Tuesday, September 30, 2014
Class:
All
Workout Name:
Heian
Description:
1 round for time
Work in any order you would like
70 Air Squats
60 Sit Ups
50 Push Ups
40 Burpees
30 Pull Ups
Work in any order you would like
70 Air Squats
60 Sit Ups
50 Push Ups
40 Burpees
30 Pull Ups
Performed by 2 athletes
Podium
Male RX:
10:39
Female RX:
Male Scaled:
15:03
Female Scaled:
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Thursday, September 25, 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:
Female Scaled:
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Tuesday, September 23, 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+23reps
Female RX:
Male Scaled:
3+10reps
Female Scaled:
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Thursday, September 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 3 athletes
Podium
Male RX:
10:42
Female RX:
Male Scaled:
13:52
Female Scaled:
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Tuesday, September 16, 2014
Class:
All
Workout Name:
R&D
Description:
Continue up ladder as far as possible
with a 15 min cap.
Rounds and Reps
Run 200 Meters
20 Squats
Run 400 Meters
40 Squats
Run 600 Meters
60 Squats
Run 800 Meters
80 Squats
Run 1000 Meters
100 Squats
with a 15 min cap.
Rounds and Reps
Run 200 Meters
20 Squats
Run 400 Meters
40 Squats
Run 600 Meters
60 Squats
Run 800 Meters
80 Squats
Run 1000 Meters
100 Squats
Performed by 3 athletes
Podium
Male RX:
2-way Tie
4+400reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, September 15, 2014
Class:
All
Workout Name:
Lunch Run
Description:
3.9 Miles
Performed by 2 athletes
Podium
Male RX:
31:30
Female RX:
Male Scaled:
Female Scaled:
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Thursday, September 11, 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 4 athletes
Podium
Male RX:
10:51
Female RX:
Male Scaled:
11:28
Female Scaled:
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Tuesday, September 09, 2014
Class:
All
Workout Name:
Heian
Description:
1 round for time
Work in any order you would like
70 Air Squats
60 Sit Ups
50 Push Ups
40 Burpees
30 Pull Ups
Work in any order you would like
70 Air Squats
60 Sit Ups
50 Push Ups
40 Burpees
30 Pull Ups
Performed by 2 athletes
Podium
Male RX:
10:43
Female RX:
Male Scaled:
14:59
Female Scaled:
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Monday, September 08, 2014
Class:
All
Workout Name:
Lunch Run
Description:
3.9 miles
Performed by 2 athletes
Podium
Male RX:
27:29
Female RX:
Male Scaled:
Female Scaled:
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Thursday, September 04, 2014
Class:
All
Workout Name:
Cliff Hanger
Description:
AMRAP - 6 mins / rest 3 mins / 6 mins
Total Reps in each round - circuit
Rx - Male 45#, Female 25#
1 min Pull Ups
1 min G2O
1 min Push Ups
1 min Iso Bikes
1 min SQ w/ lbs
1 min Burpees
Total Reps in each round - circuit
Rx - Male 45#, Female 25#
1 min Pull Ups
1 min G2O
1 min Push Ups
1 min Iso Bikes
1 min SQ w/ lbs
1 min Burpees
Performed by 3 athletes
Podium
Male RX:
285 reps
Female RX:
Male Scaled:
187 reps
Female Scaled:
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Wednesday, September 03, 2014
Class:
All
Workout Name:
Yasmin
Description:
1 round for time
50 Air Squats
10 Elbow to Hand Push Ups
40 Plate Twists
10 Elbow to Hand Push Ups
30 Box Jumps/Step Ups
10 Elbow to Hand Push Ups
20 Sumo High Lifts
10 Elbow to Hand Push Ups
10 Pull Ups
10 Elbow to Hand Push Ups
10 Pull Ups
10 Elbow to Hand Push Ups
20 Sumo High Lifts
10 Elbow to Hand Push Ups
30 Box Jumps/Step Ups
10 Elbow to Hand Push Ups
40 Plate Twists
10 Elbow to Hand Push Ups
50 Air Squats
50 Air Squats
10 Elbow to Hand Push Ups
40 Plate Twists
10 Elbow to Hand Push Ups
30 Box Jumps/Step Ups
10 Elbow to Hand Push Ups
20 Sumo High Lifts
10 Elbow to Hand Push Ups
10 Pull Ups
10 Elbow to Hand Push Ups
10 Pull Ups
10 Elbow to Hand Push Ups
20 Sumo High Lifts
10 Elbow to Hand Push Ups
30 Box Jumps/Step Ups
10 Elbow to Hand Push Ups
40 Plate Twists
10 Elbow to Hand Push Ups
50 Air Squats
Performed by 1 athlete
Podium
Male RX:
18:56
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, September 02, 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:
353 reps
Female RX:
293 reps
Male Scaled:
Female Scaled:
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