Wednesday, November 26, 2014
Class:
All
Warmup:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Workout Name:
NO AM classes, please keep checking our website & FB page for updates on classes
Description:
3x500m Row
https://www.youtube.com/watch?v=MVHI8fjSgQM
https://www.youtube.com/watch?v=MVHI8fjSgQM
Performed by 1 athlete
Podium
Male RX:
3:26
Female RX:
Male Scaled:
Female Scaled:
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Enter Your Results
Tuesday, November 25, 2014
Class:
All
Warmup:
Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Snatch (135/95)
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Snatch (135/95)
Workout Name:
None
Description:
12 Strict handstand push-ups
9 Clusters (155/105)
6 Rope climbs
9 Clusters (155/105)
6 Rope climbs
Performed by 4 athletes
Podium
Male RX:
2:10
Female RX:
Male Scaled:
4:04
Female Scaled:
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Monday, November 24, 2014
Class:
All
Warmup:
Annie
50-40-30-20-10
Double unders
Butterfly sit-ups
50-40-30-20-10
Double unders
Butterfly sit-ups
Workout Name:
None
Description:
11 AMRAP
800m hammer run
1 Deadlift (315/225)
7 Bar jump over burpees
1 Deadlift
9 Ring dips
800m hammer run
1 Deadlift (315/225)
7 Bar jump over burpees
1 Deadlift
9 Ring dips
Performed by 6 athletes
Podium
Male RX:
116 reps
Female RX:
Male Scaled:
3-way Tie
72 reps
Female Scaled:
72 reps
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Friday, November 21, 2014
Class:
Potluck Party tonight @ 7PM (NO 6:30PM class)
Warmup:
Bench Press
-3x7 @ 65%
-2x4 @ 75%
-1x1 @ 80%
-3x7 @ 65%
-2x4 @ 75%
-1x1 @ 80%
Workout Name:
None
Description:
3 RFT:
800m Run
10 Overhead Squats (95/65)
10 Box Jumps
800m Run
10 Overhead Squats (95/65)
10 Box Jumps
Cooldown:
Party!
Performed by 6 athletes
Podium
Male RX:
2-way Tie
13:53
Female RX:
16:18
Male Scaled:
15:03
Female Scaled:
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Thursday, November 20, 2014
Class:
Potluck Party tomorrow 7PM!!!
Warmup:
Back Squats (every 2 mins each set)
-6 reps @ 60%
-5 reps @ 65%
-4 reps @ 70%
-3 reps @ 75%
-2 reps @ 80%
-6 reps @ 60%
-5 reps @ 65%
-4 reps @ 70%
-3 reps @ 75%
-2 reps @ 80%
Workout Name:
None
Description:
10 AMRAP:
5 Clean and Jerk (155/105)
15 GHD
30 Double Unders
5 Clean and Jerk (155/105)
15 GHD
30 Double Unders
Cooldown:
Hip extensions
Comments:
NO 6:30PM class Friday, come party w/ us instead!
Performed by 4 athletes
Podium
Male RX:
Female RX:
3+5reps
Male Scaled:
3+15reps
Female Scaled:
2+3reps
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Wednesday, November 19, 2014
Class:
All
Warmup:
HSPU (strict if proficient)
-5x10 (2 mins per set)
-5x10 (2 mins per set)
Workout Name:
None
Description:
12 AMRAP:
200m Run
25 Double Unders
4 Rope Climbs
200m Run
25 Double Unders
4 Rope Climbs
Cooldown:
Glute bridges
Performed by 4 athletes
Podium
Male RX:
5+0reps
Female RX:
2+27reps
Male Scaled:
4+200reps
Female Scaled:
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Tuesday, November 18, 2014
Class:
All
Warmup:
Overhead Walking Lunges 6 Rds (1rd=50ft)
-115#/75#
-115#/75#
Workout Name:
None
Description:
10 RFT: (20 min time cap)
3 Power Snatches (115/75)
15 Wall Balls (20/14)
3 Power Snatches (115/75)
15 Wall Balls (20/14)
Cooldown:
Plank
Performed by 4 athletes
Podium
Male RX:
13:34
Female RX:
19:07
Male Scaled:
15:16
Female Scaled:
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Monday, November 17, 2014
Class:
All
Warmup:
Squat Cleans 10 Rds (every 90 seconds)
-55%, 60%, 65%, 70%, 75%,
75%, 80%, 85%, 90%, 95%
-55%, 60%, 65%, 70%, 75%,
75%, 80%, 85%, 90%, 95%
Workout Name:
None
Description:
4 RFT:
5 Chest to Bar
10 Deadlift (225/155)
15 Lateral Burpee Jump Overs
Fitness - scale reps and/or modify
Performance - 3-6-12 reps
5 Chest to Bar
10 Deadlift (225/155)
15 Lateral Burpee Jump Overs
Fitness - scale reps and/or modify
Performance - 3-6-12 reps
Cooldown:
GHD situps
Performed by 4 athletes
Podium
Male RX:
8:30
Female RX:
Male Scaled:
9:26
Female Scaled:
9:40
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Friday, November 14, 2014
Class:
All
Warmup:
3x 400m run
rest 1 min
or
3x500 row (if you ran yesterday)
rest 1 min
or
3x500 row (if you ran yesterday)
Workout Name:
None
Description:
100 Double unders
8 Manmakers (45/30)
60 ft Handstand walk
4 Rope climbs
200m Run
Fitness - Scale reps and/or modify movements
Performance - scale reps: 6 Manmakers, 44' Handstand walks and 2 Rope climbs
8 Manmakers (45/30)
60 ft Handstand walk
4 Rope climbs
200m Run
Fitness - Scale reps and/or modify movements
Performance - scale reps: 6 Manmakers, 44' Handstand walks and 2 Rope climbs
Cooldown:
GHD sit-ups
Quad
Quad
Performed by 5 athletes
Podium
Male RX:
8:36
Female RX:
Male Scaled:
9:27
Female Scaled:
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Thursday, November 13, 2014
Class:
All
Warmup:
5k run
For Time!
http://www.crossfit.com/
Mainsite WOD
For Time!
http://www.crossfit.com/
Mainsite WOD
Workout Name:
None
Description:
Max effort tire flips (Must be lifting the tire within 5 seconds of each flip)
Cooldown:
Rollout foot
Stretch
Stretch
Comments:
Post ME tire flip score to comments on Facebook.
Performed by 1 athlete
Podium
Male RX:
28:42
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 12, 2014
Class:
All
Warmup:
Power cleans
15 minutes to build to 3 rep Max
15 minutes to build to 3 rep Max
Workout Name:
None
Description:
2 mins to complete 50 reps, every 50 reps completed athlete gets an additional 2 mins. Athlete must complete 150 reps in 6 mins or less, otherwise the WOD scales to Fitness level.
20 Burpees
20 Box jump overs
10 Hip extensions
Fitness - 3 RFT
Performance - scale rep to 15-15-5
20 Burpees
20 Box jump overs
10 Hip extensions
Fitness - 3 RFT
Performance - scale rep to 15-15-5
Cooldown:
Wall sits
Comments:
Rx athletes
Performed by 3 athletes
Podium
Male RX:
5:55
Female RX:
Male Scaled:
10:51
Female Scaled:
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Tuesday, November 11, 2014
Class:
All
Warmup:
6 EMOM
5 Back sqt
Back squat
5x7 @ 65%
5 Back sqt
Back squat
5x7 @ 65%
Workout Name:
None
Description:
12 AMRAP
10 Wall ball shots (20/14)
10 Med ball sit-ups
10 Wall ball shots (20/14)
10 Med ball sit-ups
Cooldown:
Double unders
Performed by 7 athletes
Podium
Male RX:
12+1reps
Female RX:
12+2reps
Male Scaled:
Female Scaled:
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Monday, November 10, 2014
Class:
All
Warmup:
300 Double unders
Workout Name:
None
Description:
10-9-8-7-6-5-4-3-2-1
Jerk (135/95)
2-4-6-8-10-12-14-16-18-20
Pull-ups
Fitness scale weight
Performance scale reps: 10-8-6-4-2 & 4-8-12-16-20
Jerk (135/95)
2-4-6-8-10-12-14-16-18-20
Pull-ups
Fitness scale weight
Performance scale reps: 10-8-6-4-2 & 4-8-12-16-20
Cooldown:
Childs pose
Plank
Plank
Performed by 6 athletes
Podium
Male RX:
11:06
Female RX:
Male Scaled:
9:23
Female Scaled:
12:00
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Friday, November 07, 2014
Class:
All
Warmup:
Max effort Handstand push-ups
Handstand walks
Handstand walks
Workout Name:
None
Description:
10 EMOM each
Row - 15 Pulls per minute
AirDyne - .20 miles
Fitness - 10 Pulls & .15 miles
Performance - 7 EMOM
Score will be total calories.
Row - 15 Pulls per minute
AirDyne - .20 miles
Fitness - 10 Pulls & .15 miles
Performance - 7 EMOM
Score will be total calories.
Cooldown:
Supermans
Hurdler stretch
Hurdler stretch
Comments:
The intended purpose of this WOD is to give max effort for each and every minute!
Performed by 2 athletes
Podium
Male RX:
246 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, November 06, 2014
Class:
All
Warmup:
Mobility
Band stretches
Band stretches
Workout Name:
None
Description:
3-6-9, 2-4-6, 1-2-3
Snatch-Clean-Deadlift (135/95)
Muscle ups-C2B pull-ups-Pull-ups
Overhead squat-Front squat-Back squat (135/95)
T2B-K2E-BFSU
example:
3-Snatch, 6-Clean, 9-Deadlift (135/95)
3-Muscle ups, 6-C2B pull-ups, 9-Pull-ups
3-Overhead squat, 6-Front squat, 9-Back squat (135/95)
3-T2B, 6-K2E, 9-BFSU
then 2-4-6 same sequence, 1-2-3 same sequence
15:00 cutoff
Snatch-Clean-Deadlift (135/95)
Muscle ups-C2B pull-ups-Pull-ups
Overhead squat-Front squat-Back squat (135/95)
T2B-K2E-BFSU
example:
3-Snatch, 6-Clean, 9-Deadlift (135/95)
3-Muscle ups, 6-C2B pull-ups, 9-Pull-ups
3-Overhead squat, 6-Front squat, 9-Back squat (135/95)
3-T2B, 6-K2E, 9-BFSU
then 2-4-6 same sequence, 1-2-3 same sequence
15:00 cutoff
Cooldown:
Mobility
Foam roll/lacrosse & softball
Foam roll/lacrosse & softball
Comments:
Fitness modify: Muscle ups-->C2B-->Strict Pull-ups-->Pull-ups-->Ring rows
T2B-->K2E-->Knee raises-->toe touches
Performance scale: weight (115/75)
T2B-->K2E-->Knee raises-->toe touches
Performance scale: weight (115/75)
Performed by 2 athletes
Podium
Male RX:
14:44
Female RX:
Male Scaled:
14:05
Female Scaled:
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Wednesday, November 05, 2014
Class:
All
Warmup:
Strict press
5-4-3-2-1
Last rep should be a Max effort
5-4-3-2-1
Last rep should be a Max effort
Workout Name:
None
Description:
200m run Buy-in
2 rds
10 ring dips
10 GHD sit-ups
200m run
2 rds
10 ring dips
10 GHD sit-ups
200m run Cash-out
Fitness scale movements
Performance scale reps to 6
2 rds
10 ring dips
10 GHD sit-ups
200m run
2 rds
10 ring dips
10 GHD sit-ups
200m run Cash-out
Fitness scale movements
Performance scale reps to 6
Cooldown:
Glute Bridges
Butterfly stretch
Butterfly stretch
Performed by 6 athletes
Podium
Male RX:
6:23
Female RX:
Male Scaled:
6:29
Female Scaled:
7:53
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Tuesday, November 04, 2014
Class:
All
Warmup:
Snatch + Overhead squat
16 EOMOM (every other min on the min)
16 EOMOM (every other min on the min)
Workout Name:
None
Description:
20 AMRAP
20 Double unders
20 Air squats
20 Double unders
20 Air squats
Cooldown:
5x5 GHD hip extensions
Samson
Samson
Performed by 8 athletes
Podium
Male RX:
21+25reps
Female RX:
16+30reps
Male Scaled:
Female Scaled:
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Monday, November 03, 2014
Class:
All
Warmup:
6 EMOM
6-5-4-3-2-1 Hang power clean (155/105)
1-2-3-4-5-6 Jerk
1st min=6 HPC + 1 jerk
2nd min=5 HPC + 2 jerk
6-5-4-3-2-1 Hang power clean (155/105)
1-2-3-4-5-6 Jerk
1st min=6 HPC + 1 jerk
2nd min=5 HPC + 2 jerk
Workout Name:
None
Description:
400m run
30 pull ups
400m run
30 WBS (20/14)
400m run
30 KBS (70/53)
400m run
FOR TIME!
Fitness: scale weight
Performance: scale reps to 20
30 pull ups
400m run
30 WBS (20/14)
400m run
30 KBS (70/53)
400m run
FOR TIME!
Fitness: scale weight
Performance: scale reps to 20
Cooldown:
Plank
Calf stretch (push up against the wall, hold for at least 30 seconds, switch feet.
Calf stretch (push up against the wall, hold for at least 30 seconds, switch feet.
Comments:
WOD is intended to be done at a high intensity under 15:00 mins.
Performed by 5 athletes
Podium
Male RX:
10:53
Female RX:
Male Scaled:
13:57
Female Scaled:
Show All Results
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