Tuesday, December 30, 2014
Class:
All
Warmup:
Back Squats
-2x6 at 65% 1RM
-3x4 at 75%
-2x2 at 85%
-2x6 at 65% 1RM
-3x4 at 75%
-2x2 at 85%
Workout Name:
None
Description:
5 RFT:
5 Front Squats (135/95)
10 S2OH (135/95)
15 Slam Balls (20/14)
5 Front Squats (135/95)
10 S2OH (135/95)
15 Slam Balls (20/14)
Cooldown:
30 GHD situps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Monday, December 29, 2014
Class:
All
Warmup:
Clean Complex x 10 Rounds
(every 90 seconds)
-Clean + Hang Clean + Jerk
*increasing weight after each round
(every 90 seconds)
-Clean + Hang Clean + Jerk
*increasing weight after each round
Workout Name:
None
Description:
21-15-9-15-21
Deadlift (185/105)
Box Jumps
KB Swing (53/35)
Deadlift (185/105)
Box Jumps
KB Swing (53/35)
Cooldown:
Plank
Performed by 3 athletes
Podium
Male RX:
Female RX:
14:58
Male Scaled:
16:36
Female Scaled:
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Tuesday, December 23, 2014
Class:
All
Workout Name:
None
Description:
12 Days of CrossFit Christmas
1 MU/C2BPU/StrictPU
2 Front Squats (135/95)
3 Wall Ball Shots (20/10)
4 Clapping Push Ups
5 KB Swings (53/35)
6 Lunge Steps
7 Box Jumps (24"/20")
8 GHD Sit Ups
9 Deadlifts (135/95)
10 Calorie Row
11 Burpees
12 DB Cluster (45/35)
1 MU/C2BPU/StrictPU
2 Front Squats (135/95)
3 Wall Ball Shots (20/10)
4 Clapping Push Ups
5 KB Swings (53/35)
6 Lunge Steps
7 Box Jumps (24"/20")
8 GHD Sit Ups
9 Deadlifts (135/95)
10 Calorie Row
11 Burpees
12 DB Cluster (45/35)
Performed by 4 athletes
Podium
Male RX:
24:22
Female RX:
Male Scaled:
31:48
Female Scaled:
30:50
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Monday, December 22, 2014
Class:
All
Warmup:
Snatch Complex EMOM x 10
-Squat Snatch + Hang Squat Snatch
*increasing weight after each round, work on not dropping bar during complex"
-Squat Snatch + Hang Squat Snatch
*increasing weight after each round, work on not dropping bar during complex"
Workout Name:
None
Description:
4 RFT:
8 Hang Power Cleans (135/95)
12 Front-Racked Reverse Lunges (135/95)
16 MB Weighted BFSU (20/14)
8 Hang Power Cleans (135/95)
12 Front-Racked Reverse Lunges (135/95)
16 MB Weighted BFSU (20/14)
Cooldown:
Double unders
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
9:15
Female Scaled:
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Friday, December 19, 2014
Class:
All
Warmup:
Banded Sprints w/ Partner
-6 up (Beginning of mat to rings)
-6 down (Opposite)
-6 up (Beginning of mat to rings)
-6 down (Opposite)
Workout Name:
None
Description:
10 AMRAP
2 Rope Climbs
5 HSPU
10 Pull Ups
15 Air Squats
2 Rope Climbs
5 HSPU
10 Pull Ups
15 Air Squats
Cooldown:
Hip ext
Performed by 2 athletes
Podium
Male RX:
4+1reps
Female RX:
Male Scaled:
4+0reps
Female Scaled:
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Thursday, December 18, 2014
Class:
All
Warmup:
Front Squat (every 2 minutes)
-8 reps at 55%
-6 reps at 65%
-5 reps at 75%
-4 reps at 80%
-3 reps at 85%
-8 reps at 55%
-6 reps at 65%
-5 reps at 75%
-4 reps at 80%
-3 reps at 85%
Workout Name:
None
Description:
4 RFT
12 Back Barbell Weighted Box Step-Ups (115/75)
10 S2OH (115/75)
25 Double Unders
*5 burpee penalty everytime bar is dropped
12 Back Barbell Weighted Box Step-Ups (115/75)
10 S2OH (115/75)
25 Double Unders
*5 burpee penalty everytime bar is dropped
Cooldown:
30 Supermans
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, December 17, 2014
Class:
All
Warmup:
Row or AirDyne for 12 min (1 min max effort, 1 min rest)
Workout Name:
None
Description:
400m Run
50 Box Jumps
40 Wall Balls (20/14)
30 Weighted BF SU (20/14)
20 Thrusters (95/65)
10 Pull Ups
50 Box Jumps
40 Wall Balls (20/14)
30 Weighted BF SU (20/14)
20 Thrusters (95/65)
10 Pull Ups
Cooldown:
Plank 2mins
Performed by 6 athletes
Podium
Male RX:
8:38
Female RX:
11:14
Male Scaled:
14:54
Female Scaled:
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Tuesday, December 16, 2014
Class:
All
Warmup:
Jerk (Push or Split)
-2x6
-4x3
*increasing weight after each set
-2x6
-4x3
*increasing weight after each set
Workout Name:
None
Description:
10 AMRAP
1 Snatch (95/65), 2 OH Squat (95/65), 3 Burpee Jump Overs....2 Snatch, 3 OH Squat, 4 Burpee Jump Over....increase one rep after each round
1 Snatch (95/65), 2 OH Squat (95/65), 3 Burpee Jump Overs....2 Snatch, 3 OH Squat, 4 Burpee Jump Over....increase one rep after each round
Cooldown:
Glute bridges
Performed by 4 athletes
Podium
Male RX:
6+2reps
Female RX:
6+0reps
Male Scaled:
6+10reps
Female Scaled:
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Monday, December 15, 2014
Class:
All
Warmup:
Clean Complex x 10 Rounds (every 90 seconds)
-Power Clean+ Hang Clean + Front Squat
*increasing weight after each round
-Power Clean+ Hang Clean + Front Squat
*increasing weight after each round
Workout Name:
None
Description:
5 RFT
15 GHD SU
10 DL (225/155)
15 Wall Balls
15 GHD SU
10 DL (225/155)
15 Wall Balls
Cooldown:
150 Double unders
Comments:
List max weight of clean complex in comments!
Performed by 4 athletes
Podium
Male RX:
11:30
Female RX:
Male Scaled:
11:26
Female Scaled:
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Friday, December 12, 2014
Class:
All
Warmup:
2 mile Airdyne or 3200m Row
Workout Name:
None
Description:
12 AMRAP
15 Burpees
15 Pull-ups
15 Burpees
15 Pull-ups
Cooldown:
GHD sit-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, December 11, 2014
Class:
All
Warmup:
Handstand push-ups
Workout Name:
None
Description:
3-5-7 AMRAP (60 sec rest btw)
500m Row
40 Wall ball shots
30 T2B
20 Lunges (25/15)
10 Ring dips
Last round, complete Chipper
500m Row
40 Wall ball shots
30 T2B
20 Lunges (25/15)
10 Ring dips
Last round, complete Chipper
Cooldown:
Wall-sits
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
26:54
Female Scaled:
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Wednesday, December 10, 2014
Class:
All
Warmup:
3x400m run 60 sec rest
Workout Name:
None
Description:
21-15-9
Power cleans (135/95)
Push-ups
40 Double unders after each rd
Power cleans (135/95)
Push-ups
40 Double unders after each rd
Cooldown:
Hip ext.
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
6:56
Female Scaled:
9:05
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Tuesday, December 09, 2014
Class:
All
Warmup:
Toes-2-Bar
ME
ME
Workout Name:
None
Description:
200m Farmers carry (53&45/35&30)
20 Kettlebell swings (53/35)
20 Squats (45/30)
20 Kettlebell swings (53/35)
20 Squats (45/30)
Cooldown:
100 BFSU
Performed by 4 athletes
Podium
Male RX:
8:37
Female RX:
7:48
Male Scaled:
Female Scaled:
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Monday, December 08, 2014
Class:
All
Warmup:
Double unders
15 sec rest
Work: 15, 30, 45, 60, 45, 30, 15 sec.
15 sec rest
Work: 15, 30, 45, 60, 45, 30, 15 sec.
Workout Name:
None
Description:
3 RFT
15 Deadlifts (185/125)
25 Slam balls (20/10)
400m run
15 Deadlifts (185/125)
25 Slam balls (20/10)
400m run
Cooldown:
Plank
Performed by 5 athletes
Podium
Male RX:
11:24
Female RX:
13:00
Male Scaled:
11:26
Female Scaled:
Show All Results
Friday, December 05, 2014
Class:
All
Warmup:
Deadlift
20 mins to est. 1 rep max
20 mins to est. 1 rep max
Workout Name:
None
Description:
4 RFT
8 Push press (135/95)
25 BF sit-ups
4 Wall climbs
8 Push press (135/95)
25 BF sit-ups
4 Wall climbs
Cooldown:
Plank
Performed by 2 athletes
Podium
Male RX:
7:53
Female RX:
Male Scaled:
11:38
Female Scaled:
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Thursday, December 04, 2014
Class:
All
Warmup:
1k row for time!
20 mins to work on snatch
20 mins to work on snatch
Workout Name:
None
Description:
8 rds (30secs of work)
ME Power snatch (135/95)
ME Power snatch (135/95)
Cooldown:
Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, December 03, 2014
Class:
All
Warmup:
Weighted pull-ups
3-3-2-2-2-1-1-1
3-3-2-2-2-1-1-1
Workout Name:
None
Description:
5 AMRAP
10 GHD sit-ups
10 Back squats (135/95)
1 min rest
5 AMRAP
10 cal airdyne
10 Sumo deadlift high pulls (135/95)
10 GHD sit-ups
10 Back squats (135/95)
1 min rest
5 AMRAP
10 cal airdyne
10 Sumo deadlift high pulls (135/95)
Cooldown:
3x10 hip ext
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
125 reps
Female Scaled:
Show All Results
Tuesday, December 02, 2014
Class:
All
Warmup:
Strict press
10 Mins to est. 1 rep max
Push press 5x2@100% of strict press
10 Mins to est. 1 rep max
Push press 5x2@100% of strict press
Workout Name:
3 years
Description:
Tabata:
KB swings (53/35)
BF sit-ups
Wall ball shots (20/14)
Burpees
https://www.facebook.com/276664952356941/photos/a.316696351687134.73498.276664952356941/316565531700216/?type=3&theater
KB swings (53/35)
BF sit-ups
Wall ball shots (20/14)
Burpees
https://www.facebook.com/276664952356941/photos/a.316696351687134.73498.276664952356941/316565531700216/?type=3&theater
Cooldown:
Glute bridges
Performed by 5 athletes
Podium
Male RX:
288 reps
Female RX:
283 reps
Male Scaled:
201 reps
Female Scaled:
Show All Results
Monday, December 01, 2014
Class:
All
Warmup:
Back squat
10 Mins to est. 1 rep max
5x2@80%
10 Mins to est. 1 rep max
5x2@80%
Workout Name:
None
Description:
50 Double unders
25 Push-ups
50 Double unders
25 Kettlebell swings
50 Double unders
25 Lunges (45/30)
50 Double unders
25 Push-ups
50 Double unders
25 Kettlebell swings
50 Double unders
25 Lunges (45/30)
50 Double unders
Cooldown:
GHD SU
Performed by 8 athletes
Podium
Male RX:
4:28
Female RX:
10:12
Male Scaled:
Female Scaled:
Show All Results
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