Monday, November 10, 2014
Class:
All
Warmup:
Every one min for 15 mins
Min1-30 Double Unders
Min2-3-8 Chest-to-Bar Pull-ups
Min3-8-12 Burpees
Min1-30 Double Unders
Min2-3-8 Chest-to-Bar Pull-ups
Min3-8-12 Burpees
Workout Name:
None
Description:
3 Rounds For Time:
800 m run
10 Front Squats (135#/95#)
800 m run
10 Front Squats (135#/95#)
Performed by 2 athletes
Podium
Male RX:
18:16
Female RX:
Male Scaled:
Female Scaled:
18:27
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Thursday, November 06, 2014
Class:
All
Warmup:
5 Rounds Not For Time:
10 Walking Lunges
10 Jumping Jacks
10 Squats
5 Ring Rows
5 Push-ups
10 Walking Lunges
10 Jumping Jacks
10 Squats
5 Ring Rows
5 Push-ups
Workout Name:
None
Description:
1 Mile Run For Time
Cooldown:
Finisher of coaches choice
Performed by 2 athletes
Podium
Male RX:
6:51
Female RX:
Male Scaled:
18:00
Female Scaled:
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Wednesday, November 05, 2014
Class:
All
Warmup:
Push Press
3-3-3-3-3
3-3-3-3-3
Workout Name:
None
Description:
3 Rounds For Time:
400 m run
30 KB Swings (53#/35#)
30 Air Squats
400 m run
30 KB Swings (53#/35#)
30 Air Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, November 04, 2014
Class:
All
Warmup:
Find a 1 RM Front Squat....Don't forget to track this under your lifts
Workout Name:
None
Description:
*Work Capacity/Recover Test*
21-15-9
Power Cleans (115#/75#)
Burpees
*Rest 10 mins*
21-15-9
Power Cleans (115#/75#)
Burpees
21-15-9
Power Cleans (115#/75#)
Burpees
*Rest 10 mins*
21-15-9
Power Cleans (115#/75#)
Burpees
Performed by 3 athletes
Podium
Male RX:
26:43
Female RX:
29:42
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
Bench Press
5-5-5-5-5
5-5-5-5-5
Workout Name:
None
Description:
For Time:
750 m Row Buy-In
-Then-
4 Rounds:
15 Push Jerks (115#/75#)
30 Double Unders
750 m Row Buy-In
-Then-
4 Rounds:
15 Push Jerks (115#/75#)
30 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, November 03, 2014
Class:
All
Workout Name:
Tabata Something Else
Description:
Tabata This
Air-Squats
Ab-Mat Sit-ups
Pull-ups
Push-ups
Cal Row
*1 Min Rest in between each movement*
Air-Squats
Ab-Mat Sit-ups
Pull-ups
Push-ups
Cal Row
*1 Min Rest in between each movement*
Performed by 2 athletes
Podium
Male RX:
41 reps
Female RX:
Male Scaled:
Female Scaled:
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Sunday, November 02, 2014
Class:
All
Workout Name:
None
Description:
1 Round For Time:
*30 min Time Cap*
800 m run
25 push-ups
25 ring rows
800 m run
20 push-ups
20 ring rows
800 m run
15 push ups
15 ring rows
800 m run
10 push ups
10 ring rows
*30 min Time Cap*
800 m run
25 push-ups
25 ring rows
800 m run
20 push-ups
20 ring rows
800 m run
15 push ups
15 ring rows
800 m run
10 push ups
10 ring rows
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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