Wednesday, February 29, 2012
Class:
All
Warmup:
Perfect Stretch, Couch Stretch, GHD Situps, GHD back extensions, 45# Straight Leg Deadlifts
Workout Name:
Griff (Indoor Style)
Description:
For time:
Run 750 meters
Run 500 meters backwards
Run 750 meters
Run 500 meters backwards
Run 750 meters
Run 500 meters backwards
Run 750 meters
Run 500 meters backwards
Performed by 1 athlete
Podium
Male RX:
Female RX:
13:41
Male Scaled:
Female Scaled:
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Tuesday, February 28, 2012
Class:
All
Warmup:
400 m run, Bear Crawl, Inch Worm (5), Jumping Jacks (20), Good Mornings (15), Box Jumps (20), GHD Sit-ups (10)
Workout Name:
2.29.12
Description:
AMRAP 15 minutes
K2E x 12
KB Swings x 8 (70/55)
HSPU x 4
K2E x 12
KB Swings x 8 (70/55)
HSPU x 4
Performed by 5 athletes
Podium
Male RX:
7+9reps
Female RX:
7+2reps
Male Scaled:
6+20reps
Female Scaled:
6+23reps
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Monday, February 27, 2012
Class:
All
Warmup:
400m Run, 20 Turkish Get-ups (25/15), 10 Wall Climbs
Workout Name:
2.28.12
Description:
For Time
100 Mountain Climbers
then
10,9,8,7,6,5,4,3,2,1
DB Lunge (Go as heavy as possible)
Plyo-pushups*
Push Press (95/65)
100 Mountain Climbers
then
10,9,8,7,6,5,4,3,2,1
DB Lunge (Go as heavy as possible)
Plyo-pushups*
Push Press (95/65)
Performed by 4 athletes
Podium
Male RX:
22:17
Female RX:
12:56
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Short Interval #7
Description:
Swim: 20 x 50m on 1:00, deviation no more than /- 2-3 seconds
Run: 6 x 400m, rest 90 seconds, deviate no more than /- 2-3 seconds
Run: 6 x 400m, rest 90 seconds, deviate no more than /- 2-3 seconds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, February 26, 2012
Class:
All
Workout Name:
2.27.12
Description:
4 Rounds For Time
30 Double Unders
15 Wallballs (20/16)
5 Dead hang Pullups
30 Double Unders
15 Wallballs (20/16)
5 Dead hang Pullups
Comments:
Compare to 1/13/12
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
6:45
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Saturday, February 25, 2012
Class:
All
Workout Name:
2.25.12
Description:
For Time
5 'laps' Farmers carry (70/55)
40 KB swings (55/35)
30 OH Lunges
20 Pistols
10 HSPU
20 pushups
30 situps
40 squats
5 'Laps Farmers Carry
5 'laps' Farmers carry (70/55)
40 KB swings (55/35)
30 OH Lunges
20 Pistols
10 HSPU
20 pushups
30 situps
40 squats
5 'Laps Farmers Carry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 24, 2012
Class:
All
Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees
Both hands must touch a target 6 inches above reach
Burpees
Both hands must touch a target 6 inches above reach
Performed by 4 athletes
Podium
Male RX:
76 reps
Female RX:
80 reps
Male Scaled:
Female Scaled:
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Tuesday, February 21, 2012
Class:
All
Workout Name:
Deadlift
Description:
1,1,1,1,1,1,1
Class:
All
Workout Name:
2.22.12
Description:
AMRAP 9 minutes
5 Cleans (anyway) (95/135)
10 Pullups
15 Box Jumps
5 Cleans (anyway) (95/135)
10 Pullups
15 Box Jumps
Performed by 5 athletes
Podium
Male RX:
3+0reps
Female RX:
3+4reps
Male Scaled:
4+5reps
Female Scaled:
3+25reps
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Monday, February 20, 2012
Class:
All
Workout Name:
Push Press
Description:
1,1,1,1,1,1,1
Class:
All
Workout Name:
2.21.12
Description:
4 Rounds
10 KB Swings (55/35)
30 Hollow Rocks
Max Rep HSPU
10 KB Swings (55/35)
30 Hollow Rocks
Max Rep HSPU
Cooldown:
Rest 2 minutes between rounds
Performed by 5 athletes
Podium
Male RX:
38 reps
Female RX:
Male Scaled:
43 reps
Female Scaled:
76 reps
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Sunday, February 19, 2012
Class:
All
Workout Name:
2.18.12
Description:
Team Wod for Time:
Buy-in: 100 burpees
then
100 Walking Sandbag Lunges (60#)
150 Sandbag Thrusters
200 KB Swings (55/35)
Buy-in: 100 burpees
then
100 Walking Sandbag Lunges (60#)
150 Sandbag Thrusters
200 KB Swings (55/35)
Performed by 3 athletes
Podium
Male RX:
31:45
Female RX:
2-way Tie
32:24
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Short Interval #6
Description:
Swim: 3 x (25m/y 50m/y 100m/y)
Run: 3 x (100m 200m 400m)
Work:Rest of 1:1.
Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Run: 3 x (100m 200m 400m)
Work:Rest of 1:1.
Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
2.20.12
Description:
5 rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Comments:
Time to post is your TOTAL time, including the 6 minutes of rest
Performed by 5 athletes
Podium
Male RX:
12:30
Female RX:
13:46
Male Scaled:
Female Scaled:
14:31
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Class:
All
Warmup:
1,1,1,1,1,1,1
Workout Name:
Back Squat Max
Description:
Find your new 1RM Back Squat
Thursday, February 16, 2012
Class:
All
Workout Name:
Rahoi
Description:
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Performed by 4 athletes
Podium
Male RX:
4+10reps
Female RX:
6+12reps
Male Scaled:
3+0reps
Female Scaled:
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Class:
All
Workout Name:
2.17.12
Description:
For Time
200m run
15 med ball cleans
15 v-ups
15 clapping pushups
200m run
12 med ball cleans
12 v-ups
12 clapping pushups
200m run
9 med ball cleans
9 v-ups
9 clapping pushups
200m run
15 med ball cleans
15 v-ups
15 clapping pushups
200m run
12 med ball cleans
12 v-ups
12 clapping pushups
200m run
9 med ball cleans
9 v-ups
9 clapping pushups
Performed by 2 athletes
Podium
Male RX:
6:24
Female RX:
7:26
Male Scaled:
Female Scaled:
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Wednesday, February 15, 2012
Class:
All
Workout Name:
Push Press
Description:
5x1 @ 90% of 1 RM
Class:
All
Workout Name:
2.15.12
Description:
7 RFT
10 KB Swings (55/35)
10 T2B
10 KB Swings (55/35)
10 T2B
Performed by 3 athletes
Podium
Male RX:
15:02
Female RX:
8:55
Male Scaled:
Female Scaled:
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Monday, February 13, 2012
Class:
All
Workout Name:
2/13/12
Description:
5 rounds for time of:
7 Front Squats, 155/115 pounds
21 Double Unders
7 Front Squats, 155/115 pounds
21 Double Unders
Performed by 4 athletes
Podium
Male RX:
13:20
Female RX:
Male Scaled:
9:43
Female Scaled:
10:05
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Class:
All
Workout Name:
2.14.12
Description:
AMRAP 14 minutes
12 Double Unders
10 Handstand Pushups
8 Hang Power Cleans (135/95)
12 Double Unders
10 Handstand Pushups
8 Hang Power Cleans (135/95)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
5+0reps
Show All Results
Sunday, February 12, 2012
Class:
All
Workout Name:
'Dirty Thirty'
Description:
For Time:
30 Box Jumps (24/20)
30 Jumping Pullups
30 KB Swings (55/35)
30 Walking Lunges
30 K2E
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wallballs (20/16)
30 Burpees
30 Double Unders
30 Box Jumps (24/20)
30 Jumping Pullups
30 KB Swings (55/35)
30 Walking Lunges
30 K2E
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wallballs (20/16)
30 Burpees
30 Double Unders
Performed by 2 athletes
Podium
Male RX:
Female RX:
13:15
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Deadlift
Description:
5x1 @ 90% 1RM
Class:
All
Workout Name:
Short Intervals #5
Description:
Swim 15-20 x 25m
on 0:30-0:45, hold all splits within 2-3 seconds
Run: 400, 400, 400, 400
rest 90 seconds, hold all splits within 2-3 seconds
on 0:30-0:45, hold all splits within 2-3 seconds
Run: 400, 400, 400, 400
rest 90 seconds, hold all splits within 2-3 seconds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, February 09, 2012
Class:
All
Workout Name:
Long Interval Run #4
Description:
600, 600, 600, 600, 600, 600m
rest 90 seconds, hold all splits within 3-5 seconds
rest 90 seconds, hold all splits within 3-5 seconds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Back Squat 5x1
Description:
5x1 @ 90% of 1rm
Class:
All
Workout Name:
2/10/12
Description:
EMOTM: 10 minutes:
2 Deadlifts @ 70% of 1RM
7 Burpees
2 Deadlifts @ 70% of 1RM
7 Burpees
Performed by 2 athletes
Podium
Male RX:
10+0reps
Female RX:
10+0reps
Male Scaled:
Female Scaled:
Show All Results
Wednesday, February 08, 2012
Class:
All
Workout Name:
2/9/12
Description:
4RFT
400 m run
20 Dumbbell squat clean Thrusters (go as heavy as possible)
5 Wall climbs
400 m run
20 Dumbbell squat clean Thrusters (go as heavy as possible)
5 Wall climbs
Comments:
Post Loads used to Comments
Performed by 3 athletes
Podium
Male RX:
23:08
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, February 07, 2012
Class:
All
Workout Name:
2/8/12
Description:
20 min AMRAP:
10 Push Press (115/75#)
10 KB swings (55/35#)
10 Body Rows
10 Box Jumps (24/20")
10 Push Press (115/75#)
10 KB swings (55/35#)
10 Body Rows
10 Box Jumps (24/20")
Performed by 5 athletes
Podium
Male RX:
6+20reps
Female RX:
7+5reps
Male Scaled:
6+10reps
Female Scaled:
7+9reps
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Monday, February 06, 2012
Class:
All
Workout Name:
2/7/12
Description:
AMRAP 10 minutes
10 wall balls (20/16)
10 Toes to Bar
10 wall balls (20/16)
10 Toes to Bar
Comments:
Your Warm up choice
Performed by 3 athletes
Podium
Male RX:
Female RX:
7+0reps
Male Scaled:
Female Scaled:
9+0reps
Show All Results
Sunday, February 05, 2012
Class:
All
Workout Name:
2/6/12
Description:
For time:
60 burpees
50 abmat situps (froggy style)
40 KB swings (55/35)
30 Pullups
20 Handstand Pushups
60 burpees
50 abmat situps (froggy style)
40 KB swings (55/35)
30 Pullups
20 Handstand Pushups
Performed by 6 athletes
Podium
Male RX:
16:13
Female RX:
Male Scaled:
17:10
Female Scaled:
12:28
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Friday, February 03, 2012
Class:
All
Workout Name:
Back Squat 3,3,3,3,3
Description:
Perform 5 sets of 3 reps of back squat @ 80% of 1 rep max
Thursday, February 02, 2012
Class:
All
Workout Name:
TGU bonanza
Description:
50 Turkish Get ups for time
with every minute on the minute performing 5 burpees
with every minute on the minute performing 5 burpees
Comments:
Post load to commments
Performed by 2 athletes
Podium
Male RX:
83:20:00
Female RX:
10:56
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
2/3/12
Description:
5 x3 of 3 broad jumps for distance into a 40m sprint (1 minute rest between reps)
then
50 single leg sit up/get ups for time
then
50 single leg sit up/get ups for time
Performed by 1 athlete
Podium
Male RX:
Female RX:
6:46
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Long Interval Run #3
Description:
5:00 minutes on/ 2:30 off
6:00 minutes on/3:00 off
7:00 minutes on
For max distance
6:00 minutes on/3:00 off
7:00 minutes on
For max distance
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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