Tuesday, March 31, 2015
Class:
All
Warmup:
HSPU's
work progression
work progression
Workout Name:
None
Description:
10!
KBS (53/35)
TTB
KBS (53/35)
TTB
Performed by 3 athletes
Podium
Male RX:
5:05
Female RX:
Male Scaled:
Female Scaled:
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Monday, March 30, 2015
Class:
All
Warmup:
Deadlift
20min to establish a 1RM
20min to establish a 1RM
Workout Name:
None
Description:
AMRAP 12
20 OH weighted Lunges
20 Weighted Sit ups (45/25)
50 Double Unders
20 OH weighted Lunges
20 Weighted Sit ups (45/25)
50 Double Unders
Performed by 4 athletes
Podium
Male RX:
360 reps
Female RX:
333 reps
Male Scaled:
Female Scaled:
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Thursday, March 26, 2015
Class:
All
Warmup:
800m x 3
2 min rest
2 min rest
Workout Name:
None
Description:
3 RFT
10 Power Snatch (95/65)
20 Weighted Step Ups (95/65)
10 Power Snatch (95/65)
20 Weighted Step Ups (95/65)
Performed by 1 athlete
Podium
Male RX:
Female RX:
12:24
Male Scaled:
Female Scaled:
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Wednesday, March 25, 2015
Class:
All
Warmup:
Jerk
15min to establish a 1RM
15min to establish a 1RM
Workout Name:
None
Description:
1K Row
50 WBS (20/14)
50 Push Ups
50 Air Squats
50 BFSU
400m Run
50 WBS (20/14)
50 Push Ups
50 Air Squats
50 BFSU
400m Run
Performed by 1 athlete
Podium
Male RX:
013:05
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 24, 2015
Class:
All
Warmup:
EMOM 14
50 DU (odd)
10 GHD Situps (even)
50 DU (odd)
10 GHD Situps (even)
Workout Name:
None
Description:
AMRAP 10
5 Deadlift (275/185)
15 Burpees
5 Deadlift (275/185)
15 Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, March 23, 2015
Class:
All
Warmup:
Squat
20min to establish a 1 RM
20min to establish a 1 RM
Workout Name:
None
Description:
4 RFT
200m Run
10 Pullups
20 Box Jumps
200m Run
10 Pullups
20 Box Jumps
Performed by 2 athletes
Podium
Male RX:
6:21
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 20, 2015
Class:
All
Workout Name:
CrossFit Open 15.4
Description:
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
Cooldown:
GOAT
Performed by 1 athlete
Podium
Male RX:
43 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, March 19, 2015
Class:
All
Warmup:
HSPU Progression: 6x5 *deficit if proficient
Workout Name:
None
Description:
20 Pull Ups
30 KB Swings (70/53)
20 Pull Ups
40 Wall Balls (20/40)
20 Pull Ups
60 DU
800m Run Cashout
30 KB Swings (70/53)
20 Pull Ups
40 Wall Balls (20/40)
20 Pull Ups
60 DU
800m Run Cashout
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 18, 2015
Class:
All
Warmup:
Hang Clean Alternating 10 EMOM:
Odd minute- 1 HC
Even Minute- 10 BJ *HC at 70% Clean 1RM
Odd minute- 1 HC
Even Minute- 10 BJ *HC at 70% Clean 1RM
Workout Name:
None
Description:
3 RFT:
21 T2B
15 DL (225/155)
9 Ring Dips
21 T2B
15 DL (225/155)
9 Ring Dips
Performed by 1 athlete
Podium
Male RX:
7:47
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 17, 2015
Class:
All
Warmup:
C2B Progression: 5x6 *unbroken if proficient
Workout Name:
None
Description:
AMRAP 14:
15 S2OH (95/65)
20 Jumping Air Squats
50 DU
15 S2OH (95/65)
20 Jumping Air Squats
50 DU
Performed by 1 athlete
Podium
Male RX:
5+27reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, March 16, 2015
Class:
All
Warmup:
Heavy OverHead Squats:
6X4
1x2
6X4
1x2
Workout Name:
None
Description:
4 RFT:
400m Run
6 Power Clean (185/135)
12 Burpee Box Step Ups w/Dumbells (45/25)
400m Run
6 Power Clean (185/135)
12 Burpee Box Step Ups w/Dumbells (45/25)
Performed by 2 athletes
Podium
Male RX:
18:27
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 13, 2015
Class:
All
Workout Name:
CrossFit Open 15.3
Description:
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
7 muscle-ups
50 wall balls
100 double-unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, March 12, 2015
Class:
All
Warmup:
Heavy Thruster: 5x5
Workout Name:
None
Description:
4 RFT: 400m Run, 10 OHS, 20 GHD
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 11, 2015
Class:
All
Warmup:
2x400m run
Workout Name:
JC Bday WOD
Description:
"3-11-81"
3 RFT
11 Push-ups
3 Burpees
11 Pull-ups
3 Burpees
11 HSPU
3 Burpees
11 GHDSU
3 Burpees
11 Box jumps
3 Burpees
11 T2B
3 RFT
11 Push-ups
3 Burpees
11 Pull-ups
3 Burpees
11 HSPU
3 Burpees
11 GHDSU
3 Burpees
11 Box jumps
3 Burpees
11 T2B
Performed by 2 athletes
Podium
Male RX:
10:57
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 10, 2015
Class:
All
Warmup:
Snatch EMOM x 10
-Squat Snatch
-Hang Snatch (Power or Squat)
*Weight at 65% 1 RM
-Squat Snatch
-Hang Snatch (Power or Squat)
*Weight at 65% 1 RM
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 3 athletes
Podium
Male RX:
380 reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, March 09, 2015
Class:
All
Warmup:
FrontSquat:
1x10 @ 50%
1x8 @ 60%
2x6 @ 70%
2x3 @ 80%
1x2 @ 85%
1x10 @ 50%
1x8 @ 60%
2x6 @ 70%
2x3 @ 80%
1x2 @ 85%
Workout Name:
None
Description:
3RFT:
10 Cal Row/AD
15 Thrusters (95/65)
20Goblet Squats(53/35)
25 MB BFSU (20/14)
10 Cal Row/AD
15 Thrusters (95/65)
20Goblet Squats(53/35)
25 MB BFSU (20/14)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, March 05, 2015
Class:
All
Warmup:
Handstand Walks
*15-20 min to work on form
*15-20 min to work on form
Workout Name:
None
Description:
AMRAP 14:
30DU
15KBS (53/35)
10Jerks (135/85)
30DU
15KBS (53/35)
10Jerks (135/85)
Performed by 1 athlete
Podium
Male RX:
4+16reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 04, 2015
Class:
All
Warmup:
Clean ComplexEMOM x 10
1 Clean
1 Hang Power Clean
1 Front Squat
*Weight at 75% Clean 1RM
1 Clean
1 Hang Power Clean
1 Front Squat
*Weight at 75% Clean 1RM
Workout Name:
None
Description:
AMRAP 12:
HSPU
DeadLift (225/135)
T2B
3-6-9-12, 3-6-9-12, ....
HSPU
DeadLift (225/135)
T2B
3-6-9-12, 3-6-9-12, ....
Performed by 3 athletes
Podium
Male RX:
153 reps
Female RX:
106 reps
Male Scaled:
Female Scaled:
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Tuesday, March 03, 2015
Class:
All
Warmup:
Row EMOM x 10:
40sec max effort
20sec rest
40sec max effort
20sec rest
Workout Name:
None
Description:
4RFT:
1 Rope Climb
10 Back Weighted Lunges (115/85)
20 Box Jumps
40 DU
1 Rope Climb
10 Back Weighted Lunges (115/85)
20 Box Jumps
40 DU
Performed by 5 athletes
Podium
Male RX:
9:04
Female RX:
18:19
Male Scaled:
Female Scaled:
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Monday, March 02, 2015
Class:
All
Warmup:
Back Squat:
1x10 @ 50%
1x8 @ 60%
2x6 @ 70%
2x4 @ 80%
1x2 @ 85%
1x10 @ 50%
1x8 @ 60%
2x6 @ 70%
2x4 @ 80%
1x2 @ 85%
Workout Name:
None
Description:
AMRAP 12:
10 S2OH (95/65)
10 Bar Facing Burpee Jump Overs
10 GHD SU
10 S2OH (95/65)
10 Bar Facing Burpee Jump Overs
10 GHD SU
Performed by 3 athletes
Podium
Male RX:
200 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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