Wednesday, February 29, 2012
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups
Courtesy of Outlaw CF
11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups
Courtesy of Outlaw CF
Performed by 9 athletes
Podium
Male RX:
Female RX:
8:11
Male Scaled:
10:33
Female Scaled:
6:14
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Tuesday, February 28, 2012
Class:
All
Workout Name:
None
Description:
10min AMRAP
6 Hang Power Snatches F65/M85
9 T2B
12 Box Jumps F20/M24
6 Hang Power Snatches F65/M85
9 T2B
12 Box Jumps F20/M24
Performed by 8 athletes
Podium
Male RX:
6+15reps
Female RX:
5+0reps
Male Scaled:
5+16reps
Female Scaled:
6+14reps
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Monday, February 27, 2012
Class:
All
Warmup:
Strict Press
3-3-3-3-3
3-3-3-3-3
Workout Name:
None
Description:
2 mins max front squats F75/M115
Rest 1 Minute
2 mins max double unders
Rest 1 minute
2 mins max push-press F75/M115
Rest 1 Minute
2 Minutes max air squats
Rest 1 minute
2 minutes max push-ups
Rest 1 Minute
2 mins max double unders
Rest 1 minute
2 mins max push-press F75/M115
Rest 1 Minute
2 Minutes max air squats
Rest 1 minute
2 minutes max push-ups
Performed by 11 athletes
Podium
Male RX:
Female RX:
242 reps
Male Scaled:
298 reps
Female Scaled:
288 reps
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Saturday, February 25, 2012
Class:
All
Workout Name:
None
Description:
In Honor of Mark Steinyman Steinarts 30 years of service
30 Hang Power Cleans F75/M95
5 Tire Flips
30m Prowler Push F100/M150
5 Tire Flips
30 OHS F75/M95
5 Tire Flips
30m Prowler Push F100/M150
5 Tire Flips
30 T2B
5 Tire Flips
30m Prowler Push F100/M150
5 Tire Flips
30 Hang Power Cleans F75/M95
5 Tire Flips
30m Prowler Push F100/M150
5 Tire Flips
30 OHS F75/M95
5 Tire Flips
30m Prowler Push F100/M150
5 Tire Flips
30 T2B
5 Tire Flips
30m Prowler Push F100/M150
5 Tire Flips
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
13:00
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Friday, February 24, 2012
Class:
All
Workout Name:
None
Description:
15 min to work on 1rm Clean
then
21-15-9
Hang Power Snatch F55/M85
Pull-ups
BF Sit-ups
then
21-15-9
Hang Power Snatch F55/M85
Pull-ups
BF Sit-ups
Performed by 3 athletes
Podium
Male RX:
Female RX:
12:30
Male Scaled:
Female Scaled:
12:50
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Thursday, February 23, 2012
Class:
All
Workout Name:
None
Description:
Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Then
7 Rounds of Cindy for time
5 Pull-ups
10 Push-ups
15 Air Squats
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Then
7 Rounds of Cindy for time
5 Pull-ups
10 Push-ups
15 Air Squats
Performed by 7 athletes
Podium
Male RX:
84 reps
Female RX:
2-way Tie
91 reps
Male Scaled:
Female Scaled:
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Wednesday, February 22, 2012
Class:
All
Workout Name:
None
Description:
Every Min. 4 Burpees
2 Rds of
15 Thrusters F45/M75
15 SDLHP F45/M75
15 Push jerks F45/M75
15 Front squats F45/M75
2 Rds of
15 Thrusters F45/M75
15 SDLHP F45/M75
15 Push jerks F45/M75
15 Front squats F45/M75
Performed by 8 athletes
Podium
Male RX:
7:20
Female RX:
8:57
Male Scaled:
Female Scaled:
011:04
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Tuesday, February 21, 2012
Class:
All
Workout Name:
None
Description:
5 Rounds
6 Power Cleans F95/M135
10 Hand Release Push Ups
14 Box Jumps F20/M24
6 Power Cleans F95/M135
10 Hand Release Push Ups
14 Box Jumps F20/M24
Performed by 11 athletes
Podium
Male RX:
10:06
Female RX:
9:35
Male Scaled:
10:25
Female Scaled:
8:54
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Monday, February 20, 2012
Class:
All
Workout Name:
None
Description:
Strict Press
3-3-3-3-3
Then
3 Rounds
10 Burpees
20 KB Swings F16/M24kg
400m Run
3-3-3-3-3
Then
3 Rounds
10 Burpees
20 KB Swings F16/M24kg
400m Run
Performed by 10 athletes
Podium
Male RX:
9:55
Female RX:
11:11
Male Scaled:
Female Scaled:
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Friday, February 17, 2012
Class:
All
Workout Name:
None
Description:
21-15-9 reps for time of:
Power clean F85/M115
Thruster F85/M115
Power clean F85/M115
Thruster F85/M115
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
13:20
Female Scaled:
8:15
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Thursday, February 16, 2012
Class:
All
Workout Name:
None
Description:
3 Rounds of:
30 Push Press
50 Sit-Ups
800 Meter Run
30 Push Press
50 Sit-Ups
800 Meter Run
Performed by 10 athletes
Podium
Male RX:
28:40
Female RX:
28:19
Male Scaled:
27:07
Female Scaled:
27:33
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Wednesday, February 15, 2012
Class:
All
Workout Name:
None
Description:
"Shaken"
AMRAP 15:
1 Rope Climb
100 Foot Walking Lunge
10 Hang Power Cleans (135, 95)
10 Slam Balls (30, 20)
Courtesy of CFNE
AMRAP 15:
1 Rope Climb
100 Foot Walking Lunge
10 Hang Power Cleans (135, 95)
10 Slam Balls (30, 20)
Courtesy of CFNE
Performed by 11 athletes
Podium
Male RX:
3+5reps
Female RX:
3+14reps
Male Scaled:
4+0reps
Female Scaled:
4-way Tie
4+0reps
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Tuesday, February 14, 2012
Class:
All
Workout Name:
None
Description:
Valentines Day Massacre
14min AMRAP
14 SDLHP F75/M95
14 Box Jumps F20/M24
14 Pull-ups
14 Push-ups
14min AMRAP
14 SDLHP F75/M95
14 Box Jumps F20/M24
14 Pull-ups
14 Push-ups
Performed by 7 athletes
Podium
Male RX:
4+28reps
Female RX:
Male Scaled:
3+29reps
Female Scaled:
4+21reps
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Monday, February 13, 2012
Class:
All
Workout Name:
None
Description:
Skill Work
Snatch
then
10 minute AMRAP of:
9 OHS 75/95
15 T2B
21 KBS 16/24kg
Snatch
then
10 minute AMRAP of:
9 OHS 75/95
15 T2B
21 KBS 16/24kg
Performed by 9 athletes
Podium
Male RX:
Female RX:
2+19reps
Male Scaled:
4+1reps
Female Scaled:
4+32reps
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Friday, February 10, 2012
Class:
All
Workout Name:
None
Description:
Strict Press
3-3-3-3
" Afterburner "
5 Rounds For Time:
12 Thrusters (65, 45)
150 Meter Run
courtesy of CFNE
3-3-3-3
" Afterburner "
5 Rounds For Time:
12 Thrusters (65, 45)
150 Meter Run
courtesy of CFNE
Performed by 5 athletes
Podium
Male RX:
9:14
Female RX:
7:04
Male Scaled:
Female Scaled:
10:10
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Thursday, February 09, 2012
Class:
All
Workout Name:
None
Description:
“Tabata!â€
Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Performed by 6 athletes
Podium
Male RX:
Female RX:
285 reps
Male Scaled:
326 reps
Female Scaled:
397 reps
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Wednesday, February 08, 2012
Class:
All
Workout Name:
None
Description:
" Earthquake "
4 Rounds For Time:
21 Wall Balls (20, 14)
15 Hang Power Cleans (115,75)
9 Burpee Pull Ups
Courtsey of CFNE
4 Rounds For Time:
21 Wall Balls (20, 14)
15 Hang Power Cleans (115,75)
9 Burpee Pull Ups
Courtsey of CFNE
Performed by 5 athletes
Podium
Male RX:
9:00
Female RX:
Male Scaled:
18:52
Female Scaled:
16:23
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Tuesday, February 07, 2012
Class:
All
Workout Name:
None
Description:
Strength
Split Jerk
2-2-2-2-2
WOD
10-15-20-15-10
Burpee Box Jumps 20/24
Swings 16/24kg
Split Jerk
2-2-2-2-2
WOD
10-15-20-15-10
Burpee Box Jumps 20/24
Swings 16/24kg
Performed by 7 athletes
Podium
Male RX:
14:15
Female RX:
12:54
Male Scaled:
Female Scaled:
11:20
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Monday, February 06, 2012
Class:
All
Workout Name:
None
Description:
20 HSPU
30 KTE
20 Thrusters 75/95
30 KBS 16/24kg
20 Push Jerks 75/95
3 Rope Climbs
Note: sub for 5 rope climbs is 10 strict pullups 10 knees to elbows, to be performed as 1 pullup 1 kte x 10
30 KTE
20 Thrusters 75/95
30 KBS 16/24kg
20 Push Jerks 75/95
3 Rope Climbs
Note: sub for 5 rope climbs is 10 strict pullups 10 knees to elbows, to be performed as 1 pullup 1 kte x 10
Performed by 8 athletes
Podium
Male RX:
10:00
Female RX:
Male Scaled:
10:49
Female Scaled:
1:01
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Friday, February 03, 2012
Class:
All
Workout Name:
None
Description:
800m Run
9 OHS F75/M95
9 Ring Dips
400m Run
15 OHS
15 Ring Dips
200m Run
21 OHS
21 Ring Dips
9 OHS F75/M95
9 Ring Dips
400m Run
15 OHS
15 Ring Dips
200m Run
21 OHS
21 Ring Dips
Performed by 5 athletes
Podium
Male RX:
Female RX:
Male Scaled:
20:10
Female Scaled:
15:20
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Thursday, February 02, 2012
Class:
All
Workout Name:
None
Description:
Strict Pull-ups
5-5-5-5-5
then
21-15-9
Hang Power Cleans F75/M115
KTE
Pull-ups
5-5-5-5-5
then
21-15-9
Hang Power Cleans F75/M115
KTE
Pull-ups
Performed by 6 athletes
Podium
Male RX:
13:14
Female RX:
Male Scaled:
11:00
Female Scaled:
12:26
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Wednesday, February 01, 2012
Class:
All
Workout Name:
None
Description:
Strict Press
3-3-3-3-3
then
12min AMRAP
10 Push Press F75/M95
15 Hand Release Push-ups
20 Sit-ups
3-3-3-3-3
then
12min AMRAP
10 Push Press F75/M95
15 Hand Release Push-ups
20 Sit-ups
Performed by 7 athletes
Podium
Male RX:
7+3reps
Female RX:
3+20reps
Male Scaled:
Female Scaled:
5+10reps
Show All Results
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