Thursday, April 26, 2012
Class:
All
Workout Name:
None
Description:
Wendler Strict Press
70% x 3
80% x 3
90% x 3
then
15-12-9-6
DL 115/155
Power Cleans 115/155
Burpee Lateral Bar Hops
70% x 3
80% x 3
90% x 3
then
15-12-9-6
DL 115/155
Power Cleans 115/155
Burpee Lateral Bar Hops
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
8:47
Female Scaled:
15:08
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Tuesday, April 24, 2012
Class:
All
Workout Name:
None
Description:
Wendler Back Squats
70% x 3
80% x 3
90% x 3
then
5 rounds for time of:
200m Run
50ft Walking Lunges
50ft Burpee Broad Jump
70% x 3
80% x 3
90% x 3
then
5 rounds for time of:
200m Run
50ft Walking Lunges
50ft Burpee Broad Jump
Performed by 8 athletes
Podium
Male RX:
8:55
Female RX:
10:41
Male Scaled:
Female Scaled:
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Monday, April 23, 2012
Class:
All
Workout Name:
None
Description:
5 rounds of:
45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats 3 Push Jerks @ 135/95#
15 sec. Rest
Courtesy of Outlaw CrossFit
45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats 3 Push Jerks @ 135/95#
15 sec. Rest
Courtesy of Outlaw CrossFit
Performed by 6 athletes
Podium
Male RX:
Female RX:
148 reps
Male Scaled:
138 reps
Female Scaled:
150 reps
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Saturday, April 21, 2012
Class:
All
Workout Name:
None
Description:
"Marathon"
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run
Courtesy of CFNE
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run
Courtesy of CFNE
Performed by 4 athletes
Podium
Male RX:
32:05
Female RX:
Male Scaled:
Female Scaled:
37:13
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Friday, April 20, 2012
Class:
All
Workout Name:
None
Description:
3 rounds for time
40 Hand Release Push=ups
30 Pull-ups
20 Lunges per leg
40 Hand Release Push=ups
30 Pull-ups
20 Lunges per leg
Performed by 4 athletes
Podium
Male RX:
15:50
Female RX:
20:00
Male Scaled:
Female Scaled:
17:36
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Thursday, April 19, 2012
Class:
All
Workout Name:
None
Description:
Wendler Strict Press
65% x 5
75% x 5
85% x 5 or more
then
3 rounds for time of
25 Wall Ball 14/20
25 Burpees
25 BF Sit-ups
65% x 5
75% x 5
85% x 5 or more
then
3 rounds for time of
25 Wall Ball 14/20
25 Burpees
25 BF Sit-ups
Performed by 7 athletes
Podium
Male RX:
13:20
Female RX:
12:01
Male Scaled:
Female Scaled:
11:43
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Wednesday, April 18, 2012
Class:
All
Workout Name:
DT
Description:
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Performed by 9 athletes
Podium
Male RX:
Female RX:
Male Scaled:
13:33
Female Scaled:
10:28
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Tuesday, April 17, 2012
Class:
All
Workout Name:
Nate
Description:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Performed by 8 athletes
Podium
Male RX:
10+0reps
Female RX:
Male Scaled:
7+4reps
Female Scaled:
014+0reps
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Monday, April 16, 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 12 athletes
Podium
Male RX:
22:11
Female RX:
23:30
Male Scaled:
21:32
Female Scaled:
23:32
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Thursday, April 12, 2012
Class:
All
Workout Name:
None
Description:
Wendler Week 4 Strict Press
40% for 5reps
50% for 5 reps
60% for 5 reps
Tabata!
Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Hang Power Cleans 35/45
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
40% for 5reps
50% for 5 reps
60% for 5 reps
Tabata!
Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Hang Power Cleans 35/45
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Performed by 7 athletes
Podium
Male RX:
420 reps
Female RX:
469 reps
Male Scaled:
Female Scaled:
330 reps
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Class:
All
Workout Name:
Christine
Description:
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps
500m row
12 Bodyweight Deadlifts
21 Box Jumps
Performed by 5 athletes
Podium
Male RX:
12:59
Female RX:
Male Scaled:
16:50
Female Scaled:
13:27
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Tuesday, April 10, 2012
Class:
All
Workout Name:
None
Description:
Wendler Week 4 Back Squats
40% x 5 reps
50% x 5 reps
60% x 5 reps
"Fran"
21-15-9
Thrusters 65/95
Pull-ups
40% x 5 reps
50% x 5 reps
60% x 5 reps
"Fran"
21-15-9
Thrusters 65/95
Pull-ups
Performed by 9 athletes
Podium
Male RX:
5:04
Female RX:
5:30
Male Scaled:
5:20
Female Scaled:
4:15
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Monday, April 09, 2012
Class:
All
Workout Name:
None
Description:
3min AMRAP for 5 Rounds of
3 DL 115/155
5 Burpees
9 Air Squats
rest 1 min between rounds
3 DL 115/155
5 Burpees
9 Air Squats
rest 1 min between rounds
Performed by 4 athletes
Podium
Male RX:
Female RX:
2-way Tie
0:01
Male Scaled:
24:23
Female Scaled:
22:27
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Saturday, April 07, 2012
Class:
All
Workout Name:
None
Description:
3 Rounds
7 Hang Squat Cleans M135/F95
7 Power Snatches M135/F95
7 Box Jumps M30/F24
7 Hang Squat Cleans M135/F95
7 Power Snatches M135/F95
7 Box Jumps M30/F24
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
10:48
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Friday, April 06, 2012
Class:
All
Workout Name:
None
Description:
3min AMRAP for 5 Rounds of
3 DL 115/155
5 Burpees
9 Air Squats
rest 1 min between rounds
3 DL 115/155
5 Burpees
9 Air Squats
rest 1 min between rounds
Performed by 9 athletes
Podium
Male RX:
12+0reps
Female RX:
20+0reps
Male Scaled:
14+0reps
Female Scaled:
15+0reps
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Wednesday, April 04, 2012
Class:
All
Workout Name:
Brenton
Description:
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Performed by 8 athletes
Podium
Male RX:
2-way Tie
13:31
Female RX:
12:25
Male Scaled:
Female Scaled:
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Tuesday, April 03, 2012
Class:
All
Workout Name:
None
Description:
Wendler Week 3
Back Squats
1 set of 5 75%
1 set of 3 85%
1 set of 1 or more 95%
Finish with 5 sets of
12 Heavy KB Swings
10 Goblet Squats 16/24
Back Squats
1 set of 5 75%
1 set of 3 85%
1 set of 1 or more 95%
Finish with 5 sets of
12 Heavy KB Swings
10 Goblet Squats 16/24
Monday, April 02, 2012
Class:
All
Warmup:
Mobility Wod=tight ankles
Workout Name:
Cindy
Description:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Performed by 14 athletes
Podium
Male RX:
13+0reps
Female RX:
16+7reps
Male Scaled:
11+5reps
Female Scaled:
16+22reps
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