Thursday, July 31, 2014
Class:
All
Workout Name:
Embraer
Description:
AMRAP - 6 mins / rest 3 mins / 6 mins
Rx - Male 45#, Female 25#
10 Burpees
10 T2B
10 KB Swings
3 min rest
10 Push ups
10 Sit ups
10 Air squats
Rx - Male 45#, Female 25#
10 Burpees
10 T2B
10 KB Swings
3 min rest
10 Push ups
10 Sit ups
10 Air squats
Performed by 4 athletes
Podium
Male RX:
9+31reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 29, 2014
Class:
All
Workout Name:
A116
Description:
AMRAP X 3
Rx - Male 45#, Female 25#
Rx - Male 24", Female 20"
1 min Burpees
1 min KB Swings
1 min Box Jumps
1 min V Ups
1 min Rest
Rx - Male 45#, Female 25#
Rx - Male 24", Female 20"
1 min Burpees
1 min KB Swings
1 min Box Jumps
1 min V Ups
1 min Rest
Performed by 2 athletes
Podium
Male RX:
244 reps
Female RX:
Male Scaled:
229 reps
Female Scaled:
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Monday, July 28, 2014
Class:
All
Workout Name:
Lunch Run
Description:
3.9 Miles
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 25, 2014
Class:
All
Workout Name:
Tripple F
Description:
1 round for time
Rx - Male 24", Female 20"
Rx - Male 35#, Female 15#
50 Box Jumps
50 Knees to Elbows
50 Kettlebell Swings
50 Walking Lunges
50 Push Ups
50 Sit Ups
50 Ground 2 Overhead
Rx - Male 24", Female 20"
Rx - Male 35#, Female 15#
50 Box Jumps
50 Knees to Elbows
50 Kettlebell Swings
50 Walking Lunges
50 Push Ups
50 Sit Ups
50 Ground 2 Overhead
Performed by 2 athletes
Podium
Male RX:
21:58
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 24, 2014
Class:
All
Workout Name:
787
Description:
AMRAP - 6 mins / rest 3 mins / 6 mins
Rx - Male 45#, Female 25#
15 Push ups
15 Sit ups
15 Squats w/LBS
Run 200 meters w/LBS
Rx - Male 45#, Female 25#
15 Push ups
15 Sit ups
15 Squats w/LBS
Run 200 meters w/LBS
Performed by 4 athletes
Podium
Male RX:
6+0reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 23, 2014
Class:
All
Workout Name:
Lunch Run
Description:
3.9 miles
Performed by 2 athletes
Podium
Male RX:
30:39
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 22, 2014
Class:
All
Workout Name:
Lear 45
Description:
AMRAP 15min
Rx - Male 45#, Female 25#
10 Burpees
15 Sit Ups
20 SQ w/LBS
200m run
Rx - Male 45#, Female 25#
10 Burpees
15 Sit Ups
20 SQ w/LBS
200m run
Performed by 2 athletes
Podium
Male RX:
5+34reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, July 21, 2014
Class:
All
Workout Name:
Lunch Run
Description:
3.9 miles
Performed by 1 athlete
Podium
Male RX:
29:03
Female RX:
Male Scaled:
Female Scaled:
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Friday, July 18, 2014
Class:
All
Workout Name:
Stretch 4
Description:
3 rounds for time
15 T2B
20 SQ
15 V-Ups
20 Push ups
15 Sit ups
Run 200 Meters
15 T2B
20 SQ
15 V-Ups
20 Push ups
15 Sit ups
Run 200 Meters
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
13:57
Female Scaled:
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Thursday, July 17, 2014
Class:
All
Workout Name:
RCO
Description:
1 round for time
RX - Male 45#, Female 25#
50 Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Lunges
10 Burpees
20 KB Swings
10 Burpees
10 Bear Crawls
10 Burpees
50 Squats
RX - Male 45#, Female 25#
50 Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Lunges
10 Burpees
20 KB Swings
10 Burpees
10 Bear Crawls
10 Burpees
50 Squats
Performed by 3 athletes
Podium
Male RX:
9:23
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 16, 2014
Class:
All
Workout Name:
Lunch Run
Description:
3.9 miles
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
15:20
Female Scaled:
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Tuesday, July 15, 2014
Class:
All
Workout Name:
G&P
Description:
AMRAP - 4 mins / rest 1 min
Total Reps in each round - circuit
Rx - Male 45#, Female 25#
1 min Battle Rope
1 min Pull Ups
1 min Sit Ups
1 min Push Ups
1 min Rest
1 min KB Swing
1 min Box Jumps
1 min V Ups
1 min Squats
1 min Rest
1 min Burpees
1 min Lunges
1 min G20
1 min Knees to Elbows
Total Reps in each round - circuit
Rx - Male 45#, Female 25#
1 min Battle Rope
1 min Pull Ups
1 min Sit Ups
1 min Push Ups
1 min Rest
1 min KB Swing
1 min Box Jumps
1 min V Ups
1 min Squats
1 min Rest
1 min Burpees
1 min Lunges
1 min G20
1 min Knees to Elbows
Performed by 3 athletes
Podium
Male RX:
389 reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, July 14, 2014
Class:
All
Workout Name:
Lunch Run
Description:
3.9 Miles
Performed by 2 athletes
Podium
Male RX:
28:09
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 10, 2014
Class:
All
Workout Name:
Honda Jet
Description:
Total Reps in each round - circuit
7 mins / rest 1 min / 7 mins
1 min KB Swings
1 min G2O
1 min Push Ups
1 min Sit Ups
1 min SQ
1 min Burpees
1 min Box Jumps
7 mins / rest 1 min / 7 mins
1 min KB Swings
1 min G2O
1 min Push Ups
1 min Sit Ups
1 min SQ
1 min Burpees
1 min Box Jumps
Performed by 2 athletes
Podium
Male RX:
278 reps
Female RX:
Male Scaled:
296 reps
Female Scaled:
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Tuesday, July 08, 2014
Class:
All
Workout Name:
Clark
Description:
AMRAP 15min
RX - Male 45#, Female 25#
10 T2B
10 KB Swings
15 Burpees
20 SQ w/LBS
200m run
RX - Male 45#, Female 25#
10 T2B
10 KB Swings
15 Burpees
20 SQ w/LBS
200m run
Performed by 2 athletes
Podium
Male RX:
3+55reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 03, 2014
Class:
All
Workout Name:
Thin Films
Description:
For time: 21-15-9
RX - Male 95#, Female 55#
Every Left Foot = 1 rep
Push Ups
Sit Ups
Thrusters
Flutter Kicks
Run 200 Meters
RX - Male 95#, Female 55#
Every Left Foot = 1 rep
Push Ups
Sit Ups
Thrusters
Flutter Kicks
Run 200 Meters
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:10
Female Scaled:
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Tuesday, July 01, 2014
Class:
All
Workout Name:
VPP
Description:
4 rounds for time
Rx - Male 45#, Female 25#
Run 200 meters
25 Ground 2 Overhead
25 Sit-ups
Rx - Male 45#, Female 25#
Run 200 meters
25 Ground 2 Overhead
25 Sit-ups
Performed by 3 athletes
Podium
Male RX:
11:57
Female RX:
Male Scaled:
11:27
Female Scaled:
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