Wednesday, May 30, 2012
Class:
All
Workout Name:
None
Description:
Wendler 5/3/1
3 reps @ 70%
3 reps @ 80%
3 or more @ 90%
then 4 rounds not for time!!
15/15 Walking OH Lunges 25/45lb
30 BF Sit-Ups
50m Prowler Push
3 reps @ 70%
3 reps @ 80%
3 or more @ 90%
then 4 rounds not for time!!
15/15 Walking OH Lunges 25/45lb
30 BF Sit-Ups
50m Prowler Push
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Friday, May 25, 2012
Class:
All
Workout Name:
None
Description:
3 rounds for time
7 Hang Squat Cleans 95/135
21 Lateral Bar Jumps
7 Hang Squat Cleans 95/135
21 Lateral Bar Jumps
Performed by 3 athletes
Podium
Male RX:
4:47
Female RX:
Male Scaled:
4:32
Female Scaled:
6:21
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Thursday, May 24, 2012
Class:
All
Workout Name:
None
Description:
4 rounds for time:
400m Run
50 Air Squats
400m Run
50 Air Squats
Performed by 4 athletes
Podium
Male RX:
17:38
Female RX:
17:01
Male Scaled:
Female Scaled:
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Wednesday, May 23, 2012
Class:
All
Workout Name:
Randy
Description:
75 pound Power snatch, 75 reps for time.
Performed by 7 athletes
Podium
Male RX:
Female RX:
06:014
Male Scaled:
5:15
Female Scaled:
4:38
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Tuesday, May 22, 2012
Class:
All
Workout Name:
None
Description:
21-15-9
DL 155/225
C2B Pull-Ups
DL 155/225
C2B Pull-Ups
Performed by 6 athletes
Podium
Male RX:
Female RX:
Male Scaled:
8:02
Female Scaled:
7:29
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Monday, May 21, 2012
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 6 athletes
Podium
Male RX:
205 reps
Female RX:
223 reps
Male Scaled:
157 reps
Female Scaled:
278 reps
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Saturday, May 19, 2012
Class:
All
Workout Name:
Jag 28
Description:
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 18, 2012
Class:
All
Workout Name:
None
Description:
100 Burpees for time
Performed by 4 athletes
Podium
Male RX:
5:41
Female RX:
14:55
Male Scaled:
Female Scaled:
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Wednesday, May 16, 2012
Class:
All
Workout Name:
None
Description:
Tech. Work
TGU
then "Tabata"
Sprints
HR Push-Ups
Walking Lunges
BF Sit-Ups
TGU
then "Tabata"
Sprints
HR Push-Ups
Walking Lunges
BF Sit-Ups
Performed by 4 athletes
Podium
Male RX:
272 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, May 15, 2012
Class:
All
Workout Name:
None
Description:
1 rep max Back Squat
Monday, May 14, 2012
Class:
All
Workout Name:
None
Description:
Beast Mode Battle WOD#2
50 Hang Clean Buy in 65/95
every time bar touches the ground there is a 3 burpee penalty
then
4 rounds for time of
10 OHS 65/95
70m Shuttle run with 25/45# plate
50 Hang Clean Buy in 65/95
every time bar touches the ground there is a 3 burpee penalty
then
4 rounds for time of
10 OHS 65/95
70m Shuttle run with 25/45# plate
Performed by 9 athletes
Podium
Male RX:
2-way Tie
8:55
Female RX:
13:17
Male Scaled:
9:33
Female Scaled:
12:55
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Friday, May 11, 2012
Class:
All
Workout Name:
None
Description:
7min AMRAP
7 Push Press 85/115
7 Burpees
rest 3 mins then
6min AMRAP
Burpee Box Jumps 20/24
7 Push Press 85/115
7 Burpees
rest 3 mins then
6min AMRAP
Burpee Box Jumps 20/24
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
6+8reps
Female Scaled:
06+06reps
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Thursday, May 10, 2012
Class:
All
Workout Name:
None
Description:
5 Rounds for time:
150m Sprint
7 Hang Squat Cleans 115/135
1min rest between rounds
150m Sprint
7 Hang Squat Cleans 115/135
1min rest between rounds
Performed by 7 athletes
Podium
Male RX:
20:02
Female RX:
Male Scaled:
16:28
Female Scaled:
012:058
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Monday, May 07, 2012
Class:
All
Workout Name:
None
Description:
12 minute AMRAP of:
15 OHS 95/65#
20 Lateral Jumps (over BB)
25 Ab-Mat Situps
15 OHS 95/65#
20 Lateral Jumps (over BB)
25 Ab-Mat Situps
Performed by 6 athletes
Podium
Male RX:
Female RX:
Male Scaled:
4+10reps
Female Scaled:
4+6reps
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Friday, May 04, 2012
Class:
All
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20 pound ball
150 Wallball shots, 20 pound ball
Performed by 5 athletes
Podium
Male RX:
14:30
Female RX:
Male Scaled:
9:36
Female Scaled:
8:11
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Thursday, May 03, 2012
Class:
All
Workout Name:
None
Description:
3 Rounds For Time:
400 Meter Run
30 Push Press 55/75
30 Push Ups
30 Pull Ups
400 Meter Run
30 Push Press 55/75
30 Push Ups
30 Pull Ups
Performed by 6 athletes
Podium
Male RX:
30:00
Female RX:
030:00
Male Scaled:
25:45
Female Scaled:
26:15
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Wednesday, May 02, 2012
Class:
All
Workout Name:
2012 CrossFit Games Regional Event 2
Description:
For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)
Performed by 8 athletes
Podium
Male RX:
Female RX:
Male Scaled:
18:45
Female Scaled:
14:30
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Tuesday, May 01, 2012
Class:
All
Workout Name:
None
Description:
Wendler Week 3 Back Squats
75% x 5
85% x 3
95% x 1 or more
then
Raid Games WOD 2
7min AMRAP
7 DL 155/225
7 Burpee Bar Jumps
75% x 5
85% x 3
95% x 1 or more
then
Raid Games WOD 2
7min AMRAP
7 DL 155/225
7 Burpee Bar Jumps
Performed by 8 athletes
Podium
Male RX:
5+11reps
Female RX:
Male Scaled:
4+0reps
Female Scaled:
5+14reps
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