Monday, November 30, 2015
Class:
All
Warmup:
Work up to a 1-rep heavy from the hang
Workout Name:
None
Description:
15-12-9-6:
Power Clean (135/95)
TTB
Push Jerk
BJ (24/20)
*Rx(155/105)
16:00 cap
Power Clean (135/95)
TTB
Push Jerk
BJ (24/20)
*Rx(155/105)
16:00 cap
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Wednesday, November 25, 2015
Class:
All
Workout Name:
None
Description:
20 Deadlifts (275/185)
400m Run
20 KB Swings (70/53)
400m Run
20 OHS (115/80)
400m Run
20 Burpees
400m Run
20 C2B
400m Run
20 Box Jumps (24/20)
400m Run
20 DB squat cleans (45/30)
400m Run
400m Run
20 KB Swings (70/53)
400m Run
20 OHS (115/80)
400m Run
20 Burpees
400m Run
20 C2B
400m Run
20 Box Jumps (24/20)
400m Run
20 DB squat cleans (45/30)
400m Run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, November 24, 2015
Class:
All
Warmup:
HSPU
Plank
Plank
Workout Name:
None
Description:
2000m Row
200 DU
200m Walking lunge
200 DU
200m Walking lunge
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, November 23, 2015
Class:
All
Warmup:
Front Squats
6x3
6x3
Workout Name:
None
Description:
5 RFT
10 Hang Power Snatch
10 C2B
10 Hang Power Snatch
10 C2B
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, November 20, 2015
Class:
All
Warmup:
Weighted Pullups
Workout Name:
None
Description:
7 RFT
7 Power Cleans (95/65)
7 Thrusters
7 bar facing burpees
7 Power Cleans (95/65)
7 Thrusters
7 bar facing burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, November 19, 2015
Class:
All
Warmup:
5x300m Row
Equal Rest
Equal Rest
Workout Name:
None
Description:
AMRAP 10
10 TTB
10 Burpees
10 TTB
10 Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 18, 2015
Class:
All
Warmup:
DU
GHD Sit Ups
GHD Sit Ups
Workout Name:
None
Description:
800m Run
10 Snatches (135/95)
10 MU
400m Run
5 Snatches
5 MU
10 Snatches (135/95)
10 MU
400m Run
5 Snatches
5 MU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, November 17, 2015
Class:
All
Warmup:
EMOM 10
3 Clean and Jerks
3 Clean and Jerks
Workout Name:
None
Description:
4 RFT
7 DL (275/185)
30 Squats
7 HSPU
7 DL (275/185)
30 Squats
7 HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, November 16, 2015
Class:
All
Warmup:
Back Squats
5x5 @75-80%
5x5 @75-80%
Workout Name:
None
Description:
3 RFT
20 Pull ups
30 WBS
1K row cash out
20 Pull ups
30 WBS
1K row cash out
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, November 13, 2015
Class:
All
Warmup:
Front Squats
5x8
5x8
Workout Name:
None
Description:
40 OVHS (95/65)
30 Push Press
30 OVHS
20 PP
20 OVHS
10 PP
10 OVHS
5 PP
30 Push Press
30 OVHS
20 PP
20 OVHS
10 PP
10 OVHS
5 PP
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, November 12, 2015
Class:
All
Warmup:
Single Leg RDL 3x10 each leg
Glute Bridges 3x20
GHD Raises 3x5
Glute Bridges 3x20
GHD Raises 3x5
Workout Name:
None
Description:
Death By Fran
1 Thruster
1 Pullup
Increase both thruster and pullup by 1 rep every minute
(minimum of 8 min work)
1 Thruster
1 Pullup
Increase both thruster and pullup by 1 rep every minute
(minimum of 8 min work)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 11, 2015
Class:
All
Warmup:
EMOM 12
1 Power Clean + 2 Jerks
1 Power Clean + 2 Jerks
Workout Name:
None
Description:
25 Burpees
50 Slam Balls
100 DU
Every 2 minutes run a 200
50 Slam Balls
100 DU
Every 2 minutes run a 200
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, November 10, 2015
Class:
All
Warmup:
Weighted Lunges
4x6 each leg
4x6 each leg
Workout Name:
None
Description:
AMRAP 14
5 DL (225/155)
10 Burpee Jump Overs
20 BFSU
5 DL (225/155)
10 Burpee Jump Overs
20 BFSU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, November 09, 2015
Class:
All
Warmup:
6x250m row
equal rest
equal rest
Workout Name:
None
Description:
4 RFT
10 TTB
20 BJ
30 WBS
10 TTB
20 BJ
30 WBS
Cooldown:
11/10/15: 2 x 800m TT, rest 5:00, all out sprint for your life on both
1000k row buy-in
4 rds: 10 thrusters (45/35)
5 Wallball shots (20/14)
30 sec plank
1.0 mile bike cash-out
11/12/15: 3 x (200m, 400m, 600m), Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.
5 RDS: 2 minute intervals, 1 min rest:
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Wall ball shots
10 T2B
1000k row buy-in
4 rds: 10 thrusters (45/35)
5 Wallball shots (20/14)
30 sec plank
1.0 mile bike cash-out
11/12/15: 3 x (200m, 400m, 600m), Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.
5 RDS: 2 minute intervals, 1 min rest:
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Wall ball shots
10 T2B
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, November 06, 2015
Class:
All
Warmup:
1-rep Max Back Squat
Workout Name:
None
Description:
3 RFT
5 Hang Snatch (135/85)
10 Weighted Step-ups
Every time the bar hits the ground 5 burpee penalty
5 Hang Snatch (135/85)
10 Weighted Step-ups
Every time the bar hits the ground 5 burpee penalty
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, November 05, 2015
Class:
All
Warmup:
Pull up progression
Strict
Kipping
BF
C2B
Strict
Kipping
BF
C2B
Workout Name:
None
Description:
1k row
1k run
1k AD
1k run
1k AD
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 04, 2015
Class:
All
Warmup:
Work up to heavy Push Press
Work up to heavy Push Jerk
Work up to heavy Split Jerk
Work up to heavy Push Jerk
Work up to heavy Split Jerk
Workout Name:
None
Description:
AMRAP 10
5 TTB
10 Push Ups
15 squats
5 TTB
10 Push Ups
15 squats
Performed by 1 athlete
Podium
Male RX:
316 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Work up to heavy Push Press
Work up to heavy Push Jerk
Work up to heavy Split Jerk
Work up to heavy Push Jerk
Work up to heavy Split Jerk
Workout Name:
None
Description:
10 AMRAP
5 TTB
10 Push Ups
15 squats
5 TTB
10 Push Ups
15 squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, November 03, 2015
Class:
All
Warmup:
8x100m Sprints
Sprint 100, walk 100
Sprint 100, walk 100
Workout Name:
None
Description:
3RFT
5 MU
10 Squat Cleans (135/95)
20 Box Jumps (24/20)
5 MU
10 Squat Cleans (135/95)
20 Box Jumps (24/20)
Performed by 2 athletes
Podium
Male RX:
9:13
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, November 02, 2015
Class:
All
Warmup:
Clean and Jerk
5x2
5x2
Workout Name:
None
Description:
6 Rounds
1min Row for Calories
1min Burpees
1min DU
1min Rest
1min Row for Calories
1min Burpees
1min DU
1min Rest
Cooldown:
11/3/2015
3-6 x 400m, rest 2:00, hold within 3-5 seconds
14 AMRAP: Buyin-5 Rds 10 cal row 8 Burpee jump over
30 DU
20 ASQ
11/3/2015
4-6 x 400m, rest 2:00, hold within 3-5 seconds
16 EMOM
10 Box jumps, 10 Dumbbell power snatch R (25/15)
10 Box jumps, 10 Dumbbell power snatch L (25/15)
10 Step lunges, 10 Butterfly situps
10 Step lunges, 10 Butterfly situps
3-6 x 400m, rest 2:00, hold within 3-5 seconds
14 AMRAP: Buyin-5 Rds 10 cal row 8 Burpee jump over
30 DU
20 ASQ
11/3/2015
4-6 x 400m, rest 2:00, hold within 3-5 seconds
16 EMOM
10 Box jumps, 10 Dumbbell power snatch R (25/15)
10 Box jumps, 10 Dumbbell power snatch L (25/15)
10 Step lunges, 10 Butterfly situps
10 Step lunges, 10 Butterfly situps
Performed by 1 athlete
Podium
Male RX:
725 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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