Friday, March 29, 2013
Class:
All
Workout Name:
3.29.13
Description:
AMRAP 5 minutes
5 DB pushups
10 DB Lunges
2 minutes rest
AMRAP 5 minutes
Burpee Box Jumps
Add total reps completed between the 2
5 DB pushups
10 DB Lunges
2 minutes rest
AMRAP 5 minutes
Burpee Box Jumps
Add total reps completed between the 2
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Thursday, March 28, 2013
Class:
All
Workout Name:
CrossFit Games Open 13.4
Description:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Performed by 2 athletes
Podium
Male RX:
Female RX:
46 reps
Male Scaled:
Female Scaled:
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Tuesday, March 26, 2013
Class:
All
Workout Name:
3.26.13
Description:
4 RFT
10 HSPU
10 Snatch (985/65)
400m run
10 HSPU
10 Snatch (985/65)
400m run
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
15:24
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Monday, March 25, 2013
Class:
all
Workout Name:
5x5 Deadlift
Description:
5x5 DL @ 70% 1RM
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Dirty Thirty
Description:
30 Box Jumps
30 Jumping pull ups
30 Kettlebell swings
30 Walking lunges
30 Knees to elbows
30 Push Press
30 Supermans
30 Wall ball
30 Burpees
30 Double Unders
30 Jumping pull ups
30 Kettlebell swings
30 Walking lunges
30 Knees to elbows
30 Push Press
30 Supermans
30 Wall ball
30 Burpees
30 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, March 21, 2013
Class:
all
Workout Name:
CrossFit Games Open 13.3
Description:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Performed by 3 athletes
Podium
Male RX:
240 reps
Female RX:
240 reps
Male Scaled:
Female Scaled:
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Wednesday, March 20, 2013
Class:
all
Workout Name:
3.20.2013
Description:
21-15-9
HSPU
HPC (95/65)
KB swings (55/35)
1 rope climb at the end of each round
HSPU
HPC (95/65)
KB swings (55/35)
1 rope climb at the end of each round
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
10:50
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Monday, March 18, 2013
Class:
All
Workout Name:
3.18.13
Description:
7 RFT
10 WB
10 pullups
10 Body Rows
10 WB
10 pullups
10 Body Rows
Performed by 1 athlete
Podium
Male RX:
13:19
Female RX:
Male Scaled:
Female Scaled:
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Thursday, March 14, 2013
Class:
All
Workout Name:
'Pie' day
Description:
AMRAP 10 minutes
5 Push Press
10 Deadlifts
15 Box jumps
or
5 pullups
10 pushups
15 squats
5 Push Press
10 Deadlifts
15 Box jumps
or
5 pullups
10 pushups
15 squats
Performed by 3 athletes
Podium
Male RX:
186 reps
Female RX:
234 reps
Male Scaled:
Female Scaled:
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Wednesday, March 13, 2013
Class:
All
Workout Name:
3.13.13
Description:
4x100m
1x750
4x100
then
Vert Test for height
1x750
4x100
then
Vert Test for height
Performed by 1 athlete
Podium
Male RX:
Female RX:
17 in
Male Scaled:
Female Scaled:
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Tuesday, March 12, 2013
Class:
All
Workout Name:
3.12.13
Description:
7 Rounds For Time
10 Push Press (115/85#)
10 Box Jumps (24/20")
10 Push Press (115/85#)
10 Box Jumps (24/20")
Performed by 1 athlete
Podium
Male RX:
Female RX:
13:43
Male Scaled:
Female Scaled:
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Monday, March 11, 2013
Class:
All
Workout Name:
3/11/13
Description:
3 Rounds For Time
10 HSPU
20 Toes to bar
10 OH Squat (95/65)
10 HSPU
20 Toes to bar
10 OH Squat (95/65)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
16:49
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Friday, March 08, 2013
Class:
All
Workout Name:
3.8.13
Description:
For Time
21-15-9
KB Swings
Abmat Situps
Pullups
21-15-9
KB Swings
Abmat Situps
Pullups
Performed by 1 athlete
Podium
Male RX:
Female RX:
11:06
Male Scaled:
Female Scaled:
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Thursday, March 07, 2013
Class:
All
Workout Name:
CrossFit Games Open 13.1
Description:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Performed by 2 athletes
Podium
Male RX:
Female RX:
119 reps
Male Scaled:
Female Scaled:
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Tuesday, March 05, 2013
Class:
All
Workout Name:
TGU
Description:
For time
50 Turkish Get-ups
(Post time to score box and weight used to notes)
50 Turkish Get-ups
(Post time to score box and weight used to notes)
Performed by 1 athlete
Podium
Male RX:
15:27
Female RX:
Male Scaled:
Female Scaled:
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Monday, March 04, 2013
Class:
All
Workout Name:
3.4.13
Description:
For Time
10 burpees
20 HPC (135/95)
30 Pullups
40 KB Swings (55/35)
50 OH Walking Lunges (45/25)
60 Box Jumps
(20 minute time cap)
10 burpees
20 HPC (135/95)
30 Pullups
40 KB Swings (55/35)
50 OH Walking Lunges (45/25)
60 Box Jumps
(20 minute time cap)
Performed by 2 athletes
Podium
Male RX:
Female RX:
16:01
Male Scaled:
Female Scaled:
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Friday, March 01, 2013
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 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
21:04
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