Saturday, January 31, 2015

Class:
All
Workout Name:
CrossFit Games Open 13.4
Description:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 30, 2015

Class:
All
Workout Name:
None
Description:
3 Rounds For Time:
500m Row
10 Sumo-Deadlift High Pulls
20 Dips
30 Ab-Mat Sit-ups
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Donnell O
16:30
Female Scaled:
Natalie C
16:47
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Thursday, January 29, 2015

Class:
All
Warmup:
Back Squats
5-5-5-5-5
Workout Name:
None
Description:
3 rounds for time (15min Time Cap)
400m run
40 Double-Unders
4 Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 28, 2015

Class:
All
Warmup:
Work up to Heavy OHS
Workout Name:
None
Description:
15-12-9
Overhead Squats (165#/125#)
C2B Pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 27, 2015

Class:
All
Warmup:
Gymnastic Work (15mins)
Skin the Cat 5x2
Handstand Walks
Workout Name:
None
Description:
30-20-10
Double Unders
KBS (53#/35#)
Strict Press (95#/65#)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
11:26
Male Scaled:
Female Scaled:
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Monday, January 26, 2015

Class:
All
Warmup:
Thrusters
5-5-5-5-5
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
6:19
Male Scaled:
Female Scaled:
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Friday, January 23, 2015

Class:
All
Warmup:
Hang Jump Shrug
1-1-1-1-1-1-1
Hang Clean High Pull
1-1-1-1-1-1-1
Hang Power Clean
1-1-1-1-1-1-1
Hang Squat Clean
1-1-1-1-1-1-1
Workout Name:
None
Description:
20 Min AMRAP
400m run
30 box jumps (24/20)
30 wall balls (20#/14#)
Finisher:
-Max Plank Hold for time
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
3+7reps
Male Scaled:
Female Scaled:
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Thursday, January 22, 2015

Class:
All
Warmup:
-Deadlifts 10-10-10-10-10
Workout Name:
None
Description:
3 rounds for time
400m run with plate (45#/25#)
20 burpee jumps on bumper plate (45#/25#)
Performed by 2 athletes
Podium
Male RX:
Emilio B
17:17
Female RX:
Cydney W
14:53
Male Scaled:
Female Scaled:
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Wednesday, January 21, 2015

Class:
All
Warmup:
Power Snatch 3-3-3-3-3-3
Workout Name:
None
Description:
-800m run
100 push-ups
10 snatches (95#/135#)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Natalie C
12:50
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Tuesday, January 20, 2015

Class:
All
Workout Name:
the sev
Description:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
The Seven
Description:
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Comments:
25 min time cap
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 19, 2015

Class:
All
Warmup:
Front Squats
Workout Name:
None
Description:
3 rounds for time:
300 meter row
30 air-squats
30 push-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
12:40
Male Scaled:
Female Scaled:
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Thursday, January 15, 2015

Class:
All
Warmup:
Gymnastic Work
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
12:27
Male Scaled:
Female Scaled:
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Wednesday, January 14, 2015

Class:
All
Warmup:
50 double unders and 50 ab mat sit ups
Workout Name:
2000 meter row
Description:
2k Row

*2min Rest

*AMRAP of burpees (2mins)
Cooldown:
*Make sure you track your 2k row time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 13, 2015

Class:
All
Warmup:
KB Snatches
10-10-10-10-10
V-ups
10-10-10-10-10
Workout Name:
None
Description:
AMRAP 14 mins:
3 Power Snatches
1 Burpee
12 Wallballs
Cooldown:
Mobility and Goat Practice
Performed by 3 athletes
Podium
Male RX:
Donnell O
7+8reps
Female RX:
Natalie C
9+1reps
Male Scaled:
Female Scaled:
Chelsey G
9+5reps
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Monday, January 12, 2015

Class:
All
Warmup:
Warm-up:
3 rounds: 200m row and :30 sec plank holds

Pre:
EMOM for 11mins:
2 Front Squats, pick load
Workout Name:
None
Description:
WOD:
200m row in between each round
21-15-9
Box Jumps (24/20)
Toes-to-Bar
KB Goblet Squats (53#/35#)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
9:25
Male Scaled:
Female Scaled:
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Sunday, January 11, 2015

Class:
All
Warmup:
Weighted Pull-ups 5.5.5.5.5
Superset with :30sec Mountain Climbers
Workout Name:
None
Description:
400m run
-Then-
3 rounds of:
5 wall walks
15 push-ups
30 sit-ups
-Then-
400m run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 09, 2015

Class:
All
Warmup:
Front Squat 5-5-5-5-5
Goblet Squat 10-10-10-10-10
Workout Name:
Cindy
Description:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
15+12reps
Male Scaled:
Female Scaled:
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Thursday, January 08, 2015

Class:
All
Warmup:
Warm-up: 100 Double Unders, Stretch & Mobility
Power Clean 2.2.2.2.2.2.2.2
Workout Name:
None
Description:
1000m Row
30 Power Cleans (95#/135#)
40 Knees to Elbows
50 Jumping Air Squats
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
13:42
Male Scaled:
Female Scaled:
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Wednesday, January 07, 2015

Class:
All
Warmup:
Deadlifts 5.5.5.5.5
:30 sec plank holds in between sets
Workout Name:
Diane
Description:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Performed by 2 athletes
Podium
Male RX:
Brant F
9:51
Female RX:
Male Scaled:
Female Scaled:
Chelsey G
5:33
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Tuesday, January 06, 2015

Class:
All
Warmup:
3 rounds not for time*
10 man makers
10 toes to bar
30 double unders
Workout Name:
None
Description:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (95#/65#)
20 Lateral Burpee (Over Barbell)
Performed by 1 athlete
Podium
Male RX:
Brant F
18:58
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Monday, January 05, 2015

Class:
All
Warmup:
Back Squats 5-5-3-3-1-1-1
*Super Set
OH Squats 10-10-10-10
Push-ups 10-10-10-10
Workout Name:
None
Description:
With a 20 min continuously running clock;
1 min ME Thruster 35#/45#
1 min rest
1 min ME pull ups
1 min rest
1 min ME front rack lunges 35#/45#
1 min rest
1 min ME push ups
1 min rest
1 min ME box jumps
1 min rest
Repeat
Performed by 1 athlete
Podium
Male RX:
Brant F
252 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

WOD Archive

April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014