Friday, November 30, 2012
Class:
All
Workout Name:
11.30.12
Description:
3 Rounds for Time
20 Box Jumps (24/20 - games style)
10 C&J (115/85)
1 shuttle run (Czech style)
20 Box Jumps (24/20 - games style)
10 C&J (115/85)
1 shuttle run (Czech style)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Thursday, November 29, 2012
Class:
All
Workout Name:
Strict Press
Description:
3,3,2,2,1,1
Work to a 1 rep max.
Post loads in comments
Record your heaviest single
Work to a 1 rep max.
Post loads in comments
Record your heaviest single
Class:
All
Workout Name:
11.29.12
Description:
For Time
21-15-9
Wallballs (20/16)
KB Swings (55/35)
21-15-9
Wallballs (20/16)
KB Swings (55/35)
Performed by 1 athlete
Podium
Male RX:
Female RX:
3:44
Male Scaled:
Female Scaled:
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Wednesday, November 28, 2012
Class:
All
Workout Name:
11/28/12
Description:
AMRAP 10 minutes
40 Double Unders
200 meters
40 Double Unders
200 meters
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
5+40reps
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Tuesday, November 27, 2012
Class:
All
Workout Name:
11.27.12
Description:
Tabata:
Jumping Squats
DB Push Press (35/25)
Handstand holds
Post total of lowest number of reps for jumping squats and DB Push Press
Jumping Squats
DB Push Press (35/25)
Handstand holds
Post total of lowest number of reps for jumping squats and DB Push Press
Performed by 2 athletes
Podium
Male RX:
5 reps
Female RX:
18 reps
Male Scaled:
Female Scaled:
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Monday, November 26, 2012
Class:
All
Workout Name:
11/26/12
Description:
AMRAP 20 minutes
5 Deadlifts (225/185)
10 Pushups
15 Knees to Elbows
5 Deadlifts (225/185)
10 Pushups
15 Knees to Elbows
Performed by 3 athletes
Podium
Male RX:
8+5reps
Female RX:
6+17reps
Male Scaled:
Female Scaled:
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Wednesday, November 21, 2012
Class:
All
Workout Name:
Randy
Description:
75 pound Power snatch, 75 reps for time.
Performed by 1 athlete
Podium
Male RX:
6:17
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, November 20, 2012
Class:
All
Workout Name:
MIddle'TON'
Description:
In as few reps as possible lift 1 TON of weight moving through the CrossFit Total lifts in order:
Strict Press
Back Squat
Deadlift
Between EACH lift perform 34 Double Unders
Post reps and POST loads used in comments
Strict Press
Back Squat
Deadlift
Between EACH lift perform 34 Double Unders
Post reps and POST loads used in comments
Performed by 3 athletes
Podium
Male RX:
2-way Tie
9 reps
Female RX:
17 reps
Male Scaled:
Female Scaled:
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Monday, November 19, 2012
Class:
All
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Performed by 2 athletes
Podium
Male RX:
Female RX:
11:44
Male Scaled:
Female Scaled:
12:42
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Friday, November 16, 2012
Class:
All
Workout Name:
11.16.12
Description:
AMRAP 7 minutes
5 straight leg deadlifts (75/45)
10 Knees to Elbows
10 KB swings (55/35)
5 straight leg deadlifts (75/45)
10 Knees to Elbows
10 KB swings (55/35)
Performed by 1 athlete
Podium
Male RX:
4+16reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, November 15, 2012
Class:
All
Workout Name:
11.15.12
Description:
For Time
50 burpees with 1ft touch
then
4 rounds
10 OH walking lunges (45/25#)
20 Body Rows
50 Double Unders
50 burpees with 1ft touch
then
4 rounds
10 OH walking lunges (45/25#)
20 Body Rows
50 Double Unders
Performed by 1 athlete
Podium
Male RX:
18:48
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 14, 2012
Class:
All
Workout Name:
BOTR 1
Description:
AMRAP 10 minutes
Pushup to clean
Snatch
1,1
2,2
3,3
...
Pushup to clean
Snatch
1,1
2,2
3,3
...
Performed by 3 athletes
Podium
Male RX:
48 reps
Female RX:
45 reps
Male Scaled:
Female Scaled:
60 reps
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Tuesday, November 13, 2012
Class:
all
Workout Name:
Turkish Wallballs
Description:
15 minute AMRAP
-200 m run
-5 strict pullups (no kip)
-10 TGU's (35/25)
-20 Wallballs (20/14)
-200 m run
-5 strict pullups (no kip)
-10 TGU's (35/25)
-20 Wallballs (20/14)
Performed by 2 athletes
Podium
Male RX:
2+10reps
Female RX:
Male Scaled:
Female Scaled:
3+150reps
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Monday, November 12, 2012
Class:
All
Workout Name:
11.12.12
Description:
For Time
21-15-9
Med Ball Cleans
HSPU
200 m run
21-15-9
Med Ball Cleans
HSPU
200 m run
Performed by 4 athletes
Podium
Male RX:
9:57
Female RX:
10:32
Male Scaled:
8:22
Female Scaled:
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Friday, November 09, 2012
Class:
All
Workout Name:
'Golden'
Description:
AMRAP 11 minutes
7 lateral burpees over bar
12 OH Squats (95/65)
Then
36 KB swings unbroken (If you break, 3 burpee penalty on the spot before continuing.
7 lateral burpees over bar
12 OH Squats (95/65)
Then
36 KB swings unbroken (If you break, 3 burpee penalty on the spot before continuing.
Performed by 2 athletes
Podium
Male RX:
4+10reps
Female RX:
3+7reps
Male Scaled:
Female Scaled:
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Thursday, November 08, 2012
Class:
All
Workout Name:
11.8.12
Description:
5 Rounds for time
10 Deadlifts (185/135)
20 K2E
10 Deadlifts (185/135)
20 K2E
Performed by 1 athlete
Podium
Male RX:
17:42
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 07, 2012
Class:
All
Workout Name:
11.7.12
Description:
AMRAP
8 minute run
3 min rest
6 minute run
3 minute rest
4 minute run
3 minute rest
2 minute run
Post total laps as REPS completed
8 minute run
3 min rest
6 minute run
3 minute rest
4 minute run
3 minute rest
2 minute run
Post total laps as REPS completed
Performed by 2 athletes
Podium
Male RX:
14 reps
Female RX:
17 reps
Male Scaled:
Female Scaled:
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Tuesday, November 06, 2012
Class:
All
Workout Name:
'Vote Hard'
Description:
Front Squat
1, 10, 1, 20, 1, 30
Perform a heavy single than complete the high reps unbroken at a % of that single. Try to keep your single at the same weight.
Post weights for each round in comments of the blog or comments section on your page.
1, 10, 1, 20, 1, 30
Perform a heavy single than complete the high reps unbroken at a % of that single. Try to keep your single at the same weight.
Post weights for each round in comments of the blog or comments section on your page.
Monday, November 05, 2012
Class:
All
Workout Name:
The day before tomorrow
Description:
For Time
15 Pullups
20 Pushups
25 Abmat situps
30 Box Jumps
35 DB Thrusters (45/35)
40 Burpees
45 Walking Lunges w DB (45/35)
50 Double Unders
*(20 minute time cap)
15 Pullups
20 Pushups
25 Abmat situps
30 Box Jumps
35 DB Thrusters (45/35)
40 Burpees
45 Walking Lunges w DB (45/35)
50 Double Unders
*(20 minute time cap)
Comments:
You can use a barbell for the thrusters, but have to go heavier (115/85) If we run out of DB's, scale up to the next available weight. KB's may be used if needed.
Performed by 3 athletes
Podium
Male RX:
20:00
Female RX:
Male Scaled:
Female Scaled:
19:48
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Friday, November 02, 2012
Class:
All
Workout Name:
11.2.12
Description:
For Time
15,12,9
Push Press (115/85)
Burpees over bar
KB Swings (70/55)
15,12,9
Push Press (115/85)
Burpees over bar
KB Swings (70/55)
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
10:05
Female Scaled:
13:56
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Thursday, November 01, 2012
Class:
All
Workout Name:
Floor Press
Description:
2,2,2,2,2
Work your way up to a heavy 2 rep max
Work your way up to a heavy 2 rep max
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