Friday, March 30, 2012
Class:
All
Warmup:
Snatch Tech.
Workout Name:
None
Description:
4 Rounds
15 Slam Balls 20/30
12 Box Jumps 20/24
9 Hang Power Snatch 55/95
150m Run
15 Slam Balls 20/30
12 Box Jumps 20/24
9 Hang Power Snatch 55/95
150m Run
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
9:57
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Wednesday, March 28, 2012
Class:
All
Workout Name:
None
Description:
3 Rounds:
300m Run
18 Pullup
31 WallBall (20/14) 15 Unbroken or 5 burpees penalty
BuyOut: 84 Double Unders
300m Run
18 Pullup
31 WallBall (20/14) 15 Unbroken or 5 burpees penalty
BuyOut: 84 Double Unders
Performed by 6 athletes
Podium
Male RX:
2-way Tie
18:21
Female RX:
Male Scaled:
17:35
Female Scaled:
12:27
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Tuesday, March 27, 2012
Class:
All
Workout Name:
None
Description:
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
18:00
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Monday, March 26, 2012
Class:
All
Workout Name:
None
Description:
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
Courtsey of Outlaw CrossFit
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
Courtsey of Outlaw CrossFit
Performed by 9 athletes
Podium
Male RX:
14:16
Female RX:
Male Scaled:
16:51
Female Scaled:
12:10
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Friday, March 23, 2012
Class:
All
Workout Name:
CrossFit Games Open 11.2
Description:
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Performed by 4 athletes
Podium
Male RX:
Female RX:
6+11reps
Male Scaled:
5+14reps
Female Scaled:
6+0reps
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Thursday, March 22, 2012
Class:
All
Workout Name:
CrossFit Games Open 12.5
Description:
Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Performed by 6 athletes
Podium
Male RX:
49 reps
Female RX:
Male Scaled:
77 reps
Female Scaled:
85 reps
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Wednesday, March 21, 2012
Class:
All
Warmup:
Work on Snatch techique
Workout Name:
None
Description:
Run 150m
21 HR Push-ups
21 BF Sit-ups
Run 150m
18 HR Push-ups
18 BF Sit-ups
Run 150m
15 HR Push-ups
15 BF Sit-ups
Run 150m
12 HR Push-ups
12 BF Sit-ups
Run 150m
9 HR Push-ups
9 BF Sit-ups
Run 150m
6 HR Push-ups
6 BF Sit-ups
21 HR Push-ups
21 BF Sit-ups
Run 150m
18 HR Push-ups
18 BF Sit-ups
Run 150m
15 HR Push-ups
15 BF Sit-ups
Run 150m
12 HR Push-ups
12 BF Sit-ups
Run 150m
9 HR Push-ups
9 BF Sit-ups
Run 150m
6 HR Push-ups
6 BF Sit-ups
Performed by 8 athletes
Podium
Male RX:
8:46
Female RX:
13:33
Male Scaled:
9:35
Female Scaled:
11:14
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Tuesday, March 20, 2012
Class:
All
Workout Name:
None
Description:
Back Squats
1 set of 5 @ 65%
1 set of 5 @ 75%
1 set all out @ 85%
then
10min AMRAP
10 Burpees
10/10 Pistols
10 KB Swings 16kg/24kg
1 set of 5 @ 65%
1 set of 5 @ 75%
1 set all out @ 85%
then
10min AMRAP
10 Burpees
10/10 Pistols
10 KB Swings 16kg/24kg
Performed by 7 athletes
Podium
Male RX:
4+28reps
Female RX:
4+29reps
Male Scaled:
4+4reps
Female Scaled:
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Monday, March 19, 2012
Class:
All
Workout Name:
Nancy
Description:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
400 meter run
95 pound Overhead squat, 15 reps
Performed by 12 athletes
Podium
Male RX:
Female RX:
13:22
Male Scaled:
15:56
Female Scaled:
14:56
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Saturday, March 17, 2012
Class:
All
Workout Name:
Murph
Description:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Performed by 5 athletes
Podium
Male RX:
Female RX:
Male Scaled:
50:40
Female Scaled:
41:40
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Friday, March 16, 2012
Class:
All
Workout Name:
None
Description:
5 Rounds for time:
5 HSPU
10 Box Jumps F20/M24
15 BF Sit-ups
20 SDLHP 75/95
5 HSPU
10 Box Jumps F20/M24
15 BF Sit-ups
20 SDLHP 75/95
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
18:48
Female Scaled:
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Thursday, March 15, 2012
Class:
All
Workout Name:
CrossFit Games Open 12.4
Description:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
150 Wall balls
90 Double-unders
30 Muscle-ups
Performed by 7 athletes
Podium
Male RX:
130 reps
Female RX:
198 reps
Male Scaled:
Female Scaled:
190 reps
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Wednesday, March 14, 2012
Class:
All
Workout Name:
None
Description:
Snatch
2-2-2-2
then 12 AMRAP
400m Run
10 Power Snatches 65/95
2-2-2-2
then 12 AMRAP
400m Run
10 Power Snatches 65/95
Performed by 6 athletes
Podium
Male RX:
Female RX:
3+5reps
Male Scaled:
2+1reps
Female Scaled:
2-way Tie
4+0reps
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Tuesday, March 13, 2012
Class:
All
Workout Name:
None
Description:
Work up to 1rm on Back Squat then
1 set of 5 @ 50% of 1rm
1 set of 5 @ 60% of 1 rm
1 set all out @ 70% of 1 rm
then a 7min AMRAP
10 Hang Squat Cleans 75/95
10 Vertical Bar Jumps
1 set of 5 @ 50% of 1rm
1 set of 5 @ 60% of 1 rm
1 set all out @ 70% of 1 rm
then a 7min AMRAP
10 Hang Squat Cleans 75/95
10 Vertical Bar Jumps
Performed by 6 athletes
Podium
Male RX:
6+1reps
Female RX:
Male Scaled:
4+8reps
Female Scaled:
5+0reps
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Monday, March 12, 2012
Class:
All
Workout Name:
Michael
Description:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Run 800 meters
50 Back Extensions
50 Sit-ups
Performed by 11 athletes
Podium
Male RX:
23:45
Female RX:
23:59
Male Scaled:
28:38
Female Scaled:
35:15
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Friday, March 09, 2012
Class:
All
Workout Name:
None
Description:
21-18-15
Jump airsquat
Pull-up
KB Swings 16kg/24kg
Hollow rocks
Jump airsquat
Pull-up
KB Swings 16kg/24kg
Hollow rocks
Performed by 4 athletes
Podium
Male RX:
018:43
Female RX:
15:53
Male Scaled:
13:28
Female Scaled:
13:33
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Thursday, March 08, 2012
Class:
All
Workout Name:
CrossFit Games Open 12.3
Description:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Performed by 8 athletes
Podium
Male RX:
5+10reps
Female RX:
Male Scaled:
6+15reps
Female Scaled:
6+0reps
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Wednesday, March 07, 2012
Class:
All
Workout Name:
None
Description:
Litvinov Sprints
3 rounds
5-8 front squats at 85% of 1RM
200m sprint
Rest as needed after sprints
3 rounds
5-8 front squats at 85% of 1RM
200m sprint
Rest as needed after sprints
Performed by 5 athletes
Podium
Male RX:
0:01
Female RX:
8:00
Male Scaled:
Female Scaled:
01:00
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Tuesday, March 06, 2012
Class:
All
Workout Name:
None
Description:
Push Press
3-3-3-3-3
then
3 rounds for time of:
Run 400m
20 KBS 24/16kg
15 T2B
3-3-3-3-3
then
3 rounds for time of:
Run 400m
20 KBS 24/16kg
15 T2B
Performed by 6 athletes
Podium
Male RX:
10:16
Female RX:
11:36
Male Scaled:
13:20
Female Scaled:
10:53
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Monday, March 05, 2012
Class:
All
Workout Name:
None
Description:
Strength
Front Squat
3-3-3-3-3
WOD
5 Rounds
7 Hang Squat cleans (115,85)
9 Hand-Release Push-ups
12 Pull-ups
Front Squat
3-3-3-3-3
WOD
5 Rounds
7 Hang Squat cleans (115,85)
9 Hand-Release Push-ups
12 Pull-ups
Performed by 7 athletes
Podium
Male RX:
8:47
Female RX:
Male Scaled:
16:07
Female Scaled:
13:50
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Saturday, March 03, 2012
Class:
All
Workout Name:
None
Description:
150 Double Unders
100 Air Squats
75 Push-presses F55/M75
50 KTE
25 Burpee Pull-ups
100 Air Squats
75 Push-presses F55/M75
50 KTE
25 Burpee Pull-ups
Performed by 3 athletes
Podium
Male RX:
38:44
Female RX:
Male Scaled:
21:40
Female Scaled:
27:19
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Friday, March 02, 2012
Class:
All
Workout Name:
J.T.
Description:
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Handstand push-ups
Ring dips
Push-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9:52
Female Scaled:
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Thursday, March 01, 2012
Class:
All
Workout Name:
CrossFit Games Open 12.2
Description:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Performed by 6 athletes
Podium
Male RX:
Female RX:
Male Scaled:
75 reps
Female Scaled:
95 reps
Show All Results
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