Wednesday, October 31, 2012
Class:
All
Workout Name:
10.31.12
Description:
3 Rounds for time
500m row/400m run
30 Box Jumps (24/20)
20 Ab mat situps
10 Hang Squat Snatch (95/65)
500m row/400m run
30 Box Jumps (24/20)
20 Ab mat situps
10 Hang Squat Snatch (95/65)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Monday, October 29, 2012
Class:
all
Warmup:
2 minutes each station:
double unders, abmat situps, good mornings
then:
acquire 2 minutes of hollow rock hold
double unders, abmat situps, good mornings
then:
acquire 2 minutes of hollow rock hold
Workout Name:
10.29.2012
Description:
5 Rounds:
3 DL
Max HSPU
3 DL
Max HSPU
Cooldown:
Jog 200m
Comments:
Post total HSPU reps then post max DL weight to notes section.
Performed by 4 athletes
Podium
Male RX:
30 reps
Female RX:
56 reps
Male Scaled:
Female Scaled:
40 reps
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Class:
All
Workout Name:
Cindy
Description:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Performed by 3 athletes
Podium
Male RX:
10+0reps
Female RX:
14+19reps
Male Scaled:
Female Scaled:
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Friday, October 26, 2012
Class:
All
Workout Name:
10.26.12
Description:
For Time
21-15-9
Med ball cleans
Pullups
V-ups
21-15-9
Med ball cleans
Pullups
V-ups
Performed by 2 athletes
Podium
Male RX:
6:58
Female RX:
Male Scaled:
Female Scaled:
10:04
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Thursday, October 25, 2012
Class:
All
Workout Name:
10.25.12
Description:
AMRAP 12 minutes
20 KB swings (55/35)
60 ft Bear Crawl
60 Double UNders
20 Pushups
20 KB swings (55/35)
60 ft Bear Crawl
60 Double UNders
20 Pushups
Performed by 3 athletes
Podium
Male RX:
Female RX:
3+4reps
Male Scaled:
2+81reps
Female Scaled:
3+3reps
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Wednesday, October 24, 2012
Class:
All
Workout Name:
Clean and Jerk
Description:
Clean
Tuesday, October 23, 2012
Class:
All
Workout Name:
10.23.12
Description:
For Time
500m row
30 burpees
10 Shoulder to overhead (165/95)
500m row
30 burpees
10 Shoulder to overhead (165/95)
Performed by 1 athlete
Podium
Male RX:
Female RX:
7:17
Male Scaled:
Female Scaled:
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Monday, October 22, 2012
Class:
All
Workout Name:
10.22.12
Description:
3 RFT
400m run
15 Deadlifts (75% BW)
30 Box Jumps (24")
400m run
15 Deadlifts (75% BW)
30 Box Jumps (24")
Performed by 1 athlete
Podium
Male RX:
15:55
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 18, 2012
Class:
All
Workout Name:
Coach D's B-day WOD
Description:
3RFT:
10 Snatches (115/85)
19 Pullups
12 Pistols
10 Snatches (115/85)
19 Pullups
12 Pistols
Performed by 4 athletes
Podium
Male RX:
15:27
Female RX:
21:01
Male Scaled:
11:30
Female Scaled:
19:27
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Wednesday, October 17, 2012
Class:
All
Workout Name:
10.17.12
Description:
5 RFT
5 Box Jumps (32/24")
10 Ring Pushups
20 DU
10 Reverse Burpees
1 lap
5 Box Jumps (32/24")
10 Ring Pushups
20 DU
10 Reverse Burpees
1 lap
Performed by 1 athlete
Podium
Male RX:
Female RX:
19:39
Male Scaled:
Female Scaled:
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Monday, October 15, 2012
Class:
All
Workout Name:
10.15.12
Description:
For Time
50 Abmat situps
25 Games Pushups
50 OH Walking Lunges (25/15)
100 Games Box Jumps (24/20)
50 OH Walking Lunges
25 Game Pushups
50 Abmat situps
50 Abmat situps
25 Games Pushups
50 OH Walking Lunges (25/15)
100 Games Box Jumps (24/20)
50 OH Walking Lunges
25 Game Pushups
50 Abmat situps
Performed by 2 athletes
Podium
Male RX:
25:20
Female RX:
13:22
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Back Squat
Description:
3x5 @ 75% 1RM
Class:
All
Workout Name:
10.16.12
Description:
7 minute AMRAP
7 Good mornings (45/35)
20 Push Press (45/35)
Bar may not be set down. 10 burpee penalty on the spot if bar hits the ground.
7 Good mornings (45/35)
20 Push Press (45/35)
Bar may not be set down. 10 burpee penalty on the spot if bar hits the ground.
Performed by 3 athletes
Podium
Male RX:
4+23reps
Female RX:
2-way Tie
4+12reps
Male Scaled:
Female Scaled:
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Friday, October 12, 2012
Class:
All
Workout Name:
Nancy
Description:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
400 meter run
95 pound Overhead squat, 15 reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Nicole
Description:
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Run 400 meters
Max rep Pull-ups
Performed by 2 athletes
Podium
Male RX:
64 reps
Female RX:
Male Scaled:
84 reps
Female Scaled:
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Thursday, October 11, 2012
Class:
All
Workout Name:
10.11.12
Description:
10 Rounds For Time
10 Sumo Deadlifts (155/115)
10 Burpee box jumps
10 Sumo Deadlifts (155/115)
10 Burpee box jumps
Performed by 3 athletes
Podium
Male RX:
18:40
Female RX:
34:45
Male Scaled:
31:17
Female Scaled:
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Wednesday, October 10, 2012
Class:
All
Workout Name:
10.9.12
Description:
7 RFT
15 Games style pushups
10 pistols
40 DU
15 Games style pushups
10 pistols
40 DU
Performed by 3 athletes
Podium
Male RX:
19:35
Female RX:
16:22
Male Scaled:
Female Scaled:
15:15
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Class:
All
Workout Name:
10.10.12
Description:
For Time
50,40,30,20,10
KB Swings (55/35)
Anchored ab-mat situps
50,40,30,20,10
KB Swings (55/35)
Anchored ab-mat situps
Performed by 3 athletes
Podium
Male RX:
15:24
Female RX:
11:16
Male Scaled:
15:48
Female Scaled:
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Monday, October 08, 2012
Class:
All
Workout Name:
Twisted Karen
Description:
For Time
50 Jumping Pullups
150 Wallballs
50 Jumping Pullups
50 Jumping Pullups
150 Wallballs
50 Jumping Pullups
Performed by 2 athletes
Podium
Male RX:
16:49
Female RX:
16:22
Male Scaled:
Female Scaled:
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Friday, October 05, 2012
Class:
All
Workout Name:
Munich Square Relay
Description:
For time: Down and back
Inch Worm
Broad Jump
Bear Crawl
Crab Walk
Inch Worm
Broad Jump
Bear Crawl
Crab Walk
Performed by 1 athlete
Podium
Male RX:
3:36
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Shuttle Runs
Description:
AMRAP 1 minute x 3
30 ft shuttle run
Work for 1 minute/Rest for 1 minute
Every time you touch the wall is a round
Post total rounds
30 ft shuttle run
Work for 1 minute/Rest for 1 minute
Every time you touch the wall is a round
Post total rounds
Performed by 1 athlete
Podium
Male RX:
23+0reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, October 04, 2012
Class:
All
Workout Name:
Tuff Chick Fitness Burner
Description:
AMRAP 3 minutes Burpees
then
AMRAP 20 minutes
10 Lunges
5 HSPU
20 DU
then
AMRAP 20 minutes
10 Lunges
5 HSPU
20 DU
Performed by 3 athletes
Podium
Male RX:
359 reps
Female RX:
Male Scaled:
478 reps
Female Scaled:
517 reps
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Wednesday, October 03, 2012
Class:
All
Workout Name:
Death by Cleans
Description:
On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute. Weight is 80kg (175#) for men and 60kg (130#) for women.
*Immediately after you are disqualified from the work capacity, sprint 800m. (have them head upstairs to run 750 immediately - no dilly dallying.
Cash out:
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x WTD good mornings (45#/25#)
*Immediately after you are disqualified from the work capacity, sprint 800m. (have them head upstairs to run 750 immediately - no dilly dallying.
Cash out:
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x WTD good mornings (45#/25#)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
10 reps
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Tuesday, October 02, 2012
Class:
All
Workout Name:
10.2.2012
Description:
Deadlift -1 Rep Max
1,1,1,1,1,1,1
1,1,1,1,1,1,1
Monday, October 01, 2012
Class:
All
Workout Name:
'Thruster Crush'
Description:
For Time
10 Thrusters (135/95)
20 Thrusters (95/75)
30 Thrusters (75/55)
40 Thrusters (55/35)
10 Thrusters (135/95)
20 Thrusters (95/75)
30 Thrusters (75/55)
40 Thrusters (55/35)
Performed by 4 athletes
Podium
Male RX:
14:54
Female RX:
18:17
Male Scaled:
11:55
Female Scaled:
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