Thursday, May 31, 2012
Class:
All
Workout Name:
None
Description:
Strength - Bench Press - using a training weight of 90% of your 1rm perform the following:
5 reps@40%
5 reps@50%
5 reps@60%
WOD:
3 rounds of:
10 SDHP 95/65#
10 ring dips
then complete
30 hang power cleans 115/75#
for time
5 reps@40%
5 reps@50%
5 reps@60%
WOD:
3 rounds of:
10 SDHP 95/65#
10 ring dips
then complete
30 hang power cleans 115/75#
for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Wednesday, May 30, 2012
Class:
All
Workout Name:
None
Description:
Strength - Deadlift - using a training weight of 90% of your 1rm perform the following:
5 reps@40%
5 reps@50%
5 reps@60%
WOD:
9 burpees
run 200m
8 t2b
run 200m
7 push-press 115/75#
6 rounds
5 reps@40%
5 reps@50%
5 reps@60%
WOD:
9 burpees
run 200m
8 t2b
run 200m
7 push-press 115/75#
6 rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, May 29, 2012
Class:
All
Workout Name:
None
Description:
Strength - shoulder press - using a training weight of 90% of your 1rm perform the following:
5 reps@40%
5 reps@50%
5 reps@60%
WOD:
10min amrap:
5 cleans of 165#/115#
15 box jumps 24/20"
5 reps@40%
5 reps@50%
5 reps@60%
WOD:
10min amrap:
5 cleans of 165#/115#
15 box jumps 24/20"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 25, 2012
Class:
All
Workout Name:
None
Description:
Skill - Practice Snatch
WOD:
12min amrap
30 ground to overhead 75/45#
30 kb swings 50/35#
30 ground to overhead 95/65#
30 kb swings 50/35#
30 ground to overhead 135/95#
30 kb swings 50/35#
30 ground to overhead 165/115#
30 kb swings 50/35#
athlete must change the weight him/herself.
WOD:
12min amrap
30 ground to overhead 75/45#
30 kb swings 50/35#
30 ground to overhead 95/65#
30 kb swings 50/35#
30 ground to overhead 135/95#
30 kb swings 50/35#
30 ground to overhead 165/115#
30 kb swings 50/35#
athlete must change the weight him/herself.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, May 24, 2012
Class:
All
Workout Name:
Kelly
Description:
Strength - Back Squat - using a training weight of 90% of your 1rm perform the following:
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD:
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD:
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, May 23, 2012
Class:
All
Workout Name:
None
Description:
Strength - Bench Press - using a training weight of 90% of your 1rm perform the following:
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD:
Death by Burpees
With a continuously running clock do one
burpee
the first minute, 2 burpess the
second minute, 3 burpees the third
minute...continuing as long as you are
able. Use as many sets each minute as
needed.
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD:
Death by Burpees
With a continuously running clock do one
burpee
the first minute, 2 burpess the
second minute, 3 burpees the third
minute...continuing as long as you are
able. Use as many sets each minute as
needed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, May 22, 2012
Class:
All
Workout Name:
None
Description:
Strength - Deadlift - using a training weight of 90% of your 1rm perform the following:
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD:
12min amrap of:
12 box jumps
12 kte
12 hang power cleans 95/65#
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD:
12min amrap of:
12 box jumps
12 kte
12 hang power cleans 95/65#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, May 21, 2012
Class:
All
Workout Name:
None
Description:
Strength - shoulder press - using a training weight of 90% of your 1rm perform the following:
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD:
40 wallballs 20/14
4 rope climbs
600m run
40 burpees
For time
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD:
40 wallballs 20/14
4 rope climbs
600m run
40 burpees
For time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 18, 2012
Class:
All
Workout Name:
None
Description:
Skill work - practice squat clean
WOD:
Death by Pullups
With a continuously running clock do one
pullup
the first minute, 2 pullups the
second minute, 3 pullups the third
minute...continuing as long as you are
able. Use as many sets each minute as
needed.
WOD:
Death by Pullups
With a continuously running clock do one
pullup
the first minute, 2 pullups the
second minute, 3 pullups the third
minute...continuing as long as you are
able. Use as many sets each minute as
needed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, May 17, 2012
Class:
All
Workout Name:
None
Description:
Strength - Back Squat - using 90% of your 1rm
3reps@70%
3reps@80%
3 plus reps@90%
WOD:
21-15-9
thrusters 95/65#
burpees
then run 1600m
for time
3reps@70%
3reps@80%
3 plus reps@90%
WOD:
21-15-9
thrusters 95/65#
burpees
then run 1600m
for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, May 16, 2012
Class:
All
Workout Name:
None
Description:
Strength - Bench Press - using 90% of your 1rm
3reps@70%
3reps@80%
3 plus reps@90%
9 hang power cleans 115/75#
200m run with mb 20/14#
9 hspu
4 rounds for time
3reps@70%
3reps@80%
3 plus reps@90%
9 hang power cleans 115/75#
200m run with mb 20/14#
9 hspu
4 rounds for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, May 15, 2012
Class:
All
Workout Name:
None
Description:
Strength - Deadlift - using 90% of your 1rm
3reps@70%
3reps@80%
3 plus reps@90%
WOD:
10 walking lunges with 45# plate overhead
12 box jumps
12 pull-ups
10 ring dips
4 rounds for time
3reps@70%
3reps@80%
3 plus reps@90%
WOD:
10 walking lunges with 45# plate overhead
12 box jumps
12 pull-ups
10 ring dips
4 rounds for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, May 14, 2012
Class:
All
Workout Name:
None
Description:
Strength - shoulder press - using 90% of your 1rm
3reps@70%
3reps@80%
3 plus reps@90%
WOD:
AMRAP in 7 min of:
5 deadlift
5 clean
5 front squat
5 jerk
5 back squat
3 rounds. Rest 3 min between rounds.
Rx is 135/95 (same weight entire WOD)
3reps@70%
3reps@80%
3 plus reps@90%
WOD:
AMRAP in 7 min of:
5 deadlift
5 clean
5 front squat
5 jerk
5 back squat
3 rounds. Rest 3 min between rounds.
Rx is 135/95 (same weight entire WOD)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 11, 2012
Class:
All
Workout Name:
None
Description:
Skill work - practice snatch
WOD:
12min amrap of:
3 power snatch 95/65#
200m run
5 burpees
WOD:
12min amrap of:
3 power snatch 95/65#
200m run
5 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, May 10, 2012
Class:
All
Workout Name:
None
Description:
Strength - Back Squat - using a training weight of 90% of your 1rm perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
5 wallballs 20/14#
5 pull-ups
10 wallballs 20/14#
10 pull-ups
15 wallballs 20/14#
15 pull-ups
20 wallballs 20/14#
20 pull-ups
15 wallballs
15 pull-ups
10 wallballs
10 pull-ups
5 wallballs
5 pull-ups
for time
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
5 wallballs 20/14#
5 pull-ups
10 wallballs 20/14#
10 pull-ups
15 wallballs 20/14#
15 pull-ups
20 wallballs 20/14#
20 pull-ups
15 wallballs
15 pull-ups
10 wallballs
10 pull-ups
5 wallballs
5 pull-ups
for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, May 09, 2012
Class:
All
Workout Name:
None
Description:
Strength - Bench press - using a training weight of 90% of your 1rm perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
15min amrap of:
7 squat cleans 95/65#
2 rope climbs
15 push-ups
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
15min amrap of:
7 squat cleans 95/65#
2 rope climbs
15 push-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
6+17reps
Show All Results
Tuesday, May 08, 2012
Class:
All
Workout Name:
None
Description:
Strength - Deadlift - using a training weight of 90% of your 1rm perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
15 box jumps
200m run with medicine ball 20/14#
15 kb swings 50/35#
15 sit-ups with medicine ball 20/14#
4 rounds for time
5 reps@65%
5 reps@75%
5 plus reps@85%
WOD:
15 box jumps
200m run with medicine ball 20/14#
15 kb swings 50/35#
15 sit-ups with medicine ball 20/14#
4 rounds for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, May 07, 2012
Class:
All
Workout Name:
Mary
Description:
Strength - shoulder press - using a training weight of 90% of your 1rm perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%
Example: if your 1 rep max is 180lbs your training weight would be 160lbs. 75% of 160# 80% of 160# and so on. Last set is a max reps.
WOD:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
5 reps@65%
5 reps@75%
5 plus reps@85%
Example: if your 1 rep max is 180lbs your training weight would be 160lbs. 75% of 160# 80% of 160# and so on. Last set is a max reps.
WOD:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
11+0reps
Show All Results
Friday, May 04, 2012
Class:
All
Workout Name:
None
Description:
Strength - Bench Press 5-5-5
WOD:
40 push-ups
20 walking lunges
600m run
3 rounds for time
WOD:
40 push-ups
20 walking lunges
600m run
3 rounds for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, May 03, 2012
Class:
All
Workout Name:
None
Description:
In 12 Minutes:
30 Box Jumps 20
10 Push Press 85#/53#
20 Box Jumps 20
20 Push Press 85#/53#
10 Box Jumps 20
30 Push Press 85#/53#
With the remainder of the time complete
AMRAP of: Burpees
Score is number of burpees
30 Box Jumps 20
10 Push Press 85#/53#
20 Box Jumps 20
20 Push Press 85#/53#
10 Box Jumps 20
30 Push Press 85#/53#
With the remainder of the time complete
AMRAP of: Burpees
Score is number of burpees
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
24 reps
Show All Results
Wednesday, May 02, 2012
Class:
All
Workout Name:
None
Description:
Strength - Back squat 5-5-5
WOD:
30 wallballs 20/14#
12 deadlifts 225/135#
30 double unders
3 rounds for time
WOD:
30 wallballs 20/14#
12 deadlifts 225/135#
30 double unders
3 rounds for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, May 01, 2012
Class:
All
Workout Name:
None
Description:
WOD:
perform the following triplet every minute on the minute for 10 minutes:
3 burpees
5 kb swings
10 squats
rest 2min
perform the following couplet every minute on the minute for 10 minutes:
5 ring dips
10 pull-ups
perform the following triplet every minute on the minute for 10 minutes:
3 burpees
5 kb swings
10 squats
rest 2min
perform the following couplet every minute on the minute for 10 minutes:
5 ring dips
10 pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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