Monday, October 27, 2014
Class:
All
Workout Name:
None
Description:
1,000m Row
followed by 6 RFT of:
9 Front Squats (135#/95#)
9 Pull-ups
9 KB Swings (55#/35#)
followed by 6 RFT of:
9 Front Squats (135#/95#)
9 Pull-ups
9 KB Swings (55#/35#)
Performed by 5 athletes
Podium
Male RX:
Female RX:
Male Scaled:
17:36
Female Scaled:
22:25
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Friday, October 24, 2014
Class:
All
Workout Name:
None
Description:
5rft
200m run
15 Abmat sit-ups
30 double Unders
200m run
15 Abmat sit-ups
30 double Unders
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
10:41
Female Scaled:
9:18
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Wednesday, October 22, 2014
Class:
All
Workout Name:
None
Description:
3RFT
25 wall balls (20/14)
25 KB swings (55/35)
25 wall balls (20/14)
25 KB swings (55/35)
Performed by 6 athletes
Podium
Male RX:
9:26
Female RX:
7:02
Male Scaled:
Female Scaled:
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Tuesday, October 21, 2014
Class:
All
Workout Name:
None
Description:
800m run
40 pull-ups
30 thrusters (95/65)
20 lateral bar over burpees
40 pull-ups
30 thrusters (95/65)
20 lateral bar over burpees
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
15:30
Female Scaled:
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Monday, October 20, 2014
Class:
All
Workout Name:
None
Description:
AMRAP 12
3-6-9-12 of:
Power Cleans, 135/95
Burpees
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.
3-6-9-12 of:
Power Cleans, 135/95
Burpees
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.
Performed by 8 athletes
Podium
Male RX:
15+15reps
Female RX:
15+2reps
Male Scaled:
15+3reps
Female Scaled:
15+3reps
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Friday, October 17, 2014
Class:
All
Workout Name:
None
Description:
10-8-6-4-2
Clean and jerk (135/95)
1 round "Cindy" between sets
Clean and jerk (135/95)
1 round "Cindy" between sets
Performed by 3 athletes
Podium
Male RX:
9:58
Female RX:
Male Scaled:
12:03
Female Scaled:
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Wednesday, October 15, 2014
Class:
All
Workout Name:
None
Description:
15 Power Snatches (135/95)
100 Bar over lateral jumps
12 Power Snatches
100 BOLJ
9 Power Snatch
100 BOLJ
6 Power Snatch
100 Bar over lateral jumps
12 Power Snatches
100 BOLJ
9 Power Snatch
100 BOLJ
6 Power Snatch
Performed by 5 athletes
Podium
Male RX:
21:00
Female RX:
Male Scaled:
11:14
Female Scaled:
18:04
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Monday, October 13, 2014
Class:
All
Workout Name:
None
Description:
4RFT
800m run
20 burpees
20 pull-ups
800m run
20 burpees
20 pull-ups
Performed by 3 athletes
Podium
Male RX:
30:00
Female RX:
Male Scaled:
31:30
Female Scaled:
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Tuesday, October 07, 2014
Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Double-unders
Sit-ups
Performed by 7 athletes
Podium
Male RX:
8:31
Female RX:
Male Scaled:
7:00
Female Scaled:
10:08
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Monday, October 06, 2014
Class:
All
Workout Name:
None
Description:
30-20-10-5
pull-ups
Thrusters (95/65)
pull-ups
Thrusters (95/65)
Performed by 6 athletes
Podium
Male RX:
15:39
Female RX:
Male Scaled:
9:56
Female Scaled:
15:01
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Friday, October 03, 2014
Class:
All
Workout Name:
None
Description:
5RFT
12 KB swings (55/35)
12 TTB
200m run
12 KB swings (55/35)
12 TTB
200m run
Performed by 6 athletes
Podium
Male RX:
11:40
Female RX:
Male Scaled:
13:06
Female Scaled:
12:17
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Wednesday, October 01, 2014
Class:
All
Workout Name:
None
Description:
EMOM14
O: 5 sumo deads+15 air squats + ME DU's
E: rest
Score= # of Du's
O: 5 sumo deads+15 air squats + ME DU's
E: rest
Score= # of Du's
Performed by 4 athletes
Podium
Male RX:
262 reps
Female RX:
35 reps
Male Scaled:
40 reps
Female Scaled:
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