Monday, April 30, 2012
Class:
All
Workout Name:
CrossFit.com 120415
Description:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Comments:
Substitute GHD with abmat situps as needed.
Performed by 3 athletes
Podium
Male RX:
11:43
Female RX:
Male Scaled:
Female Scaled:
9:54
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Enter Your Results
Class:
All
Workout Name:
None
Description:
For Time
400 meter run
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
400 meter run
400 meter run
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
400 meter run
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
3:15
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Thursday, April 26, 2012
Class:
All
Workout Name:
J.J.
Description:
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Performed by 6 athletes
Podium
Male RX:
Female RX:
Male Scaled:
13:04
Female Scaled:
14:31
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Class:
All
Workout Name:
Remote
Description:
21-15-9 Rep Rounds for Time
Grasshoppers (Left Right = 1 Rep)
Walking Lunges (each leg)
Hand Release Push-ups
Performed by 1 athlete
Podium
Male RX:
4:46
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, April 25, 2012
Class:
All
Workout Name:
Isabel
Description:
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Performed by 3 athletes
Podium
Male RX:
2:42
Female RX:
Male Scaled:
3:34
Female Scaled:
3:51
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Monday, April 23, 2012
Class:
All
Workout Name:
CrossFit.com 120419
Description:
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
Comments:
Women RX Weight is 65#
Performed by 6 athletes
Podium
Male RX:
10:15
Female RX:
Male Scaled:
13:49
Female Scaled:
11:31
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Saturday, April 21, 2012
Class:
All
Workout Name:
5K Run
Description:
Run 5K
Performed by 3 athletes
Podium
Male RX:
28:33
Female RX:
32:51
Male Scaled:
Female Scaled:
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Friday, April 20, 2012
Class:
All
Workout Name:
Remote
Description:
10 rounds
15 sit ups
5 supermans
20 flutter kicks (4 count)
15 sit ups
5 supermans
20 flutter kicks (4 count)
Comments:
Courtesy TTW
Performed by 5 athletes
Podium
Male RX:
13:54
Female RX:
21:33
Male Scaled:
Female Scaled:
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Wednesday, April 18, 2012
Class:
All
Workout Name:
Airdyne and sandbag
Description:
2 Team Partner WOD
10 Minute AMRAP:
100 Meter Sandbag Run (80#/40#)
.50 mile Airdyne
10 Minute AMRAP:
100 Meter Sandbag Run (80#/40#)
.50 mile Airdyne
Comments:
One athlete will run with a sandbag in a front rack carrying position for 100 meters while the other athlete completes half a mile on the airdyne or until partner returns from sandbag run. Then switch and when each athlete completes both exercises = 1 successful round.
Performed by 1 athlete
Podium
Male RX:
Female RX:
2+0reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Deadlift
Description:
Deadlift
5 - 3 - 1
5 - 3 - 1
Class:
All
Workout Name:
Remote
Description:
7 Rounds For Time
20m Overhead Walking Lunge (25lbs)
20 Hollow Rocks
20m Overhead Walking Lunge (25lbs)
20 Hollow Rocks
Comments:
Overhead walking lunges with a 25# plate or anything that you feel might be around 25# .
Performed by 1 athlete
Podium
Male RX:
13:21
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, April 17, 2012
Class:
All
Workout Name:
Esper - BDAY WOD
Description:
For Time:
400 meter run (Buy in)
36-15-9-15-36 rep rounds of:
American Swings
Hand-Release Push Ups
Sit Ups
400 meter run (Buy out)
400 meter run (Buy in)
36-15-9-15-36 rep rounds of:
American Swings
Hand-Release Push Ups
Sit Ups
400 meter run (Buy out)
Comments:
Start WOD by doing a 400 meter run then start with the first round. So the first round is 36 reps of American KB Swings, Hand release PUs, and sit ups. Then you do 15 res, 9 reps, 15 reps and then 36 reps. After the last round you finish the WOD off with a 400 meter run.
Performed by 6 athletes
Podium
Male RX:
18:27
Female RX:
18:41
Male Scaled:
Female Scaled:
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Monday, April 16, 2012
Class:
All
Workout Name:
CrossFit.com 120416
Description:
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
Performed by 8 athletes
Podium
Male RX:
18:38
Female RX:
Male Scaled:
21:06
Female Scaled:
11:13
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Saturday, April 14, 2012
Class:
All
Workout Name:
Invisible Fran
Description:
3 rounds, 21-15-9x
Squats
Push-ups
Squats
Push-ups
Comments:
This is a 3 round WOD.. 1st round is 21 Squats and 21 Push-Ups. 2nd Round is 15 Squats and 15 Push-Ups. 3rd round is 9 Squats and 9 Push Ups.
Performed by 4 athletes
Podium
Male RX:
1:37
Female RX:
1:52
Male Scaled:
Female Scaled:
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Friday, April 13, 2012
Class:
All
Workout Name:
CR8
Description:
18 Minute AMRAP
15 Box Jumps (24"/20")
12 Shoulder to overhead (115/75)
9 Knees to elbow
15 Box Jumps (24"/20")
12 Shoulder to overhead (115/75)
9 Knees to elbow
Comments:
Shoulder to overhead - you can press, push press or push jerk the weight up
Performed by 6 athletes
Podium
Male RX:
6+22reps
Female RX:
Male Scaled:
5+0reps
Female Scaled:
4+36reps
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Class:
All
Workout Name:
CR8 AMRAP
Description:
Perform 100 V-ups
Perform 5 Handstand Push-ups or pike push-ups (every time you break)
Perform 5 Handstand Push-ups or pike push-ups (every time you break)
Comments:
courtesy of RCF1
Performed by 1 athlete
Podium
Male RX:
8:31
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, April 11, 2012
Class:
All
Workout Name:
CR8
Description:
21-15-9 reps of:
Clean (135 pounds/95 pounds)
Toes to Bar
Clean (135 pounds/95 pounds)
Toes to Bar
Performed by 5 athletes
Podium
Male RX:
15:01
Female RX:
Male Scaled:
11:59
Female Scaled:
10:36
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Class:
All
Workout Name:
Tabata - Burpees
Description:
Tabata Burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Performed by 1 athlete
Podium
Male RX:
7 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, April 10, 2012
Class:
All
Workout Name:
Angie
Description:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Performed by 5 athletes
Podium
Male RX:
14:09
Female RX:
Male Scaled:
27:30
Female Scaled:
19:05
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Class:
All
Workout Name:
None
Description:
2 Rounds For Time
20 Jumping Squats
20 Pull Ups or Prone Rows
30 Arch Rocks
40 Double Unders or 80 Single Unders Jump rope
50 Squats
20 Pull Ups or Prone Rows
20 Jumping Squats
20 Pull Ups or Prone Rows
30 Arch Rocks
40 Double Unders or 80 Single Unders Jump rope
50 Squats
20 Pull Ups or Prone Rows
Performed by 1 athlete
Podium
Male RX:
12:11
Female RX:
Male Scaled:
Female Scaled:
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Monday, April 09, 2012
Class:
All
Workout Name:
Push Jerk
Description:
Push Jerk 5 5 5 3 1 reps
Class:
All
Workout Name:
CR8 Remote
Description:
7 minutes
As many rounds as possible
5 jumping squats
5 hollow rock
5 superman
As many rounds as possible
5 jumping squats
5 hollow rock
5 superman
Comments:
Courtesy of TTW
Performed by 1 athlete
Podium
Male RX:
9+11reps
Female RX:
Male Scaled:
Female Scaled:
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Saturday, April 07, 2012
Class:
All
Workout Name:
CrossFit.com 100618
Description:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
100 meter Sprint
Rest 90 seconds
Comments:
You must take the 90 seconds rest in between each 100 meter sprint. Record your time for each round and try to maintain throughout all 10 rounds.
Enter the quickest time and then the time for all 10 rounds in the comments.
Enter the quickest time and then the time for all 10 rounds in the comments.
Performed by 5 athletes
Podium
Male RX:
:
Female RX:
0:01
Male Scaled:
Female Scaled:
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Friday, April 06, 2012
Class:
All
Workout Name:
CR8 Remote
Description:
5 Rounds for Time
50 Double Unders (100 single under sub)
10 Burpees
10 Sit-ups
10 Mountain Climbers (4 Count = 1 Rep)
10 Jumping Squats
50 Double Unders (100 single under sub)
10 Burpees
10 Sit-ups
10 Mountain Climbers (4 Count = 1 Rep)
10 Jumping Squats
Performed by 1 athlete
Podium
Male RX:
18:10
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
CR8 6 Apr
Description:
15-12-9 reps for time of:
Deadlift (225#)
20 pound Medicine ball clean
Chest to bar pull-up
Deadlift (225#)
20 pound Medicine ball clean
Chest to bar pull-up
Comments:
Courtesy of CFSC
Performed by 8 athletes
Podium
Male RX:
6:42
Female RX:
Male Scaled:
8:37
Female Scaled:
6:33
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Class:
All
Workout Name:
CR8 Strength - Snatches
Description:
Snatches
Comments:
Snatches work on form and work your way up slowly to figure out a possible 1 Rep Max
Wednesday, April 04, 2012
Class:
All
Workout Name:
Power Clean
Description:
Power clean
5-3-1
5x is 70% of max
3x is 80% of max
1x is 90% of max
5-3-1
5x is 70% of max
3x is 80% of max
1x is 90% of max
Class:
All
Workout Name:
CrossFit.com 040218
Description:
Four time:
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
Performed by 9 athletes
Podium
Male RX:
12:37
Female RX:
15:03
Male Scaled:
Female Scaled:
17:00
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Tuesday, April 03, 2012
Class:
All
Workout Name:
CR8 Balls
Description:
For time:
50 Wall ball shots, 20 pound ball
10 Pull ups
40 Wall ball shots, 20 pound ball
8 Pull ups
30 Wall ball shots, 20 pound ball
6 Pull ups
20 Wall ball shots, 20 pound ball
4 Pull ups
10 Wall ball shots, 20 pound ball
2 Pull ups
50 Wall ball shots, 20 pound ball
10 Pull ups
40 Wall ball shots, 20 pound ball
8 Pull ups
30 Wall ball shots, 20 pound ball
6 Pull ups
20 Wall ball shots, 20 pound ball
4 Pull ups
10 Wall ball shots, 20 pound ball
2 Pull ups
Performed by 6 athletes
Podium
Male RX:
11:57
Female RX:
Male Scaled:
11:08
Female Scaled:
11:40
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Class:
All
Workout Name:
CR8 Remote
Description:
For time:
Run 400 meters
150 Single under jump rope
50 Burpees
Run 400 meters
150 Single under jump rope
50 Burpees
Performed by 2 athletes
Podium
Male RX:
7:39
Female RX:
10:48
Male Scaled:
Female Scaled:
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Monday, April 02, 2012
Class:
All
Workout Name:
Back Squat
Description:
Back Squat 5-5-5-5-5 reps
Comments:
*Plan to use some chains for the last round..
Class:
All
Workout Name:
CR8 Remote
Description:
21-15-9 reps of:
Lunges (L R = 1 Rep)
Situps
Burpees
Lunges (L R = 1 Rep)
Situps
Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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