Tuesday, September 30, 2014

Class:
All
Warmup:
Over Head Squats
10-10-10-10
Workout Name:
None
Description:
20 Min AMRAP
20 Double Unders
5 Power Snatches (115#/75#)
10 Burpees
Cooldown:
Stretch and Mobility
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Emilio B
9+26reps
Female Scaled:
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Monday, September 29, 2014

Class:
All
Warmup:
Front Squat 3 Rep Max
3 rounds:
10 Light Wall-Balls
10 Medicine Ball Cleans
10 Abmat Sit-ups
1 Up Down on the stairs
Workout Name:
None
Description:
For Time:
10 Wall-balls (20#/14#)
40 Abmat Sit-ups
20 Wall-balls (20#/14#)
30 Abmat Sit-ups
30 Wall-balls (20#/14#)
20 Abmat Sit-ups
40 Wall-balls (20#/14#)
10 Abmat Sit-ups
Comments:
*If competing use a 75# barbell for thrusters in place of wallballs
Performed by 1 athlete
Podium
Male RX:
Chris S
6:55
Female RX:
Male Scaled:
Female Scaled:
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Friday, September 26, 2014

Class:
All
Warmup:
Deadlifts
5-5-3-3-1-1-1
Workout Name:
None
Description:
Buy-in:
1000m Row
2 Rounds For Time:
50 Air Squats
40 Box Jumps (24/20)
30 Sit-ups
20 Push-ups
10 Burpees
Performed by 2 athletes
Podium
Male RX:
Emilio B
18:35
Female RX:
Chelsey G
18:37
Male Scaled:
Female Scaled:
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Thursday, September 25, 2014

Class:
All
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:
Chelsey G
13:18
Male Scaled:
Female Scaled:
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Wednesday, September 24, 2014

Class:
All
Warmup:
Back Squat Week #2:
Finding a 20 rep max
Workout Name:
None
Description:
21 Min AMRAP:

*Three 5 min WODS:
1000 m row (800m for women)
Burpees
Rest 3 mins
30 Double Unders
15 Weighted Sit-ups (15#/10#)
Rest 3 mins
10 Push-ups
10 Goblet Squats (53#/35#)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Carolyn T
1+1reps
Male Scaled:
Female Scaled:
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Tuesday, September 23, 2014

Class:
All
Warmup:
Snatch Progression
2-2-2-2-2-2
Workout Name:
Isabel
Description:
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.
Performed by 1 athlete
Podium
Male RX:
Chris S
2:33
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
500m row
3rds:
10 squats, 10 s.l. situps, 10 pushups, 10 jumping jacks
Workout Name:
None
Description:
20min AMRAP:

5 Thruster (75#/55#)
7 Hang Power Cleans (75#/55#)
9 Sumo Deadlift High-Pulls (75#/55#)

Cooldown:
Stretch and Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, September 22, 2014

Class:
All
Workout Name:
Isabe
Description:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, September 21, 2014

Class:
All
Warmup:
1000 m row
3 rounds:
10 Air Squats
10 Straight Leg Sit ups
10 Push-ups
10 Ring Rows
Workout Name:
None
Description:
AMRAP 15 mins:
3 Wall Walks
6 Power Cleans (135#/95#)
9 Ab-mat Situps
12 Air Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, September 19, 2014

Class:
All
Warmup:
Hang Squat Cleans
3-3-3-3-3-3
Workout Name:
None
Description:
3 rounds for time of:
40 medicine ball cleans, (20#/14#)
400 m run
*If not enough wallballs pick a working load on bar and do 40 front squats*
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, September 18, 2014

Class:
All
Warmup:
Pre:
Dynamic Warm-up
Workout Name:
Row 5K
Description:
Row 5K

-Finisher of choice
Cooldown:
Stretch and Mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, September 17, 2014

Class:
All
Warmup:
Back Squat:
Finding a 20 rep max
(5-8mins warm up to your working set, 3 mins for your set)
*If you fail with less than 15 reps, go down 5-10lbs*
Workout Name:
None
Description:
WOD:
AMReps 18 mins:
Row (calories), 2 mins
Rest, 2 mins
Kettlebell Swings (53#/35#), 2mins
Rest, 2 mins
Abmat Sit up, 2 mins
Rest, 2 mins
Box Jump (24/20), 2 mins
Rest, 2 mins
Goblet Squats (53#/35#), 2 mins
Performed by 1 athlete
Podium
Male RX:
Chris S
290 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, September 16, 2014

Class:
All
Warmup:
Pre:
Farmers Carry W/ Plate (Pinch Grip) for distance
Pre:
Push Press
5-5-5-5-5
Workout Name:
None
Description:
For Time:
300m row
20 Push Press (135#/95)
300m row
15 Push Press (135#/95#)
300m row
10 Push Press (135#/95#)
300m row
5 Push Press (135#/95#)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Erika T
14:52
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Monday, September 15, 2014

Class:
All
Warmup:
Pre:
3 rounds Dynamic Warm-up: 10 hollow rocks, 10 supermans, 10 wall balls (Light), 200 m row
Pre:
Deadlift 5-5-3-3-1-1-1

Workout Name:
Death by wallballs
Description:
2 Wallballs (20#/14#) in the first 1 min
4 Wallballs (20#/14#) in the second 1 min
6 Wallballs (20#/14#) in the third 1 min
8 Wallballs (20#/14#) in the 4th 1 min
...Continuing as long as possible
Performed by 2 athletes
Podium
Male RX:
Chris S
+reps
Female RX:
Male Scaled:
Female Scaled:
Erika T
18+19reps
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Tuesday, September 09, 2014

Class:
All
Warmup:
Test
Workout Name:
2010 CrossFit Games Event 3
Description:
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Performed by 1 athlete
Podium
Male RX:
Chris S
03+120reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

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