Friday, September 25, 2015

Class:
All
Warmup:
Burgener Warm-Up
Snatch balance heavy triple
Workout Name:
None
Description:
Amrap 3
3 power snatch
20 DU
--> rest 3 min

Amrap 3
4 power snatch
20 DU
--> rest 3 min

Amrap 3
5 power snatch
20 DU
Comments:
Coach: Will
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, September 24, 2015

Class:
All
Warmup:
No Class
Workout Name:
None
Description:
No Workout or Active Recovery

Run
walk
hike
swim
row
play a sport
visit another box!
Cooldown:
Be creative and have fun
Comments:
Active Recovery
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, September 23, 2015

Class:
All
Warmup:
EMOM-16
2--C&J --> you can +/- weight between sets.should be heavy!
Workout Name:
None
Description:
6RFT:

6 hang power cleans
6 T2B
6 S2O
6T2B
Comments:
Coach: Will
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, September 21, 2015

Class:
All
Workout Name:
Max Deadlift
Description:
1RM Deadlift
Cooldown:
5 min max cal row
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Park Wod 9/22/15
Description:
30-40 Minutes of Circuit & Interval work
Comments:
Non-scored workout.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, September 15, 2015

Class:
Park Workout
Workout Name:
None
Description:
2k run (complete at any point in the run)
50 bench dips
50 side bench jumps or step ups
50 lunges
50 push ups (incline or decline)
10 wall walks

[to scale up 3k & 75 of each movement]
Cooldown:
tabata :30/:15 Plank-side plank-reverse plank
Comments:
Coach: Jessica

should be around 25 minutes of work
Performed by 1 athlete
Podium
Male RX:
Female RX:
2-way Tie
22:56
Male Scaled:
Female Scaled:
Show All Results

Monday, September 14, 2015

Class:
All
Warmup:
Deadlift 4-4-4-4-4 @ 85-90%
Workout Name:
None
Description:
21 Deadlift
15 pull up
9 front squat
6 burpee
21 front squat
15 pull up
9 deadlift
6 burpee
Comments:
Coach: Jessica
Performed by 1 athlete
Podium
Male RX:
Female RX:
Jessica T
10:24
Male Scaled:
Female Scaled:
Show All Results

Wednesday, September 09, 2015

Class:
All
Warmup:
1RM Bench
Workout Name:
None
Description:
400m run
200m farmer carry (1arm)
400m run
200m farmer carry (1arm)
400m run


(Switch arms as needed on farmer carry)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, September 08, 2015

Class:
Park wod
Warmup:
Hand stand work 15 min
Workout Name:
None
Description:
AMRAP-20
5 push up
8 situp
10 air squat
Performed by 2 athletes
Podium
Male RX:
Nicholas F
34+7reps
Female RX:
Kim H
23+11reps
Male Scaled:
Female Scaled:
Show All Results

Monday, September 07, 2015

Class:
All
Workout Name:
Josh
Description:
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Cooldown:
20 min mibility
Performed by 2 athletes
Podium
Male RX:
William T
10:49
Female RX:
Kim H
11:54
Male Scaled:
Female Scaled:
Show All Results

Wednesday, September 02, 2015

Class:
All
Workout Name:
None
Description:
Work/rest
:40/:20
:30/:15
:20/:10
KB swing
Lateral hops
Goblet Squat
Ski Abs
SDHP
Partner Burpee Quick Feet
Cooldown:
20 min mibility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, September 01, 2015

Class:
All
Warmup:
Group warmup
Skill: Med ball cleans 30 total varying weights
Workout Name:
None
Description:
5-10-15-10-5
Power Cleans
Thrusters
(25 DU between each set)
Cooldown:
800m & abs (if time permits)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

October 2015
September 2015
August 2015
July 2015
June 2015