Friday, June 29, 2012
Class:
All
Workout Name:
None
Description:
Mini Barbara
5 rounds
15 Pull Ups
20 Push Ups
25 Sit Ups
30 Air Squats
rest 1:30 between rounds
5 rounds
15 Pull Ups
20 Push Ups
25 Sit Ups
30 Air Squats
rest 1:30 between rounds
Performed by 1 athlete
Podium
Male RX:
Female RX:
15:12
Male Scaled:
Female Scaled:
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Wednesday, June 27, 2012
Class:
All
Workout Name:
None
Description:
Work up to 1rm clean
then
4 RFT
5 power cleans
5 front squats
5 push jerks
115/155
rest 1min between rounds
then
4 RFT
5 power cleans
5 front squats
5 push jerks
115/155
rest 1min between rounds
Performed by 7 athletes
Podium
Male RX:
Female RX:
015:025
Male Scaled:
13:33
Female Scaled:
6:45
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Tuesday, June 26, 2012
Class:
All
Workout Name:
None
Description:
Wendler Back Squat
70% x 3
80% x 3
90% x 3 or more
then 4 rounds not for time of
50m Sled Push
10/10 Barbell Lunges 45/65
30 BF Sit-Ups
70% x 3
80% x 3
90% x 3 or more
then 4 rounds not for time of
50m Sled Push
10/10 Barbell Lunges 45/65
30 BF Sit-Ups
Monday, June 25, 2012
Class:
All
Workout Name:
None
Description:
Power Snatch/Run
18-15-12-9-6-3 Reps of:
Power Snatch 115/80
200m Run between rounds
Courtesy of CFNE
18-15-12-9-6-3 Reps of:
Power Snatch 115/80
200m Run between rounds
Courtesy of CFNE
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
15:06
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Friday, June 22, 2012
Class:
All
Workout Name:
None
Description:
6 x 400m Run
Rest 90sec between rounds
Rest 90sec between rounds
Performed by 2 athletes
Podium
Male RX:
Female RX:
1:49
Male Scaled:
Female Scaled:
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Thursday, June 21, 2012
Class:
All
Workout Name:
None
Description:
Wendler Strict Press
65% x 5
75% x 5
85% x 5
then
3 rounds of
40 BF Sit-Ups
30m Bear Crawl
20 8 Count Burpees
100m Overhead Waiters Walk 35/45
65% x 5
75% x 5
85% x 5
then
3 rounds of
40 BF Sit-Ups
30m Bear Crawl
20 8 Count Burpees
100m Overhead Waiters Walk 35/45
Performed by 4 athletes
Podium
Male RX:
18:17
Female RX:
19:50
Male Scaled:
Female Scaled:
25:56
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Wednesday, June 20, 2012
Class:
All
Workout Name:
None
Description:
21-15-9
Hang Power Cleans 85/115
Pull-Ups
400m Run
Hang Power Cleans 85/115
Pull-Ups
400m Run
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
19:08
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Monday, June 18, 2012
Class:
All
Workout Name:
None
Description:
5min AMRAP
5 T2B
10 Box Jumps
rest 2 min then
5min AMRAP
10 Wall Ball 14/20
10 HR Push-Ups
5 T2B
10 Box Jumps
rest 2 min then
5min AMRAP
10 Wall Ball 14/20
10 HR Push-Ups
Performed by 4 athletes
Podium
Male RX:
Female RX:
142 reps
Male Scaled:
Female Scaled:
155 reps
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Friday, June 15, 2012
Class:
All
Workout Name:
None
Description:
"Sugar Daddy"
21 - 15 - 9
Deadlift (225, 155)
400 Meter Run
21 - 15 - 9
Deadlift (225, 155)
400 Meter Run
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
14:24
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Thursday, June 14, 2012
Class:
All
Workout Name:
None
Description:
Wendler Strict Press
40% x 5
50% x 5
60% x 5
then
10 minute AMRAP of:
7 Push Press 65% of 1rm max
30 Split Jumps
15 V-Ups
40% x 5
50% x 5
60% x 5
then
10 minute AMRAP of:
7 Push Press 65% of 1rm max
30 Split Jumps
15 V-Ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
3+0reps
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Wednesday, June 13, 2012
Class:
All
Workout Name:
None
Description:
Wendler 5/3/1 Back Squats
40% x 5
50% x 5
60% x 5
then 21-15-9
Plank Push-ups
Pistols
KTE
40% x 5
50% x 5
60% x 5
then 21-15-9
Plank Push-ups
Pistols
KTE
Performed by 1 athlete
Podium
Male RX:
Female RX:
14:31
Male Scaled:
Female Scaled:
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Tuesday, June 12, 2012
Class:
All
Workout Name:
None
Description:
BMB 3
12min AMRAP
10m Farmers Walk
5 DB Thrusters
10m Weighted Lunge
10 DB GTO 5 each arm
RX= 35/55
Scaled /Master=25/40
12min AMRAP
10m Farmers Walk
5 DB Thrusters
10m Weighted Lunge
10 DB GTO 5 each arm
RX= 35/55
Scaled /Master=25/40
Performed by 2 athletes
Podium
Male RX:
Female RX:
61 reps
Male Scaled:
Female Scaled:
103 reps
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Monday, June 11, 2012
Class:
All
Workout Name:
None
Description:
BMB Wod 2
12 min time cap
50 Hang Cleans 65/95
3 Burpee Penalty every time bar is dropped
then 4 rounds
10 OHS 65/95
70m shuttle run 25/45
12 min time cap
50 Hang Cleans 65/95
3 Burpee Penalty every time bar is dropped
then 4 rounds
10 OHS 65/95
70m shuttle run 25/45
Performed by 2 athletes
Podium
Male RX:
Female RX:
011:45
Male Scaled:
Female Scaled:
10:24
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Friday, June 08, 2012
Class:
All
Warmup:
Skillz work
Workout Name:
None
Description:
7min AMRAP
5 DL 135/225
10 HR Push Ups
5 DL 135/225
10 HR Push Ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
6+5reps
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Thursday, June 07, 2012
Class:
All
Workout Name:
None
Description:
Wendler 5/3/1
Strict Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
then
Start with a 400m run
then 3 rounds
7 Wall Walks
14 Box Jumps 20/24
21 V Sit-Ups
28 Supermans
Strict Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
then
Start with a 400m run
then 3 rounds
7 Wall Walks
14 Box Jumps 20/24
21 V Sit-Ups
28 Supermans
Performed by 3 athletes
Podium
Male RX:
18:38
Female RX:
Male Scaled:
Female Scaled:
18:06
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Wednesday, June 06, 2012
Class:
All
Workout Name:
None
Description:
13min AMRAP
10 C2B
8 Hang Power Cleans 95/115
6 Burpees
10 C2B
8 Hang Power Cleans 95/115
6 Burpees
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
7+0reps
Female Scaled:
4+22reps
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Tuesday, June 05, 2012
Class:
All
Workout Name:
None
Description:
Wendler 5/3/1
Back Squats
75% x 5reps
85% x 3reps
95% x 1 or more reps
then
5x5 Weighted Good Mornings
then
800m Run x 2
3mins rest between sets
Back Squats
75% x 5reps
85% x 3reps
95% x 1 or more reps
then
5x5 Weighted Good Mornings
then
800m Run x 2
3mins rest between sets
Friday, June 01, 2012
Class:
All
Workout Name:
None
Description:
4 rounds for time
10 Hang Power Snatch 65/95
10 Box Jumps 20/24
10 KTE
150m Run
10 Hang Power Snatch 65/95
10 Box Jumps 20/24
10 KTE
150m Run
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
14:04
Female Scaled:
12:21
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