Wednesday, August 31, 2016
Class:
All
Warmup:
4x8 unbroken Cleans, climbing
5RFT:
5 Front Squats - you choose the weight
5 Weighted Pull ups - you choose the weight
5 Weighted Ring Dips - you choose the weight
5RFT:
5 Front Squats - you choose the weight
5 Weighted Pull ups - you choose the weight
5 Weighted Ring Dips - you choose the weight
Workout Name:
None
Description:
2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Tuesday, August 30, 2016
Class:
All
Warmup:
Dead Lift
Work up to a heavy triple Sumo Dead Lift
Work up to a heavy triple Sumo Dead Lift
Workout Name:
None
Description:
3 Rounds:
60 DU
30 Cal Bike
15 Deadlifts (245/165)
60 DU
30 Cal Bike
15 Deadlifts (245/165)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 29, 2016
Class:
All
Warmup:
With a running clock...
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
Workout Name:
None
Description:
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, August 26, 2016
Class:
All
Warmup:
Clean and Jerk
1 rep Max
1 rep Max
Workout Name:
None
Description:
1 RFT:
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Bike
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Bike
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10:26
Female Scaled:
Show All Results
Thursday, August 25, 2016
Class:
All
Warmup:
Back Squat
1RM
Max set of unbroken Muscle ups
1RM
Max set of unbroken Muscle ups
Workout Name:
None
Description:
30 TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie Row
15 Squat Snatches (115/80)
30 Calorie Row
30 TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie Row
15 Squat Snatches (115/80)
30 Calorie Row
30 TTB
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
27:05
Female Scaled:
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Wednesday, August 24, 2016
Class:
All
Warmup:
EMOMx10
5 Front Sqauts for max load
10 HSPU - do as many as possible strict
5 Front Sqauts for max load
10 HSPU - do as many as possible strict
Workout Name:
None
Description:
4 RFT:
30 Calorie Bike
1 minute rest between rounds
30 Calorie Bike
1 minute rest between rounds
Performed by 1 athlete
Podium
Male RX:
10:36
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, August 23, 2016
Class:
All
Warmup:
Deadlift: Work up to a heavy double
Workout Name:
None
Description:
4 Rounds:
500 Meter Row
400 Meter Run
30 GHDSU
500 Meter Row
400 Meter Run
30 GHDSU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 22, 2016
Class:
All
Warmup:
Snatch
1 rep Max
1 rep Max
Workout Name:
None
Description:
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
Performed by 1 athlete
Podium
Male RX:
308 reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, August 19, 2016
Class:
All
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 1 athlete
Podium
Male RX:
257 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, August 18, 2016
Class:
All
Warmup:
Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk
Workout Name:
None
Description:
800m Run
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 17, 2016
Class:
All
Warmup:
EMOM x 6 - 1 Squat Snatch (90%)
Rest 4:00
EMOM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time
Rest 4:00
EMOM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time
Workout Name:
None
Description:
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
Front Squats (115/80)
TTB
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 16, 2016
Class:
All
Workout Name:
None
Description:
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU
Deadlift
Build to a Heavy Set of 5
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU
Deadlift
Build to a Heavy Set of 5
Cooldown:
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 15, 2016
Class:
All
Warmup:
EMOM x 5 - 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)
Running Clock:
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)
Running Clock:
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.
Workout Name:
None
Description:
1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row
40 Pull-Ups
30 Thrusters
20 Calorie Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, August 12, 2016
Class:
All
Workout Name:
None
Description:
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, August 11, 2016
Class:
All
Warmup:
5x OT2:00 (90 sec work, 30 rest)
200m run
ME burpee
8 EMOM:
60 Double unders
25 sec hanging L-sit hold
200m run
ME burpee
8 EMOM:
60 Double unders
25 sec hanging L-sit hold
Workout Name:
None
Description:
Level 1:
4 RFT
30 Cal Row
30 BJ, 24/20
30 Slam Balls
(Cutoff: 24:00, must start 4th rd by 18:00)
Level 2:
3 RFT
25 Cal Row
25 BJ, 24/20
25 Slam Balls
(Cutoff: 18:00)
Level 3:
4 RFT
15 Cal Row
15 BJ, 24/20
15 Slam Balls
(Cutoff: 18:00)
4 RFT
30 Cal Row
30 BJ, 24/20
30 Slam Balls
(Cutoff: 24:00, must start 4th rd by 18:00)
Level 2:
3 RFT
25 Cal Row
25 BJ, 24/20
25 Slam Balls
(Cutoff: 18:00)
Level 3:
4 RFT
15 Cal Row
15 BJ, 24/20
15 Slam Balls
(Cutoff: 18:00)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 10, 2016
Class:
All
Warmup:
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute bike test for max cals
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute bike test for max cals
Workout Name:
None
Description:
"Sadie"
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 09, 2016
Class:
All
Warmup:
Sumo Dead Lift
4x6 reps for max load, unlimited rest between sets
4x6 reps for max load, unlimited rest between sets
Workout Name:
Christine
Description:
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps
500m row
12 Bodyweight Deadlifts
21 Box Jumps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 08, 2016
Class:
All
Warmup:
12 EMOM:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch
A. 3x8 Back Squats
B. 5x1 Pausing OHS for 10 seconds
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch
A. 3x8 Back Squats
B. 5x1 Pausing OHS for 10 seconds
Workout Name:
None
Description:
5 RFT:
5 Clusters 135/95
10 C2B pull ups
5 Clusters 135/95
10 C2B pull ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, August 05, 2016
Class:
All
Warmup:
3x8 Front Squats
3x8 Bench Press
3x8 Bench Press
Workout Name:
None
Description:
OT2:00 x 10
3 Muslce ups
5 Deads, 275/185
7 Kipping HSPU - Open Standards
3 Muslce ups
5 Deads, 275/185
7 Kipping HSPU - Open Standards
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, August 04, 2016
Class:
All
Warmup:
Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk
8 RFT:
4 unbroken Ring Muscle ups
EMOM x 10: 1 Squat Clean and Split Jerk
8 RFT:
4 unbroken Ring Muscle ups
Workout Name:
None
Description:
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 03, 2016
Class:
All
Warmup:
Running Clock...
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65
Workout Name:
None
Description:
4 Rounds:
30 Calorie Row, 1 Minute Rest between sets
30 Calorie Row, 1 Minute Rest between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 02, 2016
Class:
All
Warmup:
Sumo Dead Lift
5x2 reps for max load, unlimited rest between sets
5x2 reps for max load, unlimited rest between sets
Workout Name:
None
Description:
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
3 Rounds:
400 Meter Run
21 Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 01, 2016
Class:
All
Warmup:
Snatch
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch
Squat
3x10 Back Squats
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch
Squat
3x10 Back Squats
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
45 pound Thruster, 50 reps
30 pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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