Thursday, March 31, 2016
Class:
All
Warmup:
HSPU's
work progression
work progression
Workout Name:
None
Description:
10!
KBS (53/35)
TTB
KBS (53/35)
TTB
Comments:
https://scontent.xx.fbcdn.net/hphotos-xfa1/v/t1.0-9/10409439_888656404491123_4530456964302565309_n.jpg?oh=d7e520383f45deff82d736d4d364d554&oe=5793CC8C
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Wednesday, March 30, 2016
Class:
All
Warmup:
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65
Workout Name:
none
Description:
5 AMRAP
800m run
5 cleans 185/130)
ME DU
800m run
5 cleans 185/130)
ME DU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, March 29, 2016
Class:
All
Warmup:
3 Rds:
5 MU
10 Power Snatch (135/95)
25 Box Jumps (24/20)
5 MU
10 Power Snatch (135/95)
25 Box Jumps (24/20)
Workout Name:
None
Description:
6x6 unbroken Kipping HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rds:
5 MU
10 Power Snatch (135/95)
25 Box Jumps (24/20)
5 MU
10 Power Snatch (135/95)
25 Box Jumps (24/20)
Workout Name:
None
Description:
66 unbroken Kipping HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65
Workout Name:
None
Description:
5 AMRAP
800m run
5 Cleans (185/130)
ME double unders
800m run
5 Cleans (185/130)
ME double unders
Comments:
Rx = Must complete both EMOM and AMRAP
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
HSPU's
work progression
work progression
Workout Name:
None
Description:
10!
KBS (53/35)
TTB
KBS (53/35)
TTB
Comments:
https://scontent.xx.fbcdn.net/hphotos-xfa1/v/t1.0-9/10409439_888656404491123_4530456964302565309_n.jpg?oh=d7e520383f45deff82d736d4d364d554&oe=5793CC8C
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, March 28, 2016
Class:
All
Warmup:
Cleans
Workout Name:
None
Description:
5 Rds of:
:40 of max rep Push Jerks, 135/95
:20 rest
:40 of max rep Burpee Box Jumps, 24.20
:20 rest
:40 of max rep Deadlifts, 225/155
:20 rest
:40 of max rep Bike for calories
:40 of max rep Push Jerks, 135/95
:20 rest
:40 of max rep Burpee Box Jumps, 24.20
:20 rest
:40 of max rep Deadlifts, 225/155
:20 rest
:40 of max rep Bike for calories
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, March 24, 2016
Class:
All
Workout Name:
None
Description:
5RFT
1 Legless Rope Climb
15 Wall Balls, 20/14
1 Legless Rope Climb
45 Double Unders
1 Legless Rope Climb
15 Wall Balls, 20/14
1 Legless Rope Climb
45 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 23, 2016
Class:
All
Warmup:
Back Squat 10-8-6-4-2
Workout Name:
None
Description:
AMRAP 7:
5 Muscle ups
25 Wall Balls
50 Double Unders
5 Muscle ups
25 Wall Balls
50 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, March 22, 2016
Class:
All
Warmup:
Cleans 5-4-3-2-1
135-145-155-165-175-185
Thrusters 5-4-3-2-1
95-105-115-125-135
135-145-155-165-175-185
Thrusters 5-4-3-2-1
95-105-115-125-135
Workout Name:
None
Description:
3 RFT:
10 Clean and Jerks, 155/105
20 Calorie Row
3 RFT:
10 Thrusters, 155/105
20 Calorie Bike
10 Clean and Jerks, 155/105
20 Calorie Row
3 RFT:
10 Thrusters, 155/105
20 Calorie Bike
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, March 21, 2016
Class:
All
Warmup:
Muscle ups
Workout Name:
None
Description:
800m Run
12 Wall ball shots
400m Run
12 Wall ball shots
10 Burpees
300m Run
12 Wall ball shots
10 Burpees
8 Kettle bell swings 53/35
200m Run
12 Wall ball shots
10 Burpees
8 Kettle bell swings 53/35
6 Goblet sqts
800m Run
12 Wall ball shots
400m Run
12 Wall ball shots
10 Burpees
300m Run
12 Wall ball shots
10 Burpees
8 Kettle bell swings 53/35
200m Run
12 Wall ball shots
10 Burpees
8 Kettle bell swings 53/35
6 Goblet sqts
800m Run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, March 17, 2016
Class:
All
Warmup:
EMOMx10: 2 Strict Press
Workout Name:
None
Description:
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU
25-20-15-10-5 GHDSU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 16, 2016
Class:
All
Warmup:
Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, pockets
Pos. 2: Hang, knees
Pos. 3: Floor
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, pockets
Pos. 2: Hang, knees
Pos. 3: Floor
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
Workout Name:
None
Description:
AMRAP 6:
2 Alternating 1-arm DB Snatches (1/side), 45/30
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side), 45/30
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side), 45/30
6 10-meter shuttle runs
Continue as high as possible within the six minute time cap.
2 Alternating 1-arm DB Snatches (1/side), 45/30
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side), 45/30
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side), 45/30
6 10-meter shuttle runs
Continue as high as possible within the six minute time cap.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, March 15, 2016
Class:
All
Warmup:
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20
Row 500m
12 Burpees
21 Box Jumps, 24/20
Workout Name:
None
Description:
EMOMx10:
Odd: 10 TTB
Even: 10 Thrusters, 95/65
Odd: 10 TTB
Even: 10 Thrusters, 95/65
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, March 14, 2016
Class:
All
Warmup:
Snatch
31 at 80%
51 at 85%
31 at 80%
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets
31 at 80%
51 at 85%
31 at 80%
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets
Workout Name:
None
Description:
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, March 11, 2016
Class:
All
Workout Name:
16.3
Description:
Open 16.3
Good Luck!
Good Luck!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, March 10, 2016
Class:
All
Warmup:
Snatch
32 TnG Squat Snatch
32 TnG Squat Snatch
Workout Name:
None
Description:
3 Rds:
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into
21-15-9:
KBS, 2/1.5-pood
Burpees
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into
21-15-9:
KBS, 2/1.5-pood
Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 09, 2016
Class:
All
Warmup:
For time:
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.
Workout Name:
None
Description:
Alternating OTM x 20:
Odd 5 Deadlifts
Even 15 Box Jumps (24/20)
Start light on the barbell and add weight every round.
Odd 5 Deadlifts
Even 15 Box Jumps (24/20)
Start light on the barbell and add weight every round.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, March 08, 2016
Class:
All
Warmup:
Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
Workout Name:
None
Description:
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, March 07, 2016
Class:
All
Warmup:
A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55
Rest 4:00
B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95
Rest 4:00
C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115
30 Lateral BB Burpees
AMRAP Snatches, 75/55
Rest 4:00
B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95
Rest 4:00
C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115
Workout Name:
None
Description:
Snatch
101 at 80% of 1RM
3-rep heavy Back Squat
101 at 80% of 1RM
3-rep heavy Back Squat
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, March 04, 2016
Class:
All
Workout Name:
None
Description:
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 02, 2016
Class:
All
Warmup:
Clean and Jerk Complex
10x3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
10x3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
Workout Name:
None
Description:
AMRAP 7 of:
10 Thrusters, 95/65
5 Bar Facing Burpees
10 Hang Power Snatches, 95/65
5 Bar Facing Burpees
10 Thrusters, 95/65
5 Bar Facing Burpees
10 Hang Power Snatches, 95/65
5 Bar Facing Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, March 01, 2016
Class:
All
Warmup:
For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105
Workout Name:
None
Description:
3 Rounds of:
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest between rounds
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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