Friday, June 29, 2012

Class:
All
Workout Name:
None
Description:
20 min skill work: Handstands

3 rounds:
45sec handstand hold
30sec rest

WOD:

21-15-9
BW deadlifts
burpees
box jumps 24/20#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 28, 2012

Class:
All
Workout Name:
None
Description:
Strength - Back Squat - using a training weight of 90% of your 1rm perform the following:
5 reps@40%
5 reps@50%
5 reps@60%

WOD:

4 rounds:
25 wallballs 20/14#
25 MB sit-ups
25 pull--ups

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, June 27, 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:

3min amrap:
hang squat cleans 115/75#
rest 1min
3min amrap:
power clean 135/95#
rest 1min
3min amrap:
clean and jerk 165/125#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, June 26, 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:

Run 5k for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 25, 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;

21 thrusters 95/65#
21 kb swings 50/35#
21 push-ups
run 200m
15 thrusters
15 kb swings
15 push-ups
run 200m
9 thrusters
9 kb swings
9 push-ups
run 200m

for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 22, 2012

Class:
All
Workout Name:
None
Description:
20min skill work - Overhead squat

WOD:

5 rounds of:
2 rope ascents
10 sandbag bear hug squats
10 sandbag clean and jerks
5 hspu
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 21, 2012

Class:
All
Workout Name:
None
Description:
Strength - Back Squat - using a training weight of 90% of your 1rm perform the following:
5reps@75%
3reps@85%
1rep plus@95%

WOD:

5min amrap:
Burpee box jumps 20"
rest 2min
5min amrap:
5 pull-ups
5 T2B
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, June 20, 2012

Class:
All
Workout Name:
None
Description:
Strength - Bench Press - using a training weight of 90% of your 1rm perform the following:
5reps@75%
3reps@85%
1rep plus@95%

WOD:

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, June 19, 2012

Class:
All
Workout Name:
None
Description:
Strength - Deadlift - using a training weight of 90% of your 1rm perform the following:
5reps@75%
3reps@85%
1rep plus@95%

WOD:

12min amrap:
6 turkish get-ups 3rt/3lft 40/25#
6 burpees
6 pull-ups

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 18, 2012

Class:
All
Workout Name:
The Chief
Description:
Strength - shoulder press - using a training weight of 90% of your 1rm perform the following:
5reps@75%
3reps@85%
1rep plus@95%

WOD:

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 15, 2012

Class:
All
Workout Name:
None
Description:
30mins - Skill work - Squat Cleans/clean and jerks

WOD:

Body weight Yoke/Prowler race.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 14, 2012

Class:
All
Workout Name:
None
Description:
Strength - Back Squat - using 90% of your 1rm 3reps@70%
3reps@80%
3 plus reps@90%

WOD:

30sec handstand hold
then 90sec to complete the following:
20 push-ups
7 hang power cleans 115/75#
7 rounds
use leftover time to rest before next round
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, June 13, 2012

Class:
All
Workout Name:
Karen
Description:
Strength - Bench Press - using 90% of your 1rm 3reps@70%
3reps@80%
3 plus reps@90%

WOD:

For time:
150 Wallball shots, 20 pound ball
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, June 12, 2012

Class:
All
Workout Name:
None
Description:
Strength - Deadlift - using 90% of your 1rm 3reps@70%
3reps@80%
3 plus reps@90%

WOD:

8 dumbell Snatch 4rt/4Lt 40/25#
12 burpees
200m run
3 rounds for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 11, 2012

Class:
All
Workout Name:
None
Description:
Strength - shoulder press - using 90% of your 1rm
3reps@70%
3reps@80%
3 plus reps@90%

WOD:

21 pull-ups
21 clean and jerks 95/65#
15 pull-ups
15 clean and jerks 115/75#
9 pull-ups
9 clean and jerks 135/95#

For time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, June 09, 2012

Class:
All
Workout Name:
None
Description:
Hope
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 08, 2012

Class:
All
Workout Name:
None
Description:
30min: Practice the Snatch

WOD:

7min amrap:
1 snatch: 95/65#
1 bar facing burpee

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 07, 2012

Class:
All
Workout Name:
None
Description:
Strength - Back squat - Add 10lbs to your 1rm training weight. Perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%

WOD:

30min amrap:
200m run
30 box jumps 20"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, June 06, 2012

Class:
All
Workout Name:
None
Description:
Strength - Bench Press - Add 5lbs to your 1rm training weight. Perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%

WOD:

Seven rounds:
5 Handstand push-ups
10 Pull-ups
5 Burpees
for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, June 05, 2012

Class:
All
Workout Name:
None
Description:
Strength - Deadlift - Add 10lbs to your 1rm training weight. Perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%

WOD:

21-15-9
Jumping lunges with medball overhead 20/14#
medball sit-ups
medball push-ups
medball cleans
wallballs
for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 04, 2012

Class:
All
Workout Name:
None
Description:
Strength - shoulder press - Add 5lbs to your 1rm training weight. Perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%

WOD:

with a 7min clock:

1 push-up
1 box jump 24/20"
1 bw clean and jerk
2 push-ups
2 box jumps
2 bw clean and jerks

Keep working your way up the ladder as far as possible within the 7 min period.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 01, 2012

Class:
All
Workout Name:
None
Description:
Strength - Back Squat - using a training weight of 90% of your 1rm perform the following:
5 reps@40%
5 reps@50%
5 reps@60%

WOD:

"One World Beat Down"
7 thrusters 75#
7 pull-ups
7 burpees
7 rounds for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011