Vertical CrossFit on TrackMyPR

23:48

Female RX:

16:34

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

Sprint Interval #10

Description:

10x100m
Keep splits within 2-3 seconds

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Sunday, April 29, 2012

Class:

All

Workout Name:

Tabata Something Else

Description:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Performed by 4 athletes

Podium

Male RX:

230 reps

Female RX:

361 reps

Male Scaled:

Female Scaled:

344 reps

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Thursday, April 26, 2012

Class:

All

Workout Name:

4.26.12

Description:

3 Rounds each for max reps
1 minute of Double Unders
1 minute of Ab mat sit-ups (unanchored/ military style)
1 minute of KB Swings (55/35)
1 minute rest

You choose order of exercises.

Performed by 3 athletes

Podium

Male RX:

255 reps

Female RX:

290 reps

Male Scaled:

254 reps

Female Scaled:

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Class:

All

Workout Name:

4.27.12

Description:

AMRAP 10 minutes
10 ring dips
10 Snatches (any way)

Comments:

Any way means your choice...Full Squat, hang or Muscle Snatch.
You choose weight as well. Go as heavy as possible!

Performed by 3 athletes

Podium

Male RX:

3+9reps

Female RX:

Male Scaled:

Female Scaled:

3+16reps

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Wednesday, April 25, 2012

Class:

All

Workout Name:

Murph

Description:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Performed by 5 athletes

Podium

Male RX:

1:01:56

Female RX:

59:40

Male Scaled:

56:38

Female Scaled:

49:57

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Monday, April 23, 2012

Class:

All

Workout Name:

Deadlift

Description:

3x5 at 70%

Performed by 4 athletes

Podium

Male:

220 lbs

Female:

180 lbs

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Class:

All

Workout Name:

Grace

Description:

135 pound Clean and Jerk, 30 reps

Performed by 4 athletes

Podium

Male RX:

7:40

Female RX:

12:48

Male Scaled:

4:37

Female Scaled:

9:47

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Class:

All

Workout Name:

'Lydia'

Description:

4 RFT
18 DU
2 Turkish Get-ups (55/35)
8 Reverse Burpees w/ HSPU

Performed by 2 athletes

Podium

Male RX:

14:51

Female RX:

Lydia J

18:35

Male Scaled:

Female Scaled:

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Friday, April 20, 2012

Class:

All

Workout Name:

4/20/21

Description:

10 RFT
20 DU
10 Push Press (65/45)
10 Squats

Performed by 2 athletes

Podium

Male RX:

Female RX:

16:12

Male Scaled:

11:07

Female Scaled:

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Class:

All

Workout Name:

4/21/12

Description:

For time
5k run

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, April 19, 2012

Class:

All

Workout Name:

4/19/12

Description:

AMRAP 12 minutes
10 KB swings (70/55)
10 Ball Slams (20/16)
100 Ft. OH Barbell Carry (135/95)

Performed by 1 athlete

Podium

Male RX:

5+20reps

Female RX:

Male Scaled:

Female Scaled:

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Tuesday, April 17, 2012

Class:

All

Workout Name:

4.17.12

Description:

5 Rounds each for time
250 sprint
rest 2 minutes
(These should all be MAX effort)

Cooldown:

50 Hollow Rocks or accumulate 1 min of Hollow Rock Hold

Performed by 4 athletes

Podium

Male RX:

3:50

Female RX:

0:45

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

Back Squat

Description:

Back Squat
1-1-1-1-1

Performed by 3 athletes

Podium

Male:

270 lbs

Female:

175 lbs

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Class:

All

Workout Name:

4/18/12

Description:

For time
10,9,8,7,6,5,4,3,2,1 reps per rounds
Knees to Elbows
True Push ups

Performed by 3 athletes

Podium

Male RX:

5:37

Female RX:

10:51

Male Scaled:

Female Scaled:

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Sunday, April 15, 2012

Class:

All

Workout Name:

Kelly

Description:

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Performed by 2 athletes

Podium

Male RX:

35:12

Female RX:

28:27

Male Scaled:

Female Scaled:

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Saturday, April 14, 2012

Class:

All

Workout Name:

4.14.12

Description:

For Time
Buy in- 50 DU
then 8 rnds
6 Power Cleans (95/65)
8 Front Squats (95/65)
10 KB Swings (55/35)
the Cash out- 50 Body Rows

Performed by 2 athletes

Podium

Male RX:

Female RX:

24:08

Male Scaled:

21:50

Female Scaled:

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Friday, April 13, 2012

Class:

All

Workout Name:

4.13.12

Description:

For Time
50,40,30,20,10
Push Press (65/35)
DU

Performed by 1 athlete

Podium

Male RX:

Female RX:

Lydia J

13:25

Male Scaled:

Female Scaled:

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Wednesday, April 11, 2012

Class:

All

Workout Name:

4.11.12

Description:

For Time
800m run
50 barbell Good Mornings (75/45)
400m run
50 Mountain Climbers
800m run

Performed by 4 athletes

Podium

Male RX:

13:33

Female RX:

12:15

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

4.12.12

Description:

For Time
21-15-9
Deadlift (205/155)
Burpee Box Jumps (24/20)

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

8:18

Female Scaled:

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Class:

All

Workout Name:

4.12 Squats

Description:

2x5 @ 70% 20#
1x20 @ 60%

Performed by 0 athletes

Podium

Male:

Female:

Monday, April 09, 2012

Class:

All

Workout Name:

4.9.12

Description:

For Time
21-15-9
Wallballs (20/16)
Pullups

Performed by 2 athletes

Podium

Male RX:

6:07

Female RX:

Male Scaled:

Female Scaled:

5:48

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Class:

All

Workout Name:

Back Squat Increase

Description:

2x5 @ 70% 15
1x20 @ 55%

Performed by 3 athletes

Podium

Male:

165 lbs

Female:

135 lbs

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Class:

All

Workout Name:

The Seven

Description:

Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2/1.5 pood
7 Pull-ups

Performed by 2 athletes

Podium

Male RX:

Female RX:

Male Scaled:

53:29

Female Scaled:

43:58

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Wednesday, April 04, 2012

Class:

All

Workout Name:

4.5.12

Description:

AMRAP 15 min
30 DU
10 Pullups
10 KB Swings (55/35)

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

5+40reps

Female Scaled:

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Tuesday, April 03, 2012

Class:

All

Workout Name:

4.4.12

Description:

As far into the sequence as possible in 11 minutes
1 deadlift (255/205)
1 pushup
1 Box Jump (24/20)
2 deadlift
2 pushups
2 box jump
3 deadlift/pushup/box
etc...

Performed by 2 athletes

Podium

Male RX:

Female RX:

65 reps

Male Scaled:

108 reps

Female Scaled:

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Monday, April 02, 2012

Class:

All

Workout Name:

4.3.13

Description:

5 Rounds for time
10 SDHP (45/35)
12 Supermans
14 Barbell OH Lunge (45/35)
16 Ab mat situps
18 Push Press (45/35)
20 Mountain Climbers

Performed by 2 athletes

Podium

Male RX:

Female RX:

13:39

Male Scaled:

Female Scaled:

14:52

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Sunday, April 01, 2012

Class:

All

Workout Name:

4/2/12

Description:

Back Squat
2x5 @ 70% 15
1x20 @ 45% 15

Performed by 4 athletes

Podium

Male:

175 lbs

Female:

135 lbs

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Class:

All

Workout Name:

CrossFit Games Open 11.4

Description:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Performed by 3 athletes

Podium

Male RX:

Female RX:

Male Scaled:

3+7reps

Female Scaled:

4+10reps

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