Monday, February 29, 2016
Class:
All
Workout Name:
None
Description:
AMRAP 12 Min
5 - 115lb/75 Push Press
5 - Goblet Squats (w/1KB)
10 - 115lb/75 DL
10 - 20" Burpee Box over
15 - 1 Pood KB swing
15 - Army Rower
5 - 115lb/75 Push Press
5 - Goblet Squats (w/1KB)
10 - 115lb/75 DL
10 - 20" Burpee Box over
15 - 1 Pood KB swing
15 - Army Rower
Performed by 1 athlete
Podium
Male RX:
4+19reps
Female RX:
Male Scaled:
Female Scaled:
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Enter Your Results
Class:
All
Warmup:
Scheduled WOD
Workout Name:
Row 500 meters
Description:
After completing scheduled WOD, rest 5-10 minutes and then row 500 meters for time.
Performed by 1 athlete
Podium
Male RX:
1:41
Female RX:
Male Scaled:
Female Scaled:
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Friday, February 26, 2016
Class:
All
Workout Name:
None
Description:
AMRAP 20 minutes
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Use a 45lb bar
Score is total reps performed and 1 rep for every 5 feet of the lunge. One complete round is 26 reps.
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Use a 45lb bar
Score is total reps performed and 1 rep for every 5 feet of the lunge. One complete round is 26 reps.
Performed by 1 athlete
Podium
Male RX:
181 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 25, 2016
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 1 athlete
Podium
Male RX:
251 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 24, 2016
Class:
All
Workout Name:
None
Description:
Tabata
DUs (scale is singles then divide by 2 for count, if you can't jump do calf raises or squats)
DL 135lb/ 95lb
Rest 2 minutes
Cleans 95lb/65lb
T2B
Add total reps for score
DUs (scale is singles then divide by 2 for count, if you can't jump do calf raises or squats)
DL 135lb/ 95lb
Rest 2 minutes
Cleans 95lb/65lb
T2B
Add total reps for score
Performed by 1 athlete
Podium
Male RX:
177 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, February 23, 2016
Class:
All
Workout Name:
None
Description:
20-16-12-8-4
Strict Pull Ups and Chin Ups (split even each rd.)
Medicine Ball Sit Ups
Row Calories
DB snatches alternate every rep 40lb
Strict Pull Ups and Chin Ups (split even each rd.)
Medicine Ball Sit Ups
Row Calories
DB snatches alternate every rep 40lb
Performed by 1 athlete
Podium
Male RX:
16:07
Female RX:
Male Scaled:
Female Scaled:
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Monday, February 22, 2016
Class:
All
Workout Name:
Modified Coe Hero WOD
Description:
AMRAP 25 Min
95 pound Thruster, 10 reps
10 Ring push-ups
95 pound Thruster, 10 reps
10 Ring push-ups
Performed by 1 athlete
Podium
Male RX:
9+10reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, February 19, 2016
Class:
All
Workout Name:
Dumbbell 20-20-20
Description:
AMRAP
With 20lb DBs perform 20 reps for 20 minutes
Push Press
Lunges (20 total steps, knee lightly touches the ground)
Sit ups (brace feet and 1 DB on chest)
Floor Press (lay on your back and perform like a bench press)
Renegade Row (push up position with hands of DBs, pull one arm at time to your side, each pull counts as one rep)
With 20lb DBs perform 20 reps for 20 minutes
Push Press
Lunges (20 total steps, knee lightly touches the ground)
Sit ups (brace feet and 1 DB on chest)
Floor Press (lay on your back and perform like a bench press)
Renegade Row (push up position with hands of DBs, pull one arm at time to your side, each pull counts as one rep)
Performed by 1 athlete
Podium
Male RX:
5+2reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 18, 2016
Class:
All
Workout Name:
Bench and Tire
Description:
5 Rds For Time
5 x 185lb Bench Press
Tire Pull 100 ft (little more than 7 bay doors)
7 x 175lb Bench Press
Tire Pull 100 ft
9 x 165lb Bench Press
Tire Pull 100 ft
11 x 155lb Bench Press
Tire Pull 100 ft
13 x 145lb Bench Press
Tire Pull 100 ft
5 x 185lb Bench Press
Tire Pull 100 ft (little more than 7 bay doors)
7 x 175lb Bench Press
Tire Pull 100 ft
9 x 165lb Bench Press
Tire Pull 100 ft
11 x 155lb Bench Press
Tire Pull 100 ft
13 x 145lb Bench Press
Tire Pull 100 ft
Performed by 1 athlete
Podium
Male RX:
25:04
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 17, 2016
Class:
All
Workout Name:
None
Description:
Max Reps:
2 Minutes: GHD Sit Ups
-1 Minute Rest-
2 Minutes: Burpee over box
-1 Minute Rest-
2 Minutes: Wall Ball
-1 Minute Rest-
2 Minutes: Row Calories
-1 Minute Rest
2 Minutes: Toes to bar
-1 Minute Rest-
2 Minutes: Tire Flips
2 Minutes: GHD Sit Ups
-1 Minute Rest-
2 Minutes: Burpee over box
-1 Minute Rest-
2 Minutes: Wall Ball
-1 Minute Rest-
2 Minutes: Row Calories
-1 Minute Rest
2 Minutes: Toes to bar
-1 Minute Rest-
2 Minutes: Tire Flips
Performed by 1 athlete
Podium
Male RX:
156 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, February 16, 2016
Class:
All
Workout Name:
None
Description:
EMOM 8 min (Alt. every minute)
8 overhead squats 75lb
8 chest-to-bar pull-ups
Then for 2 minutes alternating at the minute mark do max overhead squats then C2B pull ups
Score will be total overhead squats and pull ups performed in last 2 minutes
8 overhead squats 75lb
8 chest-to-bar pull-ups
Then for 2 minutes alternating at the minute mark do max overhead squats then C2B pull ups
Score will be total overhead squats and pull ups performed in last 2 minutes
Performed by 1 athlete
Podium
Male RX:
24 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 11, 2016
Class:
All
Workout Name:
None
Description:
Time will be both WODS added together minus rest 12-9-6
Handstand Push ups or wall walk
Deadlift 185lb
Rest 5 min
Then
600 meter row
15-12-9-6-3
Ring Dips
Medicine Ball Sit ups
600 meter row
Handstand Push ups or wall walk
Deadlift 185lb
Rest 5 min
Then
600 meter row
15-12-9-6-3
Ring Dips
Medicine Ball Sit ups
600 meter row
Performed by 1 athlete
Podium
Male RX:
21:41
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 10, 2016
Class:
All
Workout Name:
Penalty 5
Description:
For Time
Every time you drop the bar, let go of the bar, drop the ball or stop holding the plank(add up time for plank if you break up) do 5 push ups
10 Push Press 95lb
20 Pull Ups
30 Cleans 95lb
40 T2B
50 Wall Balls
60 Sec Plank
Every time you drop the bar, let go of the bar, drop the ball or stop holding the plank(add up time for plank if you break up) do 5 push ups
10 Push Press 95lb
20 Pull Ups
30 Cleans 95lb
40 T2B
50 Wall Balls
60 Sec Plank
Performed by 1 athlete
Podium
Male RX:
18:35
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, February 09, 2016
Class:
All
Workout Name:
None
Description:
For Time
Run .5 miles or bike 1mile or Row 800 meters
25 Situps
Run .5 miles or bike 1mile or Row 800 meters
20 KB Swings
Run .5 miles or bike 1mile or Row 800 meters
25 Situps
Run .5 miles or bike 1mile or Row 800 meters
20 KB swings
Run 1 mile or bike 2 miles
Run .5 miles or bike 1mile or Row 800 meters
25 Situps
Run .5 miles or bike 1mile or Row 800 meters
20 KB Swings
Run .5 miles or bike 1mile or Row 800 meters
25 Situps
Run .5 miles or bike 1mile or Row 800 meters
20 KB swings
Run 1 mile or bike 2 miles
Performed by 1 athlete
Podium
Male RX:
23:50
Female RX:
Male Scaled:
Female Scaled:
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Monday, February 08, 2016
Class:
All
Workout Name:
Justin
Description:
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
26:50
Female Scaled:
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Friday, February 05, 2016
Class:
All
Workout Name:
None
Description:
10 minutes to find 3 rep max bench press
METCON 10 minutes
perform each movement for 1 minute. 2 Rds
Push Press 45lb Bar or 20lb DBs (alternate each round)
Rowers
Burpees over box 24in males 20in females
KB swings
Back Squats with 45lb bar or with 20b DBs (alternate each round)
METCON 10 minutes
perform each movement for 1 minute. 2 Rds
Push Press 45lb Bar or 20lb DBs (alternate each round)
Rowers
Burpees over box 24in males 20in females
KB swings
Back Squats with 45lb bar or with 20b DBs (alternate each round)
Performed by 1 athlete
Podium
Male RX:
203 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 04, 2016
Class:
All
Workout Name:
None
Description:
Active recovery and mobility work
Do 20 minutes of light to moderate cardio/METCON by a combination of at least two of the following: jogging, rowing, or biking. Follow this up with 10 minutes working on mobility and stretching. Use resistance bands, rollers, and lacrosse balls as needed.
Do 20 minutes of light to moderate cardio/METCON by a combination of at least two of the following: jogging, rowing, or biking. Follow this up with 10 minutes working on mobility and stretching. Use resistance bands, rollers, and lacrosse balls as needed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 03, 2016
Class:
All
Workout Name:
AMRAP Sean 25 minutes
Description:
Modified Sean Hero WOD
AMRAP 25 Minutes (or until 10 Rounds completed)
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
AMRAP 25 Minutes (or until 10 Rounds completed)
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Performed by 1 athlete
Podium
Male RX:
6+1reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, February 02, 2016
Class:
All
Warmup:
6 Minutes of Bike/Run/Rower
Workout Name:
None
Description:
EMOM for 15 minutes
5x Strict Shoulder Press @95
7x Deadlifts @155
5x Strict Shoulder Press @95
7x Deadlifts @155
Comments:
Total weight lifted 12480
Monday, February 01, 2016
Class:
All
Workout Name:
None
Description:
2- Tabata--Score is total Reps
Barbell Thrusters
Sit ups
Barbell Snatches
Push Ups (first rotation close hand, second wide)
Rest 2 Minutes then
T2B
Wall Balls
Pull ups
Bent Over Bar Rows
Barbell Thrusters
Sit ups
Barbell Snatches
Push Ups (first rotation close hand, second wide)
Rest 2 Minutes then
T2B
Wall Balls
Pull ups
Bent Over Bar Rows
Performed by 1 athlete
Podium
Male RX:
188 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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