Fit Republic/Crossfit Waterfront on TrackMyPR

30:00

Male Scaled:

Female Scaled:

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Wednesday, March 25, 2015

Class:

All

Workout Name:

None

Description:

Team WOD (2-3)
1000M Row Buy-In
100 KB Swings
200 Ab-Mat Sit ups
300 Air-Squats
200 Ab-Mat Sit-ups
100 KB Swings
400 M Run Cash-Out

Performed by 1 athlete

Podium

Male RX:

Female RX:

30:15

Male Scaled:

Female Scaled:

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Tuesday, March 24, 2015

Class:

All

Warmup:

Deadlift
*Work up to 3 RM*
When Found 3 RM do 4 more sets at that weight

Workout Name:

None

Description:

3 Min AMRAP (x4)
5 Pull-ups
10 Walking Lunges
15 Double Unders
*Rest 1 min in between each AMRAP*

Performed by 3 athletes

Podium

Male RX:

Brant F

386 reps

Female RX:

357 reps

Male Scaled:

Female Scaled:

348 reps

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Monday, March 23, 2015

Class:

All

Warmup:

Back Squat 4x5 (75%)
Push Press 4x5 (75%)

Workout Name:

None

Description:

500 M Row Buy-in
-Then-
1,2,3,4,5,6,7,8,9,10
10,9,8,7,6,5,4,3,2,1
DB Strict-Press (40#/20#)
Ring-Rows

Performed by 3 athletes

Podium

Male RX:

Brant F

12:23

Female RX:

9:20

Male Scaled:

Female Scaled:

9:58

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Class:

All

Workout Name:

None

Description:

1 Mile Run Buy-in
20 Cal Row
20 Cal Ski Erg
50 Double-Unders
20 Cal Ski Erg
20 Cal Row

Cooldown:

Squat of Choice (60-75%)
5x10

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, March 20, 2015

Class:

All

Workout Name:

None

Description:

Foo
13 Bench Press (170#)
Then 20 Min AMRAP
7 Chest to Bar Pull-ups
77 Double Unders
2 Squat Clean Thrusters (170#)
28 Ab Mat Sit-ups

Performed by 1 athlete

Podium

Male RX:

Female RX:

4+84reps

Male Scaled:

Female Scaled:

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Thursday, March 19, 2015

Class:

All

Workout Name:

None

Description:

4 Rounds For Time:
20 Hip Extensions
400 M Run

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, March 18, 2015

Class:

All

Warmup:

14 Min EMOM
Three Position Clean (Floor, Hang, Power Position) +Jerk
**Start at 60% of 1rm and build every other min*
*When Failed complex occurs, subtract 5-10lbs complete EMOM*

Workout Name:

None

Description:

12 min AMRAP
20 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
15 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
10 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
5 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
*If all Reps are completed, repeat the final round (5 FS/ 20 BJO) for remainder of time*

Performed by 3 athletes

Podium

Male RX:

Female RX:

105 reps

Male Scaled:

Female Scaled:

155 reps

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Tuesday, March 17, 2015

Class:

All

Warmup:

Back Squats
5-70%, 4-75%, 3-80%, 2-100%, 2-100%
5x10 Hand Release Push-ups

Workout Name:

None

Description:

5 Rounds:
2:00min Burpees
1:00 Double-Unders (All out Effort)
*Count Reps for each Round (Try to match each Round)

Performed by 3 athletes

Podium

Male RX:

Female RX:

405 reps

Male Scaled:

Female Scaled:

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Monday, March 16, 2015

Class:

All

Warmup:

14 Min EMOM
3 Position Snatch (Floor, Hang, Power Position)
*Start at 60% of 1rm and build every other min*
*When Failed complex occurs, subtract 5-10lbs complete EMOM*

Workout Name:

None

Description:

*10 Min AMRAP*
400m Run Buy-in
With Remaining Time
30 Thruster (105#/70#)
10 Pull-ups (Strict)
Rest 2 Mins
*2:00 Max Effort HSPU*

Performed by 3 athletes

Podium

Male RX:

Female RX:

Claudia V

1+66reps

Male Scaled:

Female Scaled:

Mary F

1+18reps

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Friday, March 13, 2015

Class:

All

Workout Name:

None

Description:

WOD:
30-20-10
Cal Row
Alt. Pistols
Handstand Push-ups

(Rest 5mins and Use Time For Set-up)

WOD:
30 Power Clean and Jerk (95#/65#)
30 Burpees

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, March 12, 2015

Class:

All

Workout Name:

None

Description:

30 Ab-Mat Situps
30 Double Unders
5 Muscle-Ups
20 Ab-Mat Sit-ups
40 Double Unders
3 Muscle-Ups
10 Ab-Mat Sit-ups
50 Double-Unders
1 Muscle-Up

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, March 11, 2015

Class:

All

Warmup:

Back Squats
5x5 @ 80%

Workout Name:

None

Description:

15 min AMRAP
15 Thrusters (95#/65#)
12 Alt. DB Snatch (40#/20#)
9 Bar Facing Burpees

Performed by 1 athlete

Podium

Male RX:

Female RX:

4+7reps

Male Scaled:

Female Scaled:

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Tuesday, March 10, 2015

Class:

All

Warmup:

Bench Press
5-70%, 4-80%, 3-90%, 2-100%, 2-100%
5x10 Chest-to-Bar Pull-ups

Workout Name:

None

Description:

3 Rounds For Time
15 Cal Row
20 Shoulder To Overhead (115#/75#)
15 Front Rack Lunge (115#/75#)
20 Box-Jumps (24/20)
15 Air-Squats

Performed by 2 athletes

Podium

Male RX:

Female RX:

18:54

Male Scaled:

Female Scaled:

17:27

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Monday, March 09, 2015

Class:

All

Warmup:

Rowling 10 Frames

Workout Name:

None

Description:

21-15-9-6-3
Front Squats (155#/105#)
HSPU

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, March 06, 2015

Class:

All

Warmup:

12 Min EMOM
2 Clean and Jerk (Climbing in Weight)
*No dropping bar in between reps*

Workout Name:

None

Description:

100 Double Unders
50 Pull-Ups
50 Lunges
100 Double Unders
*3 Burpees EMOM*

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, March 05, 2015

Class:

All

Warmup:

Goat Practice

Workout Name:

None

Description:

-80 Push-up Buy-In-
800m Run
16 Cal Row
8 Burpee Box Jump Overs
400m Run
8 Cal Row
4 Burpee Box Jump Overs

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Monday, March 02, 2015

Class:

All

Workout Name:

None

Description:

5 Rounds For Time:
12 Hang Power Clean (115#/75#)
9 Thrusters (115#/75#)
6 Power Snatches (115#/75#)

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled: