Tuesday, June 30, 2015
Class:
Performance / Fitness
Workout Name:
None
Description:
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps
Three sets of
Single-Arm DB Row x 8 reps each
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
WOD
100 Burpees
20 Walking Lunges (32/24 kg KBs in each hand)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps
Three sets of
Single-Arm DB Row x 8 reps each
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
WOD
100 Burpees
Performed by 11 athletes
Podium
Male RX:
7:32
Female RX:
5:57
Male Scaled:
8:22
Female Scaled:
10:13
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Enter Your Results
Monday, June 29, 2015
Class:
performance/fitness
Workout Name:
None
Description:
20 mins to find max on both
Hang Clean 6x1
Hang Snatch 6 x 1
"Cindy"
20 min Amrap
5 pullups
10 pushups
15 Squats
Hang Clean 6x1
Hang Snatch 6 x 1
"Cindy"
20 min Amrap
5 pullups
10 pushups
15 Squats
Performed by 16 athletes
Podium
Male RX:
18+5reps
Female RX:
17+26reps
Male Scaled:
10+0reps
Female Scaled:
16+15reps
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Saturday, June 27, 2015
Class:
Performance / Fitness
Workout Name:
How much can you AMRAP
Description:
Warmup no more then 10 mins
10 min AMRAP
5 Thrusters 115/75
5 Burpees
Rest 5 min
10 Min AMRAP
30 Double Unders
10 T2B
Rest 5 min
10 min AMRAP
Row 10 Cal
10 Ab Mat situps
Cool down
Make sure they do 10 min mobility
10 min AMRAP
5 Thrusters 115/75
5 Burpees
Rest 5 min
10 Min AMRAP
30 Double Unders
10 T2B
Rest 5 min
10 min AMRAP
Row 10 Cal
10 Ab Mat situps
Cool down
Make sure they do 10 min mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 26, 2015
Class:
All
Warmup:
Mobility 5 Mins Pic
1 Lower and 1 Upper
3 x
10 KBS
10 Pushups
5 Air Squats
1 Lower and 1 Upper
3 x
10 KBS
10 Pushups
5 Air Squats
Workout Name:
None
Description:
Every 8 Mins for 40 Mins
Run 800
C2B x 12
Strict HSPU x 12 or L-Seated DB and Barbell Press
Run 800
C2B x 12
Strict HSPU x 12 or L-Seated DB and Barbell Press
Cooldown:
Foam Rolling
Performed by 4 athletes
Podium
Male RX:
Female RX:
1 reps
Male Scaled:
2415 reps
Female Scaled:
120 reps
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Thursday, June 25, 2015
Class:
Performance/ Fitness
Warmup:
Mobility 8 mins
Pick 3 from the Mobility Chart
PVC Pull Throughs x 10
PVC Around the Worlds x 10
Tuck Jumps x 20
Knee Pull-Ins x 20
Push Ups x 20
Lunge With Twist x 15
Pullups x 15
Burpees x 10
InchWorms x 10
Pick 3 from the Mobility Chart
PVC Pull Throughs x 10
PVC Around the Worlds x 10
Tuck Jumps x 20
Knee Pull-Ins x 20
Push Ups x 20
Lunge With Twist x 15
Pullups x 15
Burpees x 10
InchWorms x 10
Workout Name:
None
Description:
Max Snatch (Any kind) Max 6 Mins
8 Min AMRAP
30 Double Unders
15 C2B
30 Double Unders
15 T2B
Max Snatch (Any Kind) Max 6 mins
Rest 5 Mins
Run 1 mile
8 Min AMRAP
30 Double Unders
15 C2B
30 Double Unders
15 T2B
Max Snatch (Any Kind) Max 6 mins
Rest 5 Mins
Run 1 mile
Cooldown:
Foam Roll all joints
Performed by 2 athletes
Podium
Male RX:
Female RX:
20:00
Male Scaled:
Female Scaled:
11:57
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Wednesday, June 24, 2015
Class:
Performance/ Fitness
Warmup:
Mobility 6 Mins Posterior Chain work
Groiners x 10, Leg Swings x 10 FWD, Leg Swings x 10 Lateral, Butt Kick, High Knees, Air Squats x 20, Bow and Bends x 15, Hip Circles x 10, Duck Walk, Broad Jump, Crab Walk
Groiners x 10, Leg Swings x 10 FWD, Leg Swings x 10 Lateral, Butt Kick, High Knees, Air Squats x 20, Bow and Bends x 15, Hip Circles x 10, Duck Walk, Broad Jump, Crab Walk
Workout Name:
None
Description:
Strength
Every 2 Min for 14 Mins (7 Sets)
Back Squat x 3
Work up to the Heaviest 3 rep you can do.
WOD
Every 4 Mins for 20 mins 5 Sets
25 Wall Balls 20/14
50 Double Unders/ Singles
Mark each time down then add them up for total score..
Every 2 Min for 14 Mins (7 Sets)
Back Squat x 3
Work up to the Heaviest 3 rep you can do.
WOD
Every 4 Mins for 20 mins 5 Sets
25 Wall Balls 20/14
50 Double Unders/ Singles
Mark each time down then add them up for total score..
Cooldown:
Row for 5 Mins at about 60% ME
Foam Rolling for 5 Mins
Foam Rolling for 5 Mins
Performed by 6 athletes
Podium
Male RX:
Female RX:
10:22
Male Scaled:
13:35
Female Scaled:
10:52
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Tuesday, June 23, 2015
Class:
Performance Fitness
Warmup:
Mobility Chart 8 mins Pick 3
25 Jumping Jacks
20 Air Squats
15 Over Unders
10 Side-2-Side Lateral Lunge
5 Per Leg Front Lunge Open Hip Torso Twist
5-4-3-2-1
Burpees
Jumping Lunges
Kip Swings
25 Jumping Jacks
20 Air Squats
15 Over Unders
10 Side-2-Side Lateral Lunge
5 Per Leg Front Lunge Open Hip Torso Twist
5-4-3-2-1
Burpees
Jumping Lunges
Kip Swings
Workout Name:
None
Description:
WOD #1
5 Sets of Max Reps
30 Secs of Max Muscle Ups or Pull-ups or Bar Pulls
Rest 30 secs
30 Secs of Max Push Ups Banded is RX
Rest 30 Secs
30 Secs of Max T2B
Rest 30 Secs
SCORED WOD
Wod #2
Row 50 Cal
50 KBS 70/53
Run 800
5 Sets of Max Reps
30 Secs of Max Muscle Ups or Pull-ups or Bar Pulls
Rest 30 secs
30 Secs of Max Push Ups Banded is RX
Rest 30 Secs
30 Secs of Max T2B
Rest 30 Secs
SCORED WOD
Wod #2
Row 50 Cal
50 KBS 70/53
Run 800
Cooldown:
400 JOG 60-70% of Max Effort
GHD Paddling 3 sets or Banded Planks 3 x 1 min
GHD Paddling 3 sets or Banded Planks 3 x 1 min
Performed by 15 athletes
Podium
Male RX:
168 reps
Female RX:
162 reps
Male Scaled:
198 reps
Female Scaled:
198 reps
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Monday, June 22, 2015
Class:
Performance and Fitness
Warmup:
Rig Shoulder Stretch x 30, Tricep Rig Stretch x 30
Box Shoulder Stretch x 30, Hip Stretch x 30secs
Couch Stretch x 30 secs, Squat Hold x 1 min
3 Rounds
5 Barbell Press
10 Box Jumps
5 Burpees
10 Squats
Box Shoulder Stretch x 30, Hip Stretch x 30secs
Couch Stretch x 30 secs, Squat Hold x 1 min
3 Rounds
5 Barbell Press
10 Box Jumps
5 Burpees
10 Squats
Workout Name:
None
Description:
Skill:
OHS and Hang Power Snatch
Strength:
Overhead Squat 5 x 3
WOD:
9 Min AMRAP
3 Hang Power Snatch 135/95
6 OHS 135/95
9 Burpee Over Barbell
12 Pullups
OHS and Hang Power Snatch
Strength:
Overhead Squat 5 x 3
WOD:
9 Min AMRAP
3 Hang Power Snatch 135/95
6 OHS 135/95
9 Burpee Over Barbell
12 Pullups
Cooldown:
Row 500
Performed by 13 athletes
Podium
Male RX:
3+2reps
Female RX:
2+0reps
Male Scaled:
4+0reps
Female Scaled:
3+14reps
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Friday, June 19, 2015
Class:
All
Workout Name:
20 Reps of Awesomeness Part 2
Description:
20 Rep Max Bench
WOD
Regional Event #2
21 Min Cap
50 Cal Row
50 Box Jump Overs
50 Deadlifts 180/120
50 Wall balls
50 Deadlifts
50 Box Jump Overs
50 Cal Row
WOD
Regional Event #2
21 Min Cap
50 Cal Row
50 Box Jump Overs
50 Deadlifts 180/120
50 Wall balls
50 Deadlifts
50 Box Jump Overs
50 Cal Row
Performed by 1 athlete
Podium
Male RX:
Female RX:
20:00
Male Scaled:
Female Scaled:
Show All Results
Thursday, June 18, 2015
Class:
All
Workout Name:
20 Reps of Awesomeness
Description:
20 Rep Max
WOD
21 Thrusters 95/65
7/5 Muscle Ups
18 Thrusters 95/65
6/4 Muscle Ups
15 Thrusters 95/65
5/3 Muscle Ups
12 Thrusters 95/65
4/2 Muscle Ups
WOD
21 Thrusters 95/65
7/5 Muscle Ups
18 Thrusters 95/65
6/4 Muscle Ups
15 Thrusters 95/65
5/3 Muscle Ups
12 Thrusters 95/65
4/2 Muscle Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 17, 2015
Class:
Performance & Fitness
Warmup:
5 Mins of Mobility on Own
3 Rounds NFT of:
20 Kettlebell Swings (face level) Russian
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 Rounds NFT of:
20 Kettlebell Swings (face level) Russian
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
Workout Name:
Skill Work Wednesday
Description:
Skill:
1.... Progressions for Pushups
then:
3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets
2.... Progressions for HSPU
3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets
3.... Progressions for Ring Dips
3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets
Midline:
4 Months or More CrossFit If coach thinks they are ready of
GHD Sit-ups 3 x 20
Less the the 4 months CrossFit no matter what
3 x 30 weighted or non weighted ab Mat situps
WOD:
Partner Workout
Double Karen 300 WallBalls for Time
*** wallball can't touch the groud each time it does you both have 15 Burpees
1.... Progressions for Pushups
then:
3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets
2.... Progressions for HSPU
3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets
3.... Progressions for Ring Dips
3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets
Midline:
4 Months or More CrossFit If coach thinks they are ready of
GHD Sit-ups 3 x 20
Less the the 4 months CrossFit no matter what
3 x 30 weighted or non weighted ab Mat situps
WOD:
Partner Workout
Double Karen 300 WallBalls for Time
*** wallball can't touch the groud each time it does you both have 15 Burpees
Cooldown:
Foam Rolling
1.Lower Legs
2. Glutes/Hips
3. Quads/Hip Flexors
4. Mid-Upper Back (hug yourself)
5. Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)
6. Lats/Rear Shoulder
7. Triceps
1.Lower Legs
2. Glutes/Hips
3. Quads/Hip Flexors
4. Mid-Upper Back (hug yourself)
5. Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)
6. Lats/Rear Shoulder
7. Triceps
Performed by 4 athletes
Podium
Male RX:
10:36
Female RX:
9:53
Male Scaled:
Female Scaled:
Show All Results
Tuesday, June 16, 2015
Class:
All
Workout Name:
10 Rounds of Heaven
Description:
PERFORMANCE/ FITNESS
EMOM of 10 Mins
3 Rep Max Push Press
Midline:
Banded Planks 3 x 1 min
Strict T2B 3 x 6-10
WOD
10 Rounds of
10 KBS 53/35
10 Burpees
Run 200
EMOM of 10 Mins
3 Rep Max Push Press
Midline:
Banded Planks 3 x 1 min
Strict T2B 3 x 6-10
WOD
10 Rounds of
10 KBS 53/35
10 Burpees
Run 200
Performed by 4 athletes
Podium
Male RX:
20:00
Female RX:
20:00
Male Scaled:
2-way Tie
20:00
Female Scaled:
Show All Results
Monday, June 15, 2015
Class:
All
Workout Name:
MAX out Baby
Description:
SKILL
GO OVER THE 3 PULLS OF THE CLEAN.
TECHNIQUE WORK WITH CLEAN
PERFORMANCE
Max Squat Clean
FITNESS
Max Power Clean
WOD
9 min Cap
21 Pull-ups or Muscle Ups
15 Snatchs 165/110
9 Strict Deficit HSPU 8/4
GO OVER THE 3 PULLS OF THE CLEAN.
TECHNIQUE WORK WITH CLEAN
PERFORMANCE
Max Squat Clean
FITNESS
Max Power Clean
WOD
9 min Cap
21 Pull-ups or Muscle Ups
15 Snatchs 165/110
9 Strict Deficit HSPU 8/4
Performed by 9 athletes
Podium
Male RX:
Female RX:
09:00
Male Scaled:
4:20
Female Scaled:
6:14
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Saturday, June 13, 2015
Class:
All
Workout Name:
Team Bear
Description:
Teams of Alt. to Complete Rds
4 Rounds
Run 400
10 Bear Complex
DL+ HPC+ Front Squat+Push Press 115/75
4 Rounds
Run 400
10 Bear Complex
DL+ HPC+ Front Squat+Push Press 115/75
Performed by 2 athletes
Podium
Male RX:
34:04
Female RX:
Male Scaled:
Female Scaled:
40:44
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Friday, June 12, 2015
Class:
All
Workout Name:
Fran :)
Description:
PERFORMANCE
Hang Clean Find a 1 Rep Max
FITNESS
Bench Press Find a 1 Rep Max
WOD
"Fran"
21-15-9
Thrusters 95/65
Pull-ups
Russian Swings 3 x 25
GHD Sit ups 3 x 20 or Ab Mat Situps 3 x 25
Hang Clean Find a 1 Rep Max
FITNESS
Bench Press Find a 1 Rep Max
WOD
"Fran"
21-15-9
Thrusters 95/65
Pull-ups
Russian Swings 3 x 25
GHD Sit ups 3 x 20 or Ab Mat Situps 3 x 25
Cooldown:
Jog 800 after Fran
Performed by 9 athletes
Podium
Male RX:
5:25
Female RX:
9:30
Male Scaled:
Female Scaled:
6:11
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Thursday, June 11, 2015
Class:
All
Workout Name:
Ghost
Description:
PERFORMANCE
Max Snatch
FITNESS
EMOM for 16 Mins
(Even) Push Press x 1 gets heavier each set
(ODD) Burpees x 5-10
WOD
"Ghost"
6 Rounds 1 Min Max Reps
Rowing (Calories)
Burpees
Double Unders
1 Min Rest
Max Snatch
FITNESS
EMOM for 16 Mins
(Even) Push Press x 1 gets heavier each set
(ODD) Burpees x 5-10
WOD
"Ghost"
6 Rounds 1 Min Max Reps
Rowing (Calories)
Burpees
Double Unders
1 Min Rest
Performed by 7 athletes
Podium
Male RX:
646 reps
Female RX:
536 reps
Male Scaled:
465 reps
Female Scaled:
Show All Results
Wednesday, June 10, 2015
Class:
All
Workout Name:
Tabata Wednesday
Description:
5 Rounds of 60 secs
Row
KB High Pull
Box Jumps
Goblet Squat
Rest
Row
KB High Pull
Box Jumps
Goblet Squat
Rest
Performed by 10 athletes
Podium
Male RX:
358 reps
Female RX:
341 reps
Male Scaled:
330 reps
Female Scaled:
308 reps
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Tuesday, June 09, 2015
Class:
All
Workout Name:
Squats for Days
Description:
PERFORMANCE
Bench Press 1 Rep Max
FITNESS
Back Squat 3 Rep max
Conditioning
1k Row
WOD
40 Wall Balls, 20 C2B
30 Wall Balls, 15 C2B
20 Wall Balls, 10 C2B
10 Wall Balls, 5 C2B
Bench Press 1 Rep Max
FITNESS
Back Squat 3 Rep max
Conditioning
1k Row
WOD
40 Wall Balls, 20 C2B
30 Wall Balls, 15 C2B
20 Wall Balls, 10 C2B
10 Wall Balls, 5 C2B
Performed by 9 athletes
Podium
Male RX:
Female RX:
Male Scaled:
05:12
Female Scaled:
9:46
Show All Results
Monday, June 08, 2015
Class:
All
Workout Name:
UNBROKEN
Description:
PERFORMANCE
Clean 1 Rep Max
FITNESS
Hang Clean 3 Rep Max
Skill:
Strict Pull-ups 3 x Max Reps
Plus
Max Holds Chin above Bar 3 x Max hold
or
Negatives 3 x 5
Plus
DB Rows 3 x 10
WOD
3 Unbroken Power Cleans 225/145
3 Bar Facing Burpee
6 Unbroken Power Cleans 205/135
6 Bar Facing Burpee
9 Unbroken Power Cleans 185/125
9 Bar Facing Burpee
12 Unbroken Power Cleans 135/95
12 Bar Facing Burpees
Clean 1 Rep Max
FITNESS
Hang Clean 3 Rep Max
Skill:
Strict Pull-ups 3 x Max Reps
Plus
Max Holds Chin above Bar 3 x Max hold
or
Negatives 3 x 5
Plus
DB Rows 3 x 10
WOD
3 Unbroken Power Cleans 225/145
3 Bar Facing Burpee
6 Unbroken Power Cleans 205/135
6 Bar Facing Burpee
9 Unbroken Power Cleans 185/125
9 Bar Facing Burpee
12 Unbroken Power Cleans 135/95
12 Bar Facing Burpees
Performed by 19 athletes
Podium
Male RX:
7:30
Female RX:
07:06
Male Scaled:
4:33
Female Scaled:
4:48
Show All Results
Saturday, June 06, 2015
Class:
All
Workout Name:
TEAM UP
Description:
Teams of 2 with one partner running at all times
AMRAP of 20 mins
Power Clean x 10 135/95
HRPU x 10
Run 400
AMRAP of 20 mins
Power Clean x 10 135/95
HRPU x 10
Run 400
Performed by 2 athletes
Podium
Male RX:
200 reps
Female RX:
Male Scaled:
Female Scaled:
166 reps
Show All Results
Friday, June 05, 2015
Class:
All
Workout Name:
WHAT???????
Description:
PERFORMANCE
Front Squat x 5 75%, x 4 80%, x 2 88%, x 1 92-95
FITNESS
Front Squat 4 x 8
Skill:
300 Double Unders for TIme
WOD
Row 1k
50 C2B
30 Power Cleans 135/95
Front Squat x 5 75%, x 4 80%, x 2 88%, x 1 92-95
FITNESS
Front Squat 4 x 8
Skill:
300 Double Unders for TIme
WOD
Row 1k
50 C2B
30 Power Cleans 135/95
Performed by 8 athletes
Podium
Male RX:
14:26
Female RX:
Male Scaled:
13:06
Female Scaled:
11:16
Show All Results
Thursday, June 04, 2015
Class:
All
Workout Name:
HOW FAR CAN YOU ROW
Description:
PERFORMANCE
Snatch x 3 70%, x 2 75%, 2 x 2 83%, 2 x 1 90%
FITNESS
EMOM for 16 Mins
(Even) Deadlift x 5 each set gets heavier work up to the heaviest 5 Rep
(ODD) T2B x 5-10
MIDLINE
Weighted Ab Mat Situps (partner toss) 3 x 10 each
WOD
12 min Cap
20 Thrusters 105/70 20 Bar Facing Burpees
15 Thrusters 105/70 15 Bar Facing Burpees
10 Thrusters 105/70 10 Bar Facing Burpees
MAX CAL ROW with remaining time
Snatch x 3 70%, x 2 75%, 2 x 2 83%, 2 x 1 90%
FITNESS
EMOM for 16 Mins
(Even) Deadlift x 5 each set gets heavier work up to the heaviest 5 Rep
(ODD) T2B x 5-10
MIDLINE
Weighted Ab Mat Situps (partner toss) 3 x 10 each
WOD
12 min Cap
20 Thrusters 105/70 20 Bar Facing Burpees
15 Thrusters 105/70 15 Bar Facing Burpees
10 Thrusters 105/70 10 Bar Facing Burpees
MAX CAL ROW with remaining time
Performed by 13 athletes
Podium
Male RX:
35 reps
Female RX:
90 reps
Male Scaled:
2-way Tie
90 reps
Female Scaled:
2-way Tie
90 reps
Show All Results
Wednesday, June 03, 2015
Class:
All
Workout Name:
TABATA Wednesday
Description:
Tabata
20/10 8 Rounds
KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)
20/10 8 Rounds
KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)
Performed by 13 athletes
Podium
Male RX:
453 reps
Female RX:
398 reps
Male Scaled:
451 reps
Female Scaled:
433 reps
Show All Results
Tuesday, June 02, 2015
Class:
All
Workout Name:
MAX EFFORT BABY
Description:
PERFORMANCE
Back Squat x 5 75%, x 4 80%, x 2 88%, x 1 92-95%
FITNESS
Back Squat 4 x 8
WOD
4 Rounds
1 Min Max Power Clean & Push Jerk 60% of 1 RM Power Clean
1 Min Rest
1 Min Bar Muscle Up
1 MIn Rest
Back Squat x 5 75%, x 4 80%, x 2 88%, x 1 92-95%
FITNESS
Back Squat 4 x 8
WOD
4 Rounds
1 Min Max Power Clean & Push Jerk 60% of 1 RM Power Clean
1 Min Rest
1 Min Bar Muscle Up
1 MIn Rest
Performed by 14 athletes
Podium
Male RX:
49 reps
Female RX:
115 reps
Male Scaled:
108 reps
Female Scaled:
102 reps
Show All Results
Monday, June 01, 2015
Class:
All
Workout Name:
HOW MANY BURPEES
Description:
PERFORMANCE
2 x 2 75%, 2 x 2 83%, 3 x 1 88%
FITNESS
EMOM for 16 mins
(Even) Power Clean + Push Jerk 2 + 1
(ODD) Double Unders x 15 every time you hit your feet 3 Burpees do after the strength
Midline
GHD Paddling 30/30 x 3
WOD
12 Min AMRAP
Run 400
15 Thrusters 135/95
15 Strict HSPU
2 x 2 75%, 2 x 2 83%, 3 x 1 88%
FITNESS
EMOM for 16 mins
(Even) Power Clean + Push Jerk 2 + 1
(ODD) Double Unders x 15 every time you hit your feet 3 Burpees do after the strength
Midline
GHD Paddling 30/30 x 3
WOD
12 Min AMRAP
Run 400
15 Thrusters 135/95
15 Strict HSPU
Performed by 12 athletes
Podium
Male RX:
Female RX:
Male Scaled:
47 reps
Female Scaled:
90 reps
Show All Results
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