Friday, March 30, 2012

Class:
All
Workout Name:
Deadlift
Description:
3x3 @ 80% 1RM
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
3.30.12
Description:
For Time
10,9,8...1
Pullups
TGU
(Post weight used and time)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Beth T
17:04
Male Scaled:
Female Scaled:
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Thursday, March 29, 2012

Class:
All
Workout Name:
3.29.12
Description:
7 Rounds For Time
6 KB Swings (70/55)
10 HSPU
20 DU
Performed by 3 athletes
Podium
Male RX:
Caleb B
15:42
Female RX:
Male Scaled:
Female Scaled:
Liz M
11:16
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Wednesday, March 28, 2012

Class:
All
Workout Name:
3.28.12
Description:
5 RFT
100/75ft Broad Jump
Every 5 jumps perform 5 burpees
Performed by 4 athletes
Podium
Male RX:
Caleb B
8:17
Female RX:
Liz M
7:32
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Back Squat
2x5 @ 70% 10lbs
1x20 @ 45% 10lbs
Performed by 3 athletes
Podium
Male:
Blaine B
150 lbs
Female:
2-way Tie
110 lbs
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Tuesday, March 27, 2012

Class:
All
Workout Name:
3.27.12
Description:
Short 'CINDY' - 15 min AMRAP
5 Pullups
10 Pushups
15 Squats
Performed by 4 athletes
Podium
Male RX:
Caleb B
13+0reps
Female RX:
Male Scaled:
Brett D
8+0reps
Female Scaled:
Beth T
11+12reps
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Monday, March 26, 2012

Class:
All
Workout Name:
Push Press
Description:
3x3 @75% 1RM
Performed by 4 athletes
Podium
Male:
Blaine B
115 lbs
Female:
Beth T
80 lbs
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Class:
All
Workout Name:
3.26.12
Description:
5 RFT
4 Muscle Snatches (75/45)
6 OH Squats (75/45)
8 Knees to Elbows
10 Burpess
Performed by 5 athletes
Podium
Male RX:
Blaine B
19:59
Female RX:
Lydia J
10:33
Male Scaled:
David D
11:48
Female Scaled:
Liz M
9:48
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Friday, March 23, 2012

Class:
All
Workout Name:
3.23.12
Description:
7 RFT
4 Deadlifts (135/95)
8 box jumps (24/20)
12 Body Rows
Performed by 2 athletes
Podium
Male RX:
Caleb B
6:42
Female RX:
Liz M
4:54
Male Scaled:
Female Scaled:
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Thursday, March 22, 2012

Class:
All
Workout Name:
3.22.12
Description:
AMRAP 12 minutes
5 True Pullups
10 Ball Slams
15 DB Push Jerk/Press
Performed by 1 athlete
Podium
Male RX:
Female RX:
Liz M
5+17reps
Male Scaled:
Female Scaled:
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Tuesday, March 20, 2012

Class:
All
Workout Name:
3.21.12
Description:
400 m run
then
21-15-9
box jumps
kb swings
good mornings
Performed by 3 athletes
Podium
Male RX:
Caleb B
7:01
Female RX:
Lydia J
7:23
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Back Squat reps
Description:
Back Squat
2x5 @ 70% 1 rm 5lbs
1x20 @ 45% 1rm 5lbs
Performed by 2 athletes
Podium
Male:
Brett D
175 lbs
Female:
Lydia J
105 lbs
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Monday, March 19, 2012

Class:
All
Workout Name:
3.19.12
Description:
As Many Rounds and Reps as Possible in 12 minutes
150 Wall balls (20/14)
90 Double Unders
30 Muscle Ups
Performed by 3 athletes
Podium
Male RX:
Blaine B
174 reps
Female RX:
Liz M
190 reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
3.20.19
Description:
7 RFT
5 Inverted burpees to HSPU
10 Pullups
10 Dips
5 HPC (95/65)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Brett D
30:45
Female Scaled:
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Friday, March 16, 2012

Class:
All
Workout Name:
3.16.12
Description:
For Time
20 Abmat situps
2 supermans
18 Abmat Situps
4 Supermans
16 Abmat situps
6 Supermans
14 Abmat Situps
8 Supermans
12 Abmat Situps
10 Supermans
10 Abmat Situps
12 Supermans
8 Abmat Situps
14 Supermans
6 Abmat Situps
16 Supermans
4 Abmat Situps
18 Supermans
2 Abmat situps
20 Supermans
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, March 14, 2012

Class:
All
Workout Name:
Tabata 'Who knows what'
Description:
WOD:
Tabata KB (55/35)
Tabata DU
Tabata SDHP (70/55 KB)

Total Number of reps is your score
Performed by 3 athletes
Podium
Male RX:
Blaine B
209 reps
Female RX:
Liz M
296 reps
Male Scaled:
Female Scaled:
Lydia J
213 reps
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Tuesday, March 13, 2012

Class:
All
Workout Name:
C-VAN
Description:
3 Rounds For Time
14 squats
12 TGU (35/25#)
34 burpee box jumps (24/20)
Performed by 1 athlete
Podium
Male RX:
Brett D
26:28
Female RX:
Male Scaled:
Female Scaled:
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Monday, March 12, 2012

Class:
All
Workout Name:
3.12.12
Description:
2x5 BS @ 70% 1RM
1x20 BS @ 40% 1RM
Then
3 Rounds for time
15 wallballs (20/16)
20 Plyo-push ups
25 Abmat situps
Performed by 4 athletes
Podium
Male RX:
Blaine B
9:36
Female RX:
Liz M
9:02
Male Scaled:
Female Scaled:
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Saturday, March 10, 2012

Class:
All
Workout Name:
3.10.12
Description:
AMRAP 5 Rounds, 3 minutes one, 1 minute off
In this WOD, you will complete as many as the reps as possible in 3 minutes. If you get through all 30 reps, you begin the order again until time is complete. Each round begins with the wall walks

3 Wall Walks
6 Deadlifts (155/115)
9 Prone Pullups
12 Burpess
Performed by 1 athlete
Podium
Male RX:
Blaine B
153 reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 09, 2012

Class:
All
Workout Name:
3.9.12
Description:
AMRAP 18 minutes
15 Box Jumps (24/20)
12 Push Press (115/75)
9 T2B
Performed by 4 athletes
Podium
Male RX:
Female RX:
Beth T
6+19reps
Male Scaled:
James S
4+10reps
Female Scaled:
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Thursday, March 08, 2012

Class:
All
Workout Name:
Deadlift 5x5
Description:
5x5 @ 70% of your 1rm
Performed by 1 athlete
Podium
Male:
Brett D
255 lbs
Female:
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Class:
All
Workout Name:
1 mile time trial
Description:
For time
1 mile run
Performed by 1 athlete
Podium
Male RX:
Brett D
9:05
Female RX:
Male Scaled:
Female Scaled:
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Monday, March 05, 2012

Class:
All
Warmup:
20 Jumping Jacks
20 Mountain Climbers
20 Situps
20 Supermans/GHD Back Extensions
20 SDHP (Barbell)
Workout Name:
3.6.12
Description:
For Time
10 HSPU
20 Pullups
30 KB Swings (55/35)
40 Pushups
50 DU
40 Pushups
30 KB Swings (55/35)
20 Pullups
10 OH Squats (95/65)
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Beth T
14:32
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Class:
All
Workout Name:
3.5.12
Description:
8 RFT
200m run
15 abmat situps
12 med ball cleans
Performed by 3 athletes
Podium
Male RX:
Blaine B
19:40
Female RX:
Liz M
14:20
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
S.I. #8
Description:
Swim: 20 x 50m on 1:00, 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:

Saturday, March 03, 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)
Comments:
Compare to January 5, 2012
Performed by 6 athletes
Podium
Male RX:
Blaine B
18:31
Female RX:
Beth T
13:42
Male Scaled:
James S
34:58
Female Scaled:
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Friday, March 02, 2012

Class:
All
Workout Name:
Crossfit Open 12.2
Description:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible
Performed by 3 athletes
Podium
Male RX:
Female RX:
Liz M
51 reps
Male Scaled:
Blaine B
57 reps
Female Scaled:
Show All Results

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