Monday, July 30, 2012
Class:
All
Workout Name:
7.30.12
Description:
For Time
40 Burpees
10 Abmat situps
30 burpees
20 abmat situps
20 burpees
30 abmat situps
10 burpees
40 abmat situps
40 Burpees
10 Abmat situps
30 burpees
20 abmat situps
20 burpees
30 abmat situps
10 burpees
40 abmat situps
Performed by 5 athletes
Podium
Male RX:
12:48
Female RX:
12:41
Male Scaled:
Female Scaled:
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Saturday, July 28, 2012
Class:
All
Workout Name:
7.28.12
Description:
3 Rounds For Time
80 yard hill sprint
7 Sandbag to shoulder (60/40)
28 walking lunges
28 pushups
28 DU
28 abmat situps
28 wall balls (20/16)
80 yard hill sprint
7 Sandbag to shoulder (60/40)
28 walking lunges
28 pushups
28 DU
28 abmat situps
28 wall balls (20/16)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 26, 2012
Class:
All
Workout Name:
Bench Press
Description:
2,2,2,2,2,2,2,2,2,2
Class:
All
Workout Name:
7.27.12
Description:
5 Rounds for time
400 m run
9 Power Cleans (135/95)
15 Box Jumps (24/20)
400 m run
9 Power Cleans (135/95)
15 Box Jumps (24/20)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
18:19
Female Scaled:
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Tuesday, July 24, 2012
Class:
All
Workout Name:
7.25.12 - Push Press
Description:
Push Press 3x3 at 85% 1RM
Class:
All
Workout Name:
7.25.12
Description:
For Time
30 GHD Sit-ups
30 deadlifts (225/185)
30 Double Unders
30 OH Squats (95/65)
30 KB Swings (55/35)
30 GHD Sit-ups
30 deadlifts (225/185)
30 Double Unders
30 OH Squats (95/65)
30 KB Swings (55/35)
Performed by 4 athletes
Podium
Male RX:
Female RX:
16:00
Male Scaled:
18:01
Female Scaled:
12:26
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Monday, July 23, 2012
Class:
All
Workout Name:
7.23.12
Description:
5 RFT
5 Snatches (135/95)
10 Chest to Bar pullups
10 Ring Dips
5 Snatches (135/95)
10 Chest to Bar pullups
10 Ring Dips
Performed by 4 athletes
Podium
Male RX:
12:07
Female RX:
Male Scaled:
12:18
Female Scaled:
12:46
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Class:
All
Workout Name:
7.24.12
Description:
For Time
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
Performed by 2 athletes
Podium
Male RX:
Female RX:
26:20
Male Scaled:
22:07
Female Scaled:
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Saturday, July 21, 2012
Class:
All
Workout Name:
7.21.12
Description:
For Time
50 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)
then
50 Mountain Climbers
50 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)
then
50 Mountain Climbers
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
22:30
Female Scaled:
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Friday, July 20, 2012
Class:
All
Workout Name:
7.20.12
Description:
3 Rounds For Time
50 KB Swings (35/25)
12 Deadlifts (Body Weight)
21 Box Jumps (20"/16")
50 KB Swings (35/25)
12 Deadlifts (Body Weight)
21 Box Jumps (20"/16")
Performed by 4 athletes
Podium
Male RX:
10:03
Female RX:
11:56
Male Scaled:
Female Scaled:
16:26
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Wednesday, July 18, 2012
Class:
All
Workout Name:
CrossFit Baseline
Description:
For time:
500m row
40 squats
30 situps
20 pushups
10 pullups
500m row
40 squats
30 situps
20 pushups
10 pullups
Performed by 3 athletes
Podium
Male RX:
Female RX:
5:25
Male Scaled:
5:33
Female Scaled:
8:46
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Class:
All
Workout Name:
Overhead Squat
Description:
3,3,3,3,3
Sunday, July 15, 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 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 12, 2012
Class:
All
Workout Name:
7.12.12
Description:
AMRAP 20 minutes
30 SDHP (65/35)
20 OH walking lunges with plate (45/25)
15 Lateral Jumps over plate
10 Ground to Overhead with plate
5 30' sprints with plate (forward then backward)
30 SDHP (65/35)
20 OH walking lunges with plate (45/25)
15 Lateral Jumps over plate
10 Ground to Overhead with plate
5 30' sprints with plate (forward then backward)
Performed by 1 athlete
Podium
Male RX:
Female RX:
3+39reps
Male Scaled:
Female Scaled:
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Tuesday, July 10, 2012
Class:
All
Workout Name:
'Poe'
Description:
AMRAP 12 minutes
7 Thrusters (95/65)
10 Box Jumps (24/20)
7 Thrusters (95/65)
10 Box Jumps (24/20)
Performed by 1 athlete
Podium
Male RX:
Female RX:
9+5reps
Male Scaled:
Female Scaled:
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Monday, July 09, 2012
Class:
All
Workout Name:
7.9.12
Description:
3 RFT
400 m run
10 Deadlifts (205/155)
15 HSPU
400 m run
10 Deadlifts (205/155)
15 HSPU
Performed by 1 athlete
Podium
Male RX:
Female RX:
10:44
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
Group Warm/Junkyard Dog/
Workout Name:
Front Squat
Description:
1,1,1,1,1,1,1
Saturday, July 07, 2012
Class:
All
Workout Name:
7.7.12
Description:
For Time
100 Pullups
200 Pushups
300 Squats
400 sit-ups
Break into any number of sets or rep schemes as needed
100 Pullups
200 Pushups
300 Squats
400 sit-ups
Break into any number of sets or rep schemes as needed
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
60:10
Female Scaled:
60:07
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Thursday, July 05, 2012
Class:
All
Workout Name:
7.5.12
Description:
5 RFT
400m run
10 Push Press (95/65)
15 Ball Slams (20/16)
20 Situps
400m run
10 Push Press (95/65)
15 Ball Slams (20/16)
20 Situps
Performed by 2 athletes
Podium
Male RX:
20:03
Female RX:
18:27
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
7.6.12
Description:
7 Rounds for total REPS
1 minute - Wallballs (20/16)
.30 REST
1 minute - Box jumps (24/20)
1 minute REST
1 minute - Wallballs (20/16)
.30 REST
1 minute - Box jumps (24/20)
1 minute REST
Performed by 3 athletes
Podium
Male RX:
261 reps
Female RX:
402 reps
Male Scaled:
Female Scaled:
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Tuesday, July 03, 2012
Class:
All
Workout Name:
Squat Clean
Description:
1,1,1,1,1
Sunday, July 01, 2012
Class:
All
Workout Name:
7.2.12
Description:
For Time
50 DU
10 HSPU
20 Pullups
10 Dips
20 OH Walking Lunges (45/25)
10 Dips
20 OH Walking Lunges
10 HSPU
20 Body Rows
10 Wallballs (20/16)
20 Body Rows
10 Wallballs (20/16)
20 Pullups
10 HSPU
50 DU
50 DU
10 HSPU
20 Pullups
10 Dips
20 OH Walking Lunges (45/25)
10 Dips
20 OH Walking Lunges
10 HSPU
20 Body Rows
10 Wallballs (20/16)
20 Body Rows
10 Wallballs (20/16)
20 Pullups
10 HSPU
50 DU
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
14:20
Female Scaled:
15:15
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