Tuesday, January 31, 2012

Class:
All
Workout Name:
2/1/12
Description:
Push Press 3x7 at 80% 1 RM

Comments:
If you did not Run on Monday or Tuesday, finish this WOD with 6 300m runs. WOD is on the board
Performed by 4 athletes
Podium
Male:
Blaine B
110 lbs
Female:
Beth T
85 lbs
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Monday, January 30, 2012

Class:
All
Workout Name:
'Angie'
Description:
For Time:
100 Pullups
100 Pushups
100 Sit ups
100 Squats
Complete all reps of each exercise before moving to the next
Performed by 6 athletes
Podium
Male RX:
Brett D
31:30
Female RX:
Liz M
31:36
Male Scaled:
Caleb B
20:35
Female Scaled:
Beth T
24:02
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Sunday, January 29, 2012

Class:
All
Workout Name:
Short Run #3
Description:
6-10 x 300m, rest 1:00, hold within 2-3 seconds
Performed by 2 athletes
Podium
Male RX:
Female RX:
2-way Tie
1:10
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Deadlift 5x3
Description:
EMOTM for 5 minutes perform 3 deadlifts @ 80% 1RM
Performed by 4 athletes
Podium
Male:
2-way Tie
205 lbs
Female:
Liz M
190 lbs
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Class:
All
Workout Name:
1/30/12
Description:
4 rounds for max reps of:
0:30 True Push ups (feet raised up), 0:15 off
0:30 Box Jumps 24"/20″, 0:15 off
0:30 DU
Rest 1:00 between rounds.
Performed by 4 athletes
Podium
Male RX:
Blaine B
228 reps
Female RX:
Liz M
241 reps
Male Scaled:
Female Scaled:
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Saturday, January 28, 2012

Class:
All
Workout Name:
LAZ
Description:
AMRAP 28 minutes
1 lap with plate (45/25)
27 Box Jumps (24/20)
8 Thrusters (95/65)
4 Strict Pullups
Performed by 5 athletes
Podium
Male RX:
Brett D
4+2reps
Female RX:
Moriah C
7+36reps
Male Scaled:
Female Scaled:
Liz M
7+0reps
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Friday, January 27, 2012

Class:
All
Workout Name:
1/28/12
Description:
'LAZ' - Birthday Surprise
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 26, 2012

Class:
All
Workout Name:
1/25/12
Description:
15,12,9,6 and 3 rep rounds for time
Push Press (115/75)
Box Jumps (24/20)
Hollow Rocks
Performed by 6 athletes
Podium
Male RX:
Greg C
10:04
Female RX:
Beth T
7:37
Male Scaled:
Blaine B
10:00
Female Scaled:
Liz M
8:21
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Class:
All
Workout Name:
Back Squat 5x5
Description:
5x5 @ 70% of 1 RM
Performed by 2 athletes
Podium
Male:
Female:
2-way Tie
105 lbs
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Class:
All
Workout Name:
1/27/12
Description:
AMRAP 10 minutes
400 m run
40 wallballs
30 Knees to elbows
20 true pushups
10 box jumps
Performed by 2 athletes
Podium
Male RX:
Female RX:
2-way Tie
100 reps
Male Scaled:
Female Scaled:
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Wednesday, January 25, 2012

Class:
All
Workout Name:
Push Press DE
Description:
Push Press
EMOTM for 5 minutes
5 reps @70% 1 rm
Performed by 7 athletes
Podium
Male RX:
Blaine B
5+5reps
Female RX:
2-way Tie
5+5reps
Male Scaled:
Female Scaled:
Ryan P
5+5reps
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Monday, January 23, 2012

Class:
All
Workout Name:
1/24/12
Description:
7 rounds
9 squats then 1
33 second hill sprint

Comments:
All out effort on the sprints directly from the squats. Rest is your time to return to bottom of hill. Max of 2:00 minutes
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, January 22, 2012

Class:
All
Workout Name:
Deadlift 5-5-5-5-5
Description:
EMOTM 5 deadlifts @ 70% of 1rm for 5 minutes or failure
Performed by 6 athletes
Podium
Male:
Caleb B
175 lbs
Female:
Moriah C
175 lbs
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Class:
All
Workout Name:
1/23/12
Description:
3 RFT: 3 Sumo Deadlifts (70%), 12 pood KB swings unbroken
Performed by 6 athletes
Podium
Male RX:
Caleb B
2:26
Female RX:
Beth T
2:50
Male Scaled:
Female Scaled:
Liz M
2:31
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Friday, January 20, 2012

Class:
All
Workout Name:
1/21/12
Description:
Team Surprise #2
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 19, 2012

Class:
All
Workout Name:
Push Press 2-2-2-2-2
Description:
DE: 2 reps at 65-70% of 1 RM
Performed by 4 athletes
Podium
Male:
Caleb B
105 lbs
Female:
2-way Tie
75 lbs
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Class:
All
Workout Name:
1/20/12
Description:
AMRAP 9 minutes
12 wallballs (20/16#)
12 ring dips
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Caleb B
4+12reps
Female Scaled:
Moriah C
7+0reps
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Wednesday, January 18, 2012

Class:
All
Workout Name:
1/19/12
Description:
10 Rounds For Time
15 Deadlifts (135/95)
15 Double Unders
Performed by 5 athletes
Podium
Male RX:
Caleb B
20:35
Female RX:
Male Scaled:
Female Scaled:
Ryan P
24:05
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Tuesday, January 17, 2012

Class:
All
Workout Name:
DE Barbell Row
Description:
EMOTM for 10 minutes perform 3 reps of a barbell row 115/75 or until failure
Performed by 4 athletes
Podium
Male RX:
Brett D
10+0reps
Female RX:
2-way Tie
8+0reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
1/18/12
Description:
3 Rounds for Time:
9 HPC (135/95#)
12 Box jumps (24/20")
16 single arm KB swings (35/25#, 8/arm)
Performed by 5 athletes
Podium
Male RX:
Greg C
7:53
Female RX:
Liz M
10:41
Male Scaled:
Brett D
7:10
Female Scaled:
Beth T
9:00
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Monday, January 16, 2012

Class:
All
Workout Name:
1/17/12
Description:
For Time
100 du, 100 hands off floor push up, 100 ab mat sit ups, 100 squats, 100 du
Performed by 7 athletes
Podium
Male RX:
Blaine B
23:07
Female RX:
Liz M
15:32
Male Scaled:
Female Scaled:
Beth T
16:58
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Sunday, January 15, 2012

Class:
All
Workout Name:
ME: Box Jump
Description:
1-1-1-1-1
Performed by 4 athletes
Podium
Male:
Blaine B
0 lbs
Female:
Liz M
38.5 lbs
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Class:
All
Workout Name:
1/16/12
Description:
For Time: 21-15-9
Lateral Burpees
OH Squat (75/45)
KB Swings (55/35)
Performed by 5 athletes
Podium
Male RX:
Female RX:
Beth T
8:38
Male Scaled:
Blaine B
11:30
Female Scaled:
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Saturday, January 14, 2012

Class:
All
Workout Name:
Tempo/TT #1
Description:
20 minute run alternating from 1 minute at 90% to 1 minute at 50%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Team WOD 1/14/12
Description:
Teams of 3
400 m run
5 pullups
10 pushups
15 squats
One person runs, one person performs as many rounds of Cindy while one person rests while holding a 35# kb. Kb cannot touch the ground.
Score is total number of rounds performed
Performed by 2 athletes
Podium
Male RX:
Blaine B
16+10reps
Female RX:
Male Scaled:
Female Scaled:
Beth T
16+15reps
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Thursday, January 12, 2012

Class:
All
Workout Name:
Long Interval week 1 #1
Description:
3-5 x 750M
Rest 2:30 between rounds and keep your splits within 3 to 5 seconds of each other
Performed by 2 athletes
Podium
Male RX:
Caleb B
8:17
Female RX:
Beth T
12:21
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Max Effort Weighted Pull up
Description:
2-2-2-2-2
Performed by 3 athletes
Podium
Male:
Female:
Lydia J
15 lbs
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Class:
All
Workout Name:
1/13/12
Description:
4 rounds for time
30 Double Unders
15 Wallballs (20/16)
5 Dead Hang Pullups
Performed by 3 athletes
Podium
Male RX:
Female RX:
Moriah C
11:36
Male Scaled:
Female Scaled:
Beth T
8:00
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Wednesday, January 11, 2012

Class:
All
Workout Name:
1 year anniversary for LIZ
Description:
AMRAP 3 rounds
1 minute of pushups
1 minute rest
1 minute KB Swings (70/55)
1 minute rest
1 minute Ab mat situps Unanchored
Performed by 5 athletes
Podium
Male RX:
Caleb B
3+271reps
Female RX:
Liz M
3+283reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
1/12/12
Description:
For Time:
12-15-21-15-12
Box Jumps (20/24")
HSPU
Deadlift (185/155)
Performed by 5 athletes
Podium
Male RX:
Brett D
21:35
Female RX:
Male Scaled:
Caleb B
15:24
Female Scaled:
Liz M
13:41
Show All Results

Tuesday, January 10, 2012

Class:
All
Workout Name:
Good Mornings 2-2-2-2-2
Description:
DE: Good Mornings (95/65)
Performed by 3 athletes
Podium
Male:
Brett D
95 lbs
Female:
2-way Tie
65 lbs
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Monday, January 09, 2012

Class:
All
Workout Name:
1/09/12
Description:
AMRAP 8 minutes
4 HSPU
6 Pistols (per leg)
8 Body Rows or GHD situps
Performed by 3 athletes
Podium
Male RX:
Brett D
5+4reps
Female RX:
Male Scaled:
Blaine B
5+8reps
Female Scaled:
Beth T
6+16reps
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Class:
All
Workout Name:
1/10/12
Description:
5 RFT - 20 minute time cap
5 Back Squat (185/135)
7 OH DB Lunge Right Arm (35/20)
9 burpees
7 OH DB Lunge Left Arm
Performed by 7 athletes
Podium
Male RX:
Female RX:
Moriah C
11:01
Male Scaled:
Caleb B
11:30
Female Scaled:
Beth T
9:56
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Sunday, January 08, 2012

Class:
All
Workout Name:
Push Press 2-2-2-2-2
Description:
DE: Push Press
Performed at 50-70% of 1 RM, and doneabout every 45 seconds and as fast as possible.
Performed by 7 athletes
Podium
Male:
Brett D
115 lbs
Female:
Moriah C
75 lbs
Show All Results
Class:
All
Workout Name:
1/9/2012
Description:
AMRAP 8 minutes
4 Handstand Pushups
6 Pistols
8 Body Rows (or GHD if available)
Performed by 6 athletes
Podium
Male RX:
Brett D
5+4reps
Female RX:
Moriah C
4+7reps
Male Scaled:
Female Scaled:
Liz M
5+9reps
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Saturday, January 07, 2012

Class:
All
Workout Name:
45 Day Challenge WOD
Description:
3 RFT
Round 1: 200 m run THEN 15x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 2: 200 m run THEN 12x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 3: 200 m run THEN 9x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)
Performed by 7 athletes
Podium
Male RX:
Blaine B
27:30
Female RX:
Beth T
18:44
Male Scaled:
Caleb B
16:51
Female Scaled:
Show All Results

Friday, January 06, 2012

Class:
All
Workout Name:
Deadlift 1-1-1-1-1
Description:
Deadlift 1 rep max
Performed by 7 athletes
Podium
Male:
Brett D
325 lbs
Female:
Moriah C
245 lbs
Show All Results
Class:
All
Workout Name:
1/06/12
Description:
Complete as many rounds and reps as possible in 10 minutes of:
9 Push-ups (games style)
12 Wall Balls (20/16#)
15 box jumps (24/20")
Performed by 7 athletes
Podium
Male RX:
Caleb B
5+0reps
Female RX:
Beth T
6+21reps
Male Scaled:
Female Scaled:
Show All Results

Thursday, January 05, 2012

Class:
All
Workout Name:
Push Press 1,1,1,1,1
Description:
Push press 1 rep max
Performed by 9 athletes
Podium
Male:
2-way Tie
175 lbs
Female:
Moriah C
110 lbs
Show All Results
Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Performed by 8 athletes
Podium
Male RX:
Caleb B
7:27
Female RX:
Beth T
7:10
Male Scaled:
Female Scaled:
Lydia J
8:25
Show All Results

Wednesday, January 04, 2012

Class:
All
Workout Name:
Back Squat Max
Description:
Back Squat 1,1,1,1,1
Performed by 7 athletes
Podium
Male:
Brett D
245 lbs
Female:
Moriah C
185 lbs
Show All Results
Class:
All
Workout Name:
Burpee/Push Press
Description:
For Time:
21-15-9
Burpees
Push Press (75/45)
Performed by 6 athletes
Podium
Male RX:
Blaine B
8:02
Female RX:
Moriah C
5:43
Male Scaled:
Female Scaled:
Show All Results

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