Vertical CrossFit on TrackMyPR

23:45

Female RX:

Male Scaled:

Female Scaled:

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Thursday, June 28, 2012

Class:

All

Workout Name:

6.28.12

Description:

12 rounds each for time
10 Games style pushups
60 yard sprint

Performed by 3 athletes

Podium

Male RX:

0:21

Female RX:

0:19

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

6.29.12

Description:

3 Rounds For Time
40 Doubles Unders
20 Chest to Bar Pullups
10 Dumbbell Hang Cleans (45/25)

Performed by 2 athletes

Podium

Male RX:

12:48

Female RX:

Male Scaled:

14:39

Female Scaled:

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Wednesday, June 27, 2012

Class:

All

Workout Name:

6.27.12

Description:

For Time
50-35-20-5
Box Jumps (24/20")
Anchored Sit-ups

Performed by 5 athletes

Podium

Male RX:

8:18

Female RX:

9:00

Male Scaled:

Female Scaled:

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Tuesday, June 26, 2012

Class:

All

Workout Name:

6.26.12

Description:

For Time
21-15-9
Deadlift (225/155)
Thrusters (95/65)

Performed by 2 athletes

Podium

Male RX:

Female RX:

Male Scaled:

10:00

Female Scaled:

7:34

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Sunday, June 24, 2012

Class:

All

Workout Name:

6.23.12

Description:

4 RFT
250 Row
20 KB Swings (55/35)
12 Sandbag Lunges (60/40#)
2/1 Ropes Climbs

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

26:49

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Class:

All

Workout Name:

6.25.12

Description:

Complete as much of the following as you can in 30 minutes
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Each Run counts as 10 reps. So if you finish the entire WOD under 30 you completed a total of 435 reps

Performed by 2 athletes

Podium

Male RX:

Female RX:

422 reps

Male Scaled:

Female Scaled:

420 reps

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Friday, June 22, 2012

Class:

All

Workout Name:

40 Yard Dash

Description:

1,1,1,1,1,1,1,1,1,1

Performed by 2 athletes

Podium

Male RX:

0:05

Female RX:

0:06

Male Scaled:

Female Scaled:

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Thursday, June 21, 2012

Class:

All

Workout Name:

6.21.12

Description:

For Time
21-15-9
Shoulder to Overhead Anyway (135/95)
4 count flutter kicks

Performed by 5 athletes

Podium

Male RX:

Female RX:

Male Scaled:

7:03

Female Scaled:

5:57

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Wednesday, June 20, 2012

Class:

All

Workout Name:

6/20/12

Description:

For Time:
50 KB Swings (55/35)
2 Handstand Pushups
40 KB Swings
4 HSPU
30 KB Swings
6 HSPU
20 KB Swings
8 HSPU
10 KB Swings
10 HSPU

Performed by 4 athletes

Podium

Male RX:

Female RX:

9:30

Male Scaled:

15:03

Female Scaled:

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Tuesday, June 19, 2012

Class:

All

Workout Name:

CrossFit Total

Description:

Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM

3 attempts at each lift to establish a 1RM. Your score is the TOTAL of all lifts added together.

Cooldown:

Durability:
Max rep Pushups in 2 minutes
Max rep situps in 2 minutes

Performed by 4 athletes

Podium

Male:

475 lbs

Female:

450 lbs

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Sunday, June 17, 2012

Class:

All

Workout Name:

Hope

Description:

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep

Performed by 3 athletes

Podium

Male RX:

167 reps

Female RX:

Male Scaled:

Female Scaled:

219 reps

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Class:

All

Workout Name:

6.18.12

Description:

As many rounds as possible in 12 minutes of:
20 DU
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
9 Sumo Deadlift High Pulls (75/45)

Performed by 3 athletes

Podium

Male RX:

Female RX:

7+32reps

Male Scaled:

Female Scaled:

7+12reps

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Friday, June 15, 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

Performed by 2 athletes

Podium

Male RX:

Female RX:

Male Scaled:

11:46

Female Scaled:

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Class:

All

Workout Name:

Barbell TGU

Description:

1,1,1,1,1

Performed by 1 athlete

Podium

Male:

45 lbs

Female:

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Thursday, June 14, 2012

Class:

All

Workout Name:

Snatch Deadlift

Description:

3x5 @ 70%

Performed by 2 athletes

Podium

Male:

215 lbs

Female:

155 lbs

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Class:

All

Workout Name:

6.14.12

Description:

AMRAP 8 minutes
8 box jumps (24/20)
10 DB Push Press (45/35)

Performed by 3 athletes

Podium

Male RX:

7+8reps

Female RX:

Male Scaled:

Female Scaled:

6+10reps

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Wednesday, June 13, 2012

Class:

All

Workout Name:

6.13.12

Description:

5 RFT
50 Double Unders
200 Ft. Farmers Carry (70/55)
10 K2E
10 Burpees

Performed by 3 athletes

Podium

Male RX:

21:32

Female RX:

18:04

Male Scaled:

26:34

Female Scaled:

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Tuesday, June 12, 2012

Class:

All

Workout Name:

Split Jerk

Description:

1,1,1,1,1

Performed by 2 athletes

Podium

Male:

205 lbs

Female:

125 lbs

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Class:

All

Workout Name:

6.12.12

Description:

4 RFT
200m Hill sprints

Performed by 1 athlete

Podium

Male RX:

Female RX:

0:35

Male Scaled:

Female Scaled:

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Monday, June 11, 2012

Class:

All

Workout Name:

Back Squat

Description:

5x5 @ 75%

Performed by 2 athletes

Podium

Male:

225 lbs

Female:

115 lbs

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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 lowest reps from each movement

Performed by 2 athletes

Podium

Male RX:

33 reps

Female RX:

36 reps

Male Scaled:

Female Scaled:

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Saturday, June 09, 2012

Class:

All

Workout Name:

6.9.12

Description:

'300'
25 Pullups
50 Deadlifts (135/95)
50 Pushups
50 Box Jumps (24/20)
50 Floor Wipers (95/65)
50 Single Arm KB Clean

Performed by 4 athletes

Podium

Male RX:

27:41

Female RX:

Male Scaled:

24:13

Female Scaled:

17:50

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Friday, June 08, 2012

Class:

All

Workout Name:

6.8.12

Description:

For Time
21-15-9
DB Cleans (45/35)
Abmat situps
True Pushups

Performed by 4 athletes

Podium

Male RX:

6:45

Female RX:

7:04

Male Scaled:

Female Scaled:

7:16

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Class:

All

Workout Name:

Snatch

Description:

1,1,1,1,1

Performed by 2 athletes

Podium

Male:

145 lbs

Female:

65 lbs

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Thursday, June 07, 2012

Class:

All

Workout Name:

6.7.12

Description:

Burpees
Every minute perform 1 burpee for that minute. So minute 1- 1 burpee, minute 2, 2 burpees, and so on until you are no longer able to complete the amount required within the minute

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, June 06, 2012

Class:

All

Workout Name:

6.6.12

Description:

AMRAP 12 minutes
1 lap (200m)
8 Deadlifts (205/155)
10 Pulllups
12 dips

Performed by 3 athletes

Podium

Male RX:

3+9reps

Female RX:

Male Scaled:

2-way Tie

3+0reps

Female Scaled:

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Tuesday, June 05, 2012

Class:

All

Workout Name:

6.4.12

Description:

For Time
100 Double Unders
80 KB Swings (55/35)
60 Box Jumps (24/20)
40 Wallballs (20/16)
20 Burpees
10 HSPU

Performed by 4 athletes

Podium

Male RX:

Female RX:

13:48

Male Scaled:

17:42

Female Scaled:

16:51

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Monday, June 04, 2012

Class:

All

Workout Name:

6.4.12

Description:

3 RFT
400m run
10 OH Squats (95/65)
10 Dips

Performed by 3 athletes

Podium

Male RX:

10:00

Female RX:

Male Scaled:

10:22

Female Scaled:

8:51

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