Tuesday, January 31, 2012

Class:
CrossFit Endurance
Workout Name:
30sec Hill Sprints/2min Rest
Description:
10 x 30 seconds max effort, rest 2:00 between each rep
Comments:
Post total distance covered.
Performed by 1 athlete
Podium
Male RX:
Myles H
1,500 m
Female RX:
Male Scaled:
Female Scaled:
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Monday, January 30, 2012

Class:
Regular Class
Workout Name:
CrossFit.com 111116
Description:
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Comments:
Post total time (Minus rest).
Performed by 6 athletes
Podium
Male RX:
Dion S
3:50
Female RX:
Male Scaled:
Female Scaled:
Raewyn V
9:05
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Class:
Foundation's Class
Workout Name:
Sit-up Cindy
Description:
7min AMRAP of:
5 Push-ups
10 Sit-ups
15 Squats
Comments:
Post rounds and reps.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 27, 2012

Class:
Regular Class
Workout Name:
Filthy Fifty (Tabata - 4rnds)
Description:
Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings, 16kg
Walking Lunge
Knees to elbows
Push press, 20kg
Back extensions
Wall ball shots, 20 pound ball
Burpees
Double unders
Comments:
Post total reps and any scaling.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Matt R
397 reps
Female Scaled:
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Wednesday, January 25, 2012

Class:
Regular Class
Workout Name:
CrossFit.com 111115
Description:
Thruster 1-1-1-1-1-1-1 reps
Performed by 1 athlete
Podium
Male:
Myles H
75 kgs
Female:
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Class:
Regular Class
Workout Name:
Run, Push, Bear Complex
Description:
For Time:
200 m Run
10 Push-up (hand release)s
3 Bear Complexes @ 60 kg
400 m Run
10 Push-up (hand release)s
2 Bear Complexes @ 60 kg
600 m Run
10 Push-up (hand release)s
1 Bear Complex @ 60 kg
400 m Run
10 Push-up (hand release)s
2 Bear Complexes @ 60 kg
200 m Run
10 Push-up (hand release)s
3 Bear Complexes @ 60 kg
Comments:
Post total time.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Myles H
12:55
Female Scaled:
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Wednesday, January 18, 2012

Class:
Regular Class
Workout Name:
Grace
Description:
60kg Clean and Jerk, 30 reps
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Myles H
3:42
Female Scaled:
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Friday, January 06, 2012

Class:
Regular Class
Workout Name:
Wood
Description:
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
42.5kg Sumo-deadlift high-pull, 10 reps
42.5kg Thruster, 10 reps
Rest 1 minute
Comments:
Post total time and any scaling.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 04, 2012

Class:
Regular Class
Workout Name:
CrossFit Total
Description:
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Performed by 0 athletes
Podium
Male:
Female:

WOD Archive

March 2012
February 2012
January 2012
December 2011