Saturday, May 30, 2015

Class:
All
Workout Name:
GUESS WHOS BIRTHDAY
Description:
Teams of 2
300 Walking Lunge
1200 Relay Run With Med Ball
100 Burpees
Performed by 5 athletes
Podium
Male RX:
jason r
14:39
Female RX:
Male Scaled:
Female Scaled:
Jodi H
23:54
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Friday, May 29, 2015

Class:
ALL
Workout Name:
I FEEL THE GAINS
Description:
PERFORMANCE
Front Squat x 5 70%, x 3 78%, 2 x 2 85%, x 8 73%
Sumo Deadlift 3 x 5

FITNESS
Bench Press 7 x 3
Dips 3 x 10

Skill
Overhead Squat

WOD
3 Rounds of
Run 400
30 KBS 53/35
Run 400
15 Ring Pushups
Performed by 11 athletes
Podium
Male RX:
Robert L
17:03
Female RX:
Kristi K
20:52
Male Scaled:
Michael M
18:16
Female Scaled:
Bong C
18:59
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Thursday, May 28, 2015

Class:
FITNESS/ PERFORMANCE
Workout Name:
Burp your 800
Description:
PERFORMANCE
Snatch x 3 65%, x 2 70%, 2 x 2 78%, 2 x 1 83%

FITNESS
Split Jerk 8 x 1
Internal and External Band Work

Midline
L-Sits

WOD
3 Rounds of
Run 800
30 Burpees to Plate
Performed by 11 athletes
Podium
Male RX:
Barry S
20:27
Female RX:
Bong C
19:16
Male Scaled:
Ben C
15:00
Female Scaled:
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Wednesday, May 27, 2015

Class:
FITNESS/PERFORMANCE
Workout Name:
HAPPY TUESDAY
Description:
PERFORMANCE
Back Squat x 5 70%, x 4 75%, x 3 80%, 3 x 1 85%
Barbell Lunges 3 x 10 each leg

FITNESS
Back Squat 5 rep Max
KB Lunges 3 x 10 each leg

Midline
Strict T2B 3 x 6-12

WOD
3 Rounds
40 KBS 53/35
20 Box Jumps
Rest 1 Min Between Reps
Performed by 20 athletes
Podium
Male RX:
Jeff B
09:43
Female RX:
Alyssa O
9:04
Male Scaled:
Ben C
9:59
Female Scaled:
Gina B
11:06
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Tuesday, May 26, 2015

Class:
FITNESS/PERFORMANCE
Workout Name:
No Rack AMRAP
Description:
PERFORMANCE
Clean 3 x 2 70%, 2 x 2 78%, 3 x 1 83%
Jerk 4 x 1

FITNESS
Power Clean 3 Rep Max
RDL's 3 x 10

Skill
Front Squat

WOD
12 min AMRAP
20 Front Squats 135/95
20 Box Jump Overs
20 Front Squats 155/105
20 Box Jump Overs
20 Front Squats 175/125
20 Box Jump Overs
20 Front Squats 205/20
20 Box Jump Overs
Performed by 29 athletes
Podium
Male RX:
jason r
155 reps
Female RX:
Kelsey G
109 reps
Male Scaled:
Randy C
146 reps
Female Scaled:
Jodi H
145 reps
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Saturday, May 23, 2015

Class:
Everyone
Workout Name:
TEAM EFFORT
Description:
Teams of 2
50-40-30-20-10
KBS 53/35
Pull-ups
*** every 2 Mins do 5 Burpees each
THEY CAN DO BURPEES AT THE SAME TIME

Rest 2 Mins

50-40-30-20-10
Deadlifts 185/105
Box Jumps 24/20
*** every 2 Mins 5 Burpee each
THEY CAN DO BURPEES AT THE SAME TIME
Performed by 7 athletes
Podium
Male RX:
2-way Tie
35:21
Female RX:
Male Scaled:
Female Scaled:
2-way Tie
36:53
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Friday, May 22, 2015

Class:
EVERYONE
Workout Name:
MIDLINE FRIDAY
Description:
KB Oblique Crunchers 3 x 10 each side
Strict T2B 3 x 10
Banded Crunchers 3 x 50

WOD
20 Cal Row
-then-
2 Rounds
30 Thrusters 95/65
7/5 Muscle Ups
Cooldown:
Mobility Challenge Day 12
Performed by 15 athletes
Podium
Male RX:
Tim Z
9:48
Female RX:
Erin H
10:40
Male Scaled:
Christopher C
07:047
Female Scaled:
Kristi K
8:45
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Thursday, May 21, 2015

Class:
Everyone
Workout Name:
Back Improvement Day
Description:
Bent Over Flies 3 x 10
One Arm Dumbbell Row 3 x 10
Banded Lat Pulldown 3 x 20 with PVC
Banded Low Row 3 x 20

WOD
12 Min AMRAP
20 Power Clean & Push Jerk 95/65
20 Box Jump Over
15 PC and PJ 115/75
20 Box Jump Over
10 PC and PJ 135/95
20 Box Jump Over
5 PC and PJ 155/105
20 Box Jump Over

IF YOU GET THROUGH ALL OF THIS KEEP REPEATING THE LAST 5 AND 20
Cooldown:
Mobility CHallenge Day 11
Performed by 17 athletes
Podium
Male RX:
Robert L
131 reps
Female RX:
Alyssa O
119 reps
Male Scaled:
Joshua K
148 reps
Female Scaled:
Faye B
205 reps
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Wednesday, May 20, 2015

Class:
Everyone
Warmup:
Running Style Warmup
Workout Name:
SPRINT WORK
Description:
20 x 250
Partner Row
Partner A Rows 250 then Partner B Rows 250 untill 20 sets is completed. Score is total time

Cooldown:
Mobility Challenge Day 10
Performed by 14 athletes
Podium
Male RX:
2-way Tie
18:00
Female RX:
Shay H
21:13
Male Scaled:
Female Scaled:
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Tuesday, May 19, 2015

Class:
Everyone
Workout Name:
Midline FUN
Description:
Ab Ring Fall Outs 3 x 12
Med Ball Twists 3 x 10 Each Side
Banded Planks 3 x 60 secs Max Band

WOD
50 Cal Row
40 Burpee Box Jump Over 24/20
30 Thrusters 115/75
Cooldown:
Mobility Challenge Day 9
Performed by 31 athletes
Podium
Male RX:
Jeff B
9:07
Female RX:
Kassy J
11:44
Male Scaled:
Tim B
010:45
Female Scaled:
Kristi K
10:29
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Monday, May 18, 2015

Class:
Everyone
Workout Name:
Shoulder Improvement Day
Description:
Banded External and Internal Rotation
Banded Symmetry Work
Lying Rear Delt Raise 3 x 10
Front DB Raise 3 x 10
Side lateral Raise 3 x 10

WOD
4 Rounds of Max Reps
1 Min Wall Balls
1 Min Cal Row
1 Min HSPU
1 MIn Rest
Cooldown:
Jog 400
Plus Foam Roll all Joints
Mobility Challenge Day 8
Performed by 21 athletes
Podium
Male RX:
Christopher C
208 reps
Female RX:
Lisa H
190 reps
Male Scaled:
Robert L
280 reps
Female Scaled:
Kelsey G
232 reps
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WOD Archive

July 2015
June 2015
May 2015