Scaled:
90 reps
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Monday, October 27, 2014
Class:
All
Warmup:
1k Row for time
Workout Name:
None
Description:
5 mins to est. 1RM clean
5 mins max effort airdyne
SCORE will be clean weight + calories airdyned
5 mins max effort airdyne
SCORE will be clean weight + calories airdyned
Cooldown:
3x5 HSPU
Childs pose
Childs pose
Friday, October 24, 2014
Class:
All
Warmup:
Weightlifting GOAT
Workout Name:
None
Description:
5 RFT
20 Pull Ups
10 Power Cleans (135/95)
200m
20 Pull Ups
10 Power Cleans (135/95)
200m
Cooldown:
Quad
Performed by 3 athletes
Podium
Male RX:
13:38
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 23, 2014
Class:
All
Warmup:
OH Squats
510
510
Workout Name:
None
Description:
50 BSU
40 Lunges
30 Burpees
20 T2B
10 Muscle Ups
40 Lunges
30 Burpees
20 T2B
10 Muscle Ups
Performed by 2 athletes
Podium
Male RX:
7:18
Female RX:
Male Scaled:
10:50
Female Scaled:
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Monday, October 20, 2014
Class:
All
Warmup:
Power Cleans
1x6@50%
1x4@60%
3x2@75%
1x6@50%
1x4@60%
3x2@75%
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
95 pound Thruster
Pull-ups
Cooldown:
L-Sits
Foam roll
Foam roll
Performed by 5 athletes
Podium
Male RX:
2:39
Female RX:
Male Scaled:
Female Scaled:
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