Friday, October 28, 2016

Class:
All
Warmup:
Teams of 2,
25 AMRAP:
3 Rope Climbs
40 Clean and Jerks
30 HSPU
40 Power Snatches
90 DU
40 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105
Workout Name:
None
Description:
150 Double unders, rest 1 minute
100 Double unders, rest :30
50 Double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 27, 2016

Class:
All
Warmup:
GOAT
Workout Name:
None
Description:
15 Tire flips
1 min rest
30 GHDSU
1 min rest
45 Push-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 26, 2016

Class:
All
Warmup:
Hang Squat Clean
5x3 reps at 65%

Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%
Workout Name:
None
Description:
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, October 25, 2016

Class:
All
Warmup:
AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

Rest 5 mins

AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB

Rest 5 mins

AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU
Workout Name:
None
Description:
6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, October 24, 2016

Class:
All
Warmup:
Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5 reps at 80%; single at 91%
Workout Name:
None
Description:
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, October 21, 2016

Class:
All
Warmup:
Snatch
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)
Workout Name:
None
Description:
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 20, 2016

Class:
All
Warmup:
20 OH Step lunge
30 Front rack Step lunge
40 Back rack Step lunge
*5 burpees every time bar touches ground
Workout Name:
None
Description:
3 Rds
2 AMRAP
15 Box jump
5 HSPU
1 min rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 19, 2016

Class:
All
Warmup:
Clean
A. 3 Squat Cleans at 60%
B. 3 Squat Cleans at 70%
C. 3 Squat Cleans at 75%
D. 2x2 Squat Cleans at 80%
Workout Name:
None
Description:
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, October 18, 2016

Class:
All
Warmup:
5 Minute:
100 Cals bike + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute:
75 Cals bike + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute:
50 Cal bike + 3 Rd of Cindy
AMRAP Power Cleans, 225/155
Workout Name:
None
Description:
12 EMOM
Odd: 10 C2B Pull ups
Even: 2 Rope climbs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, October 17, 2016

Class:
All
Warmup:
Snatch*
A. 1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B. 1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C. 3x3 at 75% - pause in the bottom of the first rep for 3 seconds
Workout Name:
None
Description:
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, October 14, 2016

Class:
All
Workout Name:
None
Description:
"AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 13, 2016

Class:
All
Warmup:
3 rds:
5 strict press + 5 push press + 5 push jerk
Workout Name:
None
Description:
Buy-in 200m run
5 RFT
Bear crawl + 10 DB P. Snatch
Reverse BC + 10 DB P. Snatch
200m run
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Matt H
14:40
Female Scaled:
Show All Results

Wednesday, October 12, 2016

Class:
All
Warmup:
Clean and Jerk*
A. 1x3 at 60%,
B. 1x3 at 70%,
C. 3x3 at 75%
*All reps are drop from the top
Workout Name:
None
Description:
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, October 11, 2016

Class:
All
Warmup:
Tabata plank
Workout Name:
None
Description:
With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees
Performed by 1 athlete
Podium
Male RX:
Matt H
181 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Monday, October 10, 2016

Class:
All
Warmup:
Back squat
1 RM
Workout Name:
None
Description:
1 Mile run
100 BFSU
100 Push-ups
100 Air squats
100 Pull-ups
*not a chipper
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, October 07, 2016

Class:
All
Warmup:
max set up unbroken Ring Muscle ups
or ME dead hang pull ups + ME Dips
or 30 assisted pull-ups (partner up) + 30 dips

5x5 Thruster, climbing with unlimited rest - no rack.
Workout Name:
None
Description:
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Double unders
200m Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 06, 2016

Class:
All
Warmup:
Front squat
7x3 at 85%, across
Power clean
5x3 at 80% - No TnG
Workout Name:
None
Description:
"The Axe"
12 AMRAP
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 05, 2016

Class:
All
Warmup:
10 EMOM:
Odd: 2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even: 10 TTB
Workout Name:
None
Description:
15 AMRAP:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB
Workout Name:
None
Description:
300 Double Unders for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, October 04, 2016

Class:
All
Warmup:
Tabata Plank

Tabata BFSU
Workout Name:
None
Description:
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, October 03, 2016

Class:
All
Warmup:
1RM Power clean
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

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