Wednesday, February 29, 2012

Class:
All
Workout Name:
Tyler
Description:
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Comments:
If you're not ready for the muscle-up, then do 25 pull-ups and 25 dips each round as a substitution for the 7 muscle-ups.
Performed by 7 athletes
Podium
Male RX:
Chris P
20:25
Female RX:
Male Scaled:
K V
21:46
Female Scaled:
Ashery P
15:31
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Class:
All
Warmup:
10 to 10 reps
(10, 9, 8, 7... 2,1 then back up to 10)

Push ups
Walking lunges
"V" ups
Workout Name:
CR8 Remote
Description:
Comments:
Courtesy of the TTW
Performed by 3 athletes
Podium
Male RX:
Ruel O
13:09
Female RX:
Esper S
18:26
Male Scaled:
Female Scaled:
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Tuesday, February 28, 2012

Class:
All
Workout Name:
CR8 WOD - 28 Feb 12
Description:
21-15-9 Rep rounds for time:
Situps
Squats
Pushups
Grasshoppers (right left = 1)
Performed by 11 athletes
Podium
Male RX:
Chris P
3:57
Female RX:
Ashery P
4:27
Male Scaled:
Female Scaled:
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Monday, February 27, 2012

Class:
All
Workout Name:
CrossFit.com 120216
Description:
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
Performed by 6 athletes
Podium
Male RX:
K V
15:46
Female RX:
Male Scaled:
Antero S
7:00
Female Scaled:
Esper S
8:05
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Class:
All
Warmup:
40 Walking Lunges
20 Push Ups
20 Walking Lunges
20 Sit Ups
40 Walking Lunges
20 Hand Stand Push Ups
20 Walking Lunges
20 4 count Flutter Kicks
Workout Name:
CR8 Remote WOD
Description:
Comments:
Scale for Hand Stand Push Ups is pike push ups

* Workout courtesy of TTW
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Ruel O
10:39
Female Scaled:
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Sunday, February 26, 2012

Class:
All
Workout Name:
CrossFit.com 120217
Description:
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings
40 Single Unders
Performed by 9 athletes
Podium
Male RX:
Michael S
13:16
Female RX:
Male Scaled:
Chris D
14:42
Female Scaled:
Esper S
13:06
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Class:
All
Workout Name:
CR8 Remote 26 Feb 12
Description:
20 Push-Ups
30 Sit-Ups
40 Squats
50 Push-Ups
60 Sit-Ups
70 Squats
Comments:
TTW WOD
Performed by 2 athletes
Podium
Male RX:
Ruel O
9:20
Female RX:
Denise G
10:39
Male Scaled:
Female Scaled:
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Friday, February 24, 2012

Class:
All
Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees
Performed by 11 athletes
Podium
Male RX:
Chris P
94 reps
Female RX:
2-way Tie
81 reps
Male Scaled:
Female Scaled:
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Wednesday, February 22, 2012

Class:
All
Workout Name:
Crossfit.com 080523
Description:
Five rounds for time of:
25 Kettlebell swings
25 GHD Sit-ups / Abmat Sit-ups
25 Back Extensions / Supermans
25 Knees to Elbows
Performed by 6 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Antero S
23:44
Female Scaled:
Denise G
21:27
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Class:
All
Workout Name:
CR8 Remote - 22 Feb 12
Description:
5 Rounds for time:

200 Meter Run
25 squats
200 Meter Run
25 push ups
200 Meter Run
25 sit ups
200 Meter Run
25 count Flutter Kicks
Comments:
200 meters = 0.124 miles
Performed by 3 athletes
Podium
Male RX:
Ruel O
30:26
Female RX:
Male Scaled:
Female Scaled:
Esper S
28:20
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Tuesday, February 21, 2012

Class:
All
Workout Name:
Afterburner
Description:
" Afterburner "
5 Rounds For Time:
12 Thrusters (65, 45)
200 Meter Run
Performed by 7 athletes
Podium
Male RX:
Michael S
7:55
Female RX:
Ashery P
11:09
Male Scaled:
Antero S
9:13
Female Scaled:
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Class:
All
Workout Name:
CR8 Remote
Description:
1 mile run for time
Performed by 3 athletes
Podium
Male RX:
Chris P
6:35
Female RX:
Esper S
10:26
Male Scaled:
Female Scaled:
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Monday, February 20, 2012

Class:
All
Workout Name:
CR8 - 20 Feb 12
Description:
4 Rounds for time:

400 Meter Run
30 Sit-ups
20 Pull ups
10 Box Jumps
Comments:
Scaling options for the pull ups are jumping pull ups, band assisted or TRX.
Performed by 8 athletes
Podium
Male RX:
Michael S
18:44
Female RX:
Male Scaled:
Antero S
14:07
Female Scaled:
Ashery P
19:40
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Class:
All
Workout Name:
CR8 Remote - 20 Feb 12
Description:
5 Rounds for Time:

25 Sprawls
15 Sit-ups
10 Pushups

Performed by 1 athlete
Podium
Male RX:
Ruel O
13:06
Female RX:
Male Scaled:
Female Scaled:
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Class:
Day4
Warmup:
Dynamic ROM
10 push ups
10 sit ups
10 overhead squats
Workout Name:
Elements
Description:
3 Rounds For Time

200m run
15 Lunges
10 jumping pull ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Katharine S
7:23
Male Scaled:
Female Scaled:
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Saturday, February 18, 2012

Class:
All
Warmup:
Dynamic ROM/Stretching
3 rounds
25 jumping jacks
10 push ups
10 sit ups
10 squats
Workout Name:
Team WOD - 18 Feb 12
Description:
15 min AMRAP (Clock runs continuously)

5 min:
3 American KB Swings
7 Air Squats

5 min:
3 Sumo Deadlift High Pull (SDLHP)
7 Hand-Release Push-Ups

5 min:
3 2-Handed Push Press
7 Med Ball Sit-Ups
Comments:
One athlete performs a round then the next athlete performs a round. Athletes alternate rounds until 5 min is done, then move to next movements until 15 min are complete. 1 round = all 10 reps by one athlete.
Score = Total number of completed rounds
Rx Kettlebell Weight: 35lb M, 25lb W
Performed by 2 athletes
Podium
Male RX:
Female RX:
Ashery P
50+0reps
Male Scaled:
Ruel O
28+0reps
Female Scaled:
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Friday, February 17, 2012

Class:
All
Workout Name:
CrossFit Total
Description:
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Comments:
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.
Performed by 11 athletes
Podium
Male:
Michael S
955 lbs
Female:
Denise G
425 lbs
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Class:
All
Workout Name:
Remote WOD - 17 Feb 12
Description:
3 rounds for time of: Sprint 50m
10 hippity hops
Sprint 50m
10 situps
Sprint 50m
10 squats

If you take any break during the sets of 10 during the WOD your penalty is 5 burpees per rest.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, February 15, 2012

Class:
All
Workout Name:
crossfit.com 120215
Description:
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Comments:
Double Unders can be scaled by doing 40 single unders

Main Site WOD
Performed by 8 athletes
Podium
Male RX:
Chris P
25:01
Female RX:
Male Scaled:
Antero S
11:43
Female Scaled:
Ashery P
21:09
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Tuesday, February 14, 2012

Class:
All
Workout Name:
Game Day WOD 3
Description:
3 Rounds for Max Reps of:
1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar
Score is total reps accumulated in three rounds
Comments:
WOD from CFNE
Performed by 5 athletes
Podium
Male RX:
Chris P
109 reps
Female RX:
Male Scaled:
K V
122 reps
Female Scaled:
Denise G
130 reps
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Class:
All
Workout Name:
Remote WOD - 14 Feb 12
Description:
3 Rounds for Max Reps of:
1 minute Overhead Squats
1 minute Burpees
1 minute Mountain Climbers
Score is total reps accumulated in three rounds
Comments:
Overhead squats can be done with a pvc pipe, bar or towel. The key is to keep proper form and ensure that you maintain active shoulders.
Performed by 3 athletes
Podium
Male RX:
Ruel O
244 reps
Female RX:
Esper S
310 reps
Male Scaled:
Female Scaled:
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Class:
Day3
Workout Name:
Elements
Description:
3 rounds:
Row 200m
10 Thrusters
Performed by 1 athlete
Podium
Male RX:
Female RX:
Katharine S
5:06
Male Scaled:
Female Scaled:
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Monday, February 13, 2012

Class:
All
Workout Name:
Grace
Description:
135 pound Clean and Jerk, 30 reps
Comments:
95 lbs is RX for women
Performed by 5 athletes
Podium
Male RX:
Chris P
4:42
Female RX:
Male Scaled:
Female Scaled:
Esper S
4:59
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Class:
All
Workout Name:
Remote WOD - 13 Feb 12
Description:
8 Rounds

30 Handstand Push Ups
20 Air Squats
Comments:
Scale Handstand Push Up with pike push ups
Performed by 1 athlete
Podium
Male RX:
Ruel O
30:16
Female RX:
Male Scaled:
Female Scaled:
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Class:
Day2
Workout Name:
Elements
Description:
10 to 1
Deadlift med ball / Bar
push press with PVC
Performed by 2 athletes
Podium
Male RX:
Antero S
5:25
Female RX:
Katharine S
4:53
Male Scaled:
Female Scaled:
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Sunday, February 12, 2012

Class:
day1
Workout Name:
elements
Description:
200m run
15-12-9
air squat
push ups
body row / trx
200m run
Performed by 1 athlete
Podium
Male RX:
Female RX:
Katharine S
7:07
Male Scaled:
Female Scaled:
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Saturday, February 11, 2012

Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Comments:
Substitute for double unders: Do double the amount of single under jump ropes. If you don't have jump ropes then you can do tuck jumps.
Performed by 6 athletes
Podium
Male RX:
Ruel O
8:08
Female RX:
Male Scaled:
Chris P
8:45
Female Scaled:
Ashery P
8:49
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Friday, February 10, 2012

Class:
All
Workout Name:
Wall Climb METCON
Description:
5 Rounds For Time of:
3 Wall Climbs
10 Toes To Bar
20 Box Jumps, 24inch Box
Performed by 5 athletes
Podium
Male RX:
Chris P
11:30
Female RX:
Ashery P
13:27
Male Scaled:
Female Scaled:
Mel V
15:46
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Class:
All
Workout Name:
Remote WOD - 10 FEB 12
Description:
4 Rounds

20 Push ups
25 Air squats
30 Second L-sit
Comments:
L- Sit Demo: http://www.youtube.com/watch?v=9ZUulEB7vRs
Performed by 2 athletes
Podium
Male RX:
Ruel O
15:42
Female RX:
Male Scaled:
Female Scaled:
Esper S
10:36
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Wednesday, February 08, 2012

Class:
All
Workout Name:
CrossFit.com 120207
Description:
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Performed by 6 athletes
Podium
Male RX:
Chris P
17:16
Female RX:
Denise G
27:00
Male Scaled:
Chris D
17:21
Female Scaled:
Ashery P
20:35
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Class:
All
Workout Name:
Remote WOD - 8 Feb 12
Description:
5 rounds
30 flutter kicks (4 count)
30 push ups
30 mountain climbers
Performed by 2 athletes
Podium
Male RX:
Ruel O
9:16
Female RX:
Esper S
19:36
Male Scaled:
Female Scaled:
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Tuesday, February 07, 2012

Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Performed by 4 athletes
Podium
Male RX:
Chris P
7:02
Female RX:
Male Scaled:
Female Scaled:
Mel V
8:25
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Class:
All
Workout Name:
Remote WOD - 1 min AMRAP
Description:
5 rounds:

1 Minute AMRAP Each Station

Burpees
Tuck jumps
Broad jumps
Jump squats
Comments:
* Do as many of each exercise for one minute each and post your total number of reps completed.. Example: 10 burpees, 10 tuck jumps, 10 Broad jumps, 10 jump squats = 40 reps.
Performed by 2 athletes
Podium
Male RX:
Ruel O
464 reps
Female RX:
Male Scaled:
Female Scaled:
Esper S
0 reps
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Monday, February 06, 2012

Class:
All
Workout Name:
Crossfit.com 120126
Description:
8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.
Comments:
Instead of 400 Meters we ended up doing a little bit more than prescribed distance.. hahaha
Performed by 8 athletes
Podium
Male RX:
Ruel O
26:34
Female RX:
Denise G
40:00
Male Scaled:
Female Scaled:
Show All Results

Saturday, February 04, 2012

Class:
All
Workout Name:
Rahoi
Description:
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Performed by 4 athletes
Podium
Male RX:
Chris P
7+10reps
Female RX:
Male Scaled:
Female Scaled:
Mel V
5+0reps
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Class:
Remote CR8 CrossFit Members
Workout Name:
Remote WOD - 777
Description:
7 Rounds for time:
7 Squats
7 Burpees
Performed by 1 athlete
Podium
Male RX:
Michael P
14:32
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, February 03, 2012

Class:
All
Workout Name:
3 Feb 12 Friday
Description:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Performed by 6 athletes
Podium
Male RX:
Michael P
15:08
Female RX:
Male Scaled:
Chris D
15:30
Female Scaled:
Ashery P
14:40
Show All Results

WOD Archive

August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012