Friday, February 27, 2015

Class:
All
Warmup:
Squat Clean
5-5-5-5-5
Workout Name:
None
Description:
(3 Rounds For Time)
21-15-9
Shoulder To Overhead (95#/65#)
Box-Jumps (24/20)
Handstand Push-ups
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Mary F
11:00
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Thursday, February 26, 2015

Class:
All
Workout Name:
None
Description:
1000 M Row
25 Double Unders
750 M Row
50 Double Unders
500 M Row
75 Double Unders
250 M Row
100 Double Unders
Performed by 1 athlete
Podium
Male RX:
Brant F
19:19
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 25, 2015

Class:
All
Warmup:
Back Squats
5x5
Barbell OHS
5x10
Workout Name:
None
Description:
0-3Mins
2 Rounds:
10 OHS (95#/65#)
10 Pull-ups
3-6mins
2 Rounds:
12 OHS (95#/65#)
12 Pull-ups
6-9 Mins
2 Rounds:
14 OHS (95#/65#)
14 Pull-ups
*Continue the 2 rounds until not able to complete in 3 mins by increasing by 2 reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, February 24, 2015

Class:
All
Warmup:
Deadlift
3x10
Super Set With 3 Wall Walks with 5sec hold inverted
Workout Name:
None
Description:
8 min AMRAP
8 Box-Jumps (24/20)
8 Hand Release Push-ups
-Rest 4 Mins-
8 min AMRAP
8 Wall-Balls (20#/14#)
8 Ring Rows
Performed by 2 athletes
Podium
Male RX:
Brant F
16+1reps
Female RX:
Natalie C
17+19reps
Male Scaled:
Female Scaled:
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Monday, February 23, 2015

Class:
All
Warmup:
Front Squat
5-5-3-3-3
:30 Plank Hold in Between Sets
Workout Name:
None
Description:
4 Rounds For Time:
12 Push Press @60%
24 Double Unders
6 Pull-ups
12 Cal Row
Performed by 3 athletes
Podium
Male RX:
Brant F
13:58
Female RX:
Natalie C
12:17
Male Scaled:
Female Scaled:
Mary F
11:04
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Friday, February 20, 2015

Class:
All
Warmup:
Back Squats
10 Mins to find a 3 RM
Workout Name:
None
Description:
(3 Rounds For Time)
400 M Run
15-12-9
Pull-ups
Wall-Balls (20#/14#)
Burpee Box-Jump Overs (24/20)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
15:30
Male Scaled:
Female Scaled:
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Thursday, February 19, 2015

Class:
All
Warmup:
1000 m Row
100 Double-unders
Workout Name:
None
Description:
800 M Run
80 Ab-Mat Sit-ups
400 M Run
40 Ab-mat Sit-ups
Performed by 2 athletes
Podium
Male RX:
Brant F
10:57
Female RX:
Chelsey G
10:36
Male Scaled:
Female Scaled:
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Wednesday, February 18, 2015

Class:
All
Warmup:
10 Min EMOM
(Snatch Complex)
Snatch High Pull
Power Snatch
Snatch
Workout Name:
None
Description:
15 Min AMRAP
50 Cal Row
50 KB Swings (53#/35#)
50 Double Unders
Performed by 2 athletes
Podium
Male RX:
Female RX:
Natalie C
230 reps
Male Scaled:
Female Scaled:
Chelsey G
236 reps
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Tuesday, February 17, 2015

Class:
All
Warmup:
Bench Press and Weighted Pull-ups
5-5-3-3-1-1-1
Workout Name:
None
Description:
10 Min Amrap
15 Thrusters (95#/65#)
15 Ab-Mat Sit Ups
15 Box-Jumps (24/20)
Performed by 3 athletes
Podium
Male RX:
Brant F
3+30reps
Female RX:
Natalie C
3+40reps
Male Scaled:
Female Scaled:
Chelsey G
4+0reps
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Monday, February 16, 2015

Class:
All
Workout Name:
None
Description:
For Time:
21-15-9
Snatch Grip Deadlift (185#/125#)
Toes-To-Bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, February 13, 2015

Class:
All
Warmup:
Front Squats
8-8-7-7-6-6 (2 Sec Pause)
Hand Stand Practice In Between Sets
Workout Name:
None
Description:
MAX EFFORT
1min Chest to Bar Pull-ups
1min Box Jumps (24/20)
1min Thrusters (95#/65#)
1min Power Snatches (95#/65#)
1min Cal Row
Rest 1 min
x3
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
219 reps
Male Scaled:
Female Scaled:
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Thursday, February 12, 2015

Class:
All
Workout Name:
None
Description:
1 mile Run
100 Push-ups
1 mile Run
Performed by 3 athletes
Podium
Male RX:
Brant F
19:25
Female RX:
Natalie C
23:35
Male Scaled:
Female Scaled:
Show All Results

Wednesday, February 11, 2015

Class:
All
Workout Name:
None
Description:
For Time:
30 Cal Row
30 Pull-ups
30 Wallballs (20#/14#)
50 Double Unders
20 Wallballs (20#/14#)
50 Double Unders
10 Wallballs (20#/14#)
30 Pull-ups
30 Cal Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, February 10, 2015

Class:
All
Warmup:
Split Jerks
5-5-5-5-5
:30 Sec. Side Plank hold (Ea.)
Workout Name:
None
Description:
3 Rounds
10 Handstand Push-ups
10 Toes-To-Bar
REST 3 MINS
3 Rounds
15 Wallballs (20#/14#)
15 Ab-Mat Sit-ups
REST 3 MINS
5 Min AMRAP (Ladder Ascending)
1 Deadlifts (275#/205#)
1 Muscle-up
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, February 09, 2015

Class:
All
Warmup:
8 Min Emom Hang Power Cleans x5 (155#/95#)
Workout Name:
None
Description:
3 Rounds For Time (20min Cap)
500m Row
20 DB Thrusters (45#/35#)
20 Burpee Box Jumps (24/20)
20 Pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, February 06, 2015

Class:
All
Workout Name:
Grace
Description:
135 pound Clean and Jerk, 30 reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, February 05, 2015

Class:
All
Workout Name:
None
Description:
3 x 1000 m row

rest 5 mins in between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, February 02, 2015

Class:
All
Workout Name:
None
Description:
5 Rounds For Time:
3 Power Cleans (225#/135#)
3 Front Squats (225#/135)
3 Push Jerks (225#/135#)
15 Pull-ups
*90 Second Rest
Performed by 1 athlete
Podium
Male RX:
Female RX:
Natalie C
14:38
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