Friday, October 31, 2014

Class:
All
Warmup:
Back Squats
6-6-6-6-6-6
Workout Name:
None
Description:
12 Min AMRAP
Ascending Ladder by 3s
3 OH Walking Lunges w/ Bumper Plate (45#/25#)
3 Bumper Plate Burpees (45#/25#)
6 OH Walking Lunges w/ Bumper Plate (45#/25#)
6 Bumper Plate Burpees (45#/25#)
.
.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Anna-Alyse T
150 reps
Male Scaled:
Female Scaled:
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Thursday, October 30, 2014

Class:
All
Workout Name:
None
Description:
Endurance WOD
5 Rounds For Time:
1000 m Row

OR

JAIL HOUSE 10
Performed by 1 athlete
Podium
Male RX:
Emilio B
19:42
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, October 29, 2014

Class:
All
Warmup:
Pre:
Dynamic Warm up:

Pre:
15 min EMOM
Bear Complex
Workout Name:
None
Description:
For Time:
500m row buy-in
50 Wall balls (20#/14#)
40 Double Unders
30 V-ups
20 Burpees
10 Pull-ups
Performed by 2 athletes
Podium
Male RX:
Emilio B
12:23
Female RX:
Anna-Alyse T
9:27
Male Scaled:
Female Scaled:
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Tuesday, October 28, 2014

Class:
All
Workout Name:
Loredo
Description:
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, October 26, 2014

Class:
All
Workout Name:
None
Description:
1 Round For Time:
25 min Time Cap
400 m run
25 pull-ups
25 push press (95#/65#)
400 m run
20 pull ups
20 push press (95#/65#)
400 m run
15 pull ups
15 push press (95#/65#)
400 m run
10 pull ups
10 push press (95#/65#)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 23, 2014

Class:
All
Warmup:
3 Rounds:
10 V-ups
10 Weighted Sit-ups
10 Russian Twists
2 Up/Downs
Workout Name:
None
Description:
800 m Run
10 Burpees
100 Push-ups
10 Power Snatches (135#/95#)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 22, 2014

Class:
All
Workout Name:
Diane
Description:
Diane
21-15-9
Deadlifts (225#/155#)
HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, October 21, 2014

Class:
All
Warmup:
12 min EMOM
1 Squat Clean
1 Hang Clean High Pulls
1 Hang Squat Clean
Workout Name:
None
Description:
5 Rounds for total reps:
500 m Row / 400 M run
*Max Effort KB Swings (53#/35#)
*Running or Rowing does not count toward rep count*
*Rest 2 mins*
Performed by 2 athletes
Podium
Male RX:
Female RX:
Anna-Alyse T
143 reps
Male Scaled:
Female Scaled:
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Monday, October 20, 2014

Class:
All
Warmup:
Dynamic Warm up:
400 m run
40 Sit-ups
40 Push-ups
40 Air-Squats
Pre:
Box Squats:
5-5-5-5-5
Workout Name:
None
Description:
100 Burpee Box Jumps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Back Squats
5-5-3-3-3
Workout Name:
None
Description:
7 Rounds For Time:
10 Wallballs
10 Pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, October 19, 2014

Class:
All
Warmup:
Thrusters
5-5-5-5-5
Workout Name:
None
Description:
20 min AMRAP
Buy-in:
20 Thrusters (Choose Work Load)
*With Remaining Time*
5 HSPU
10 Burpees
20 Jumping Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, October 17, 2014

Class:
All
Warmup:
Snatch High Pull
1-1-1-1-1-1-1
Power Snatch
1-1-1-1-1-1-1
Hang Snatch High Pull
1-1-1-1-1-1-1
Hang Power Snatch
1-1-1-1-1-1-1
Workout Name:
None
Description:
*Ascending Latter*
*2 min rest in between AMRAPS*
AMRAP (4mins)
Push-ups
Box Jumps (24/20)

AMRAP (4mins)
10 Front Squats (95#/65#)
10 Floor Wipers (95#/65#)

AMRAP (4mins)
10 Power Snatches (95#/65#)
25 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 16, 2014

Class:
All
Warmup:
400 m run
Dynamic Warm-up
Workout Name:
None
Description:
1-250 m sprint on rower
2-500 m sprint on rower
1-400 m sprint running

Annie
50-40-30-20-10
Double-unders
Ab-mat Sit-ups
Performed by 2 athletes
Podium
Male RX:
Emilio B
8:45
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, October 15, 2014

Class:
All
Warmup:
Front Squat
5-5-3-3-1-1-1
Workout Name:
None
Description:
3 Rounds For Time:
10 Squat Cleans (135#/95#)
20 Burpees
30 Ab-mat Sit-ups
Performed by 2 athletes
Podium
Male RX:
Emilio B
13:49
Female RX:
Male Scaled:
Female Scaled:
Carolyn T
14:32
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Tuesday, October 14, 2014

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.
Performed by 2 athletes
Podium
Male RX:
Emilio B
288 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Sunday, October 12, 2014

Class:
All
Warmup:
Hang Power Snatch
5-5-5-5-5
Workout Name:
None
Description:
15 min AMRAP
Buy-in:
10 Wall Walks
*With Remaining Time*
5 Med Ball Cleans
10 Squats
20 Alternating Jumping Lunges
Performed by 1 athlete
Podium
Male RX:
Female RX:
Chelsey G
6+21reps
Male Scaled:
Female Scaled:
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Friday, October 10, 2014

Class:
All
Warmup:
Pre:
Squat Clean
5-5-3-3-1-1-1
Workout Name:
None
Description:
For Time:
1000 m row
-Then-
3 Rounds for time:
10 Back Squats (135#/95#)
10 Barbell Lunges (135#/95#)
10 Toes-To-Bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 09, 2014

Class:
All
Warmup:
Rowling 10 FRAMES
*Lowest Score Chooses Movement x2*
Workout Name:
None
Description:
20 Min AMRAP
40 Double-Unders
300 m row
20 Jumping Lunges
10 Pull-ups
Performed by 1 athlete
Podium
Male RX:
Jesse M
5+95reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
annie
Description:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 08, 2014

Class:
All
Warmup:
3 rounds:
10 KB Swings
10 Goblet Squats
10 Ring Rows
10 Burpees
Pre:
10 min EMOM:
1 Power Clean
3 Front Squats
Workout Name:
deck of death
Description:
Deck of Death
Card Values = Reps
Face Cards = 10 Reps
Aces = 15 Reps
Hearts= Push-ups
Diamonds= Sit-ups
Clubs= Squats
Spades= Box Jumps (24/20)
Jokers= Burpees
*Work your Way through the deck for time*
Cooldown:
STRECHING
Performed by 1 athlete
Podium
Male RX:
Emilio B
23:50
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, October 07, 2014

Class:
All
Warmup:
Farmers Carry
400 m
Workout Name:
None
Description:
500 m row
50 Wall Balls (20#/14#)
400 m row
40 Wall Balls (20#/14#)
300 m row
30 Wall Balls (20#/14#)
200 m row
20 Wall Balls (20#/14#)
100 m row
10 Wall Balls (20#/14#)
Performed by 2 athletes
Podium
Male RX:
Emilio B
17:04
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Sunday, October 05, 2014

Class:
All
Warmup:
500 m row + 5 Tire Flips
Workout Name:
None
Description:
15 min AMRAP
Buy-in:
800 m run
*With Remaining Time*
5 Ground To Overhead (115#/75#)
10 Bar Facing Burpees
15 Toes-To-Bar

Finisher:
Coaches Choice
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, October 03, 2014

Class:
All
Warmup:
Push-Press
3-3-3-3-3

3 Rounds:
10 Light KB Swings
10 Jumping Lunges10 Push-ups
1 Up Down on Stairs
Workout Name:
None
Description:
WOD:
7 Min AMRAP
5 Wall Climbs
10 Abmat Sit-ups

WOD:
7 Min AMRAP
24 Double Unders
12 Jumping Alternating Lunges
Cooldown:
Stretch and Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 02, 2014

Class:
All
Workout Name:
None
Description:
6x400 meter run
*2 min rest in between each round
Performed by 2 athletes
Podium
Male RX:
Chris S
14:10
Female RX:
Jamie L
14:09
Male Scaled:
Female Scaled:
Show All Results

Wednesday, October 01, 2014

Class:
All
Warmup:
Back Squats (Week #3)
Finding a 20 rep Max
Workout Name:
2012 Masters Regional Event 3
Description:
1000 m Row
30 Power Cleans (135#/95#)
50 Burpees
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Emilio B
011:54
Female Scaled:
Carolyn T
13:10
Show All Results

WOD Archive

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