Wednesday, May 30, 2012

Class:
All
Workout Name:
CrossFit.com 111210
Description:
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Performed by 5 athletes
Podium
Male:
Ruel O
315 lbs
Female:
Mel V
55 lbs
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Class:
All
Workout Name:
Cr8 Remote
Description:
10 minute AMRAP
(As Many Rounds As Possible)

5 prone rows
10 sit ups
15 squats
Performed by 1 athlete
Podium
Male RX:
Ruel O
10:06
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, May 29, 2012

Class:
All
Workout Name:
CrossFit.com 120529
Description:
21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up
Performed by 5 athletes
Podium
Male RX:
Michael S
7:28
Female RX:
Male Scaled:
Female Scaled:
Ashery P
9:48
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Class:
All
Workout Name:
Cr8
Description:
3 rounds of:

21 Air Squats
15 Burpees
9 Hollow Rocks
Performed by 2 athletes
Podium
Male RX:
Ruel O
6:29
Female RX:
Male Scaled:
Female Scaled:
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Monday, May 28, 2012

Class:
All
Workout Name:
Wittman
Description:
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Performed by 5 athletes
Podium
Male RX:
Michael S
21:25
Female RX:
Male Scaled:
K V
26:26
Female Scaled:
Ashery P
24:00
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Class:
All
Workout Name:
Griff
Description:
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, May 26, 2012

Class:
All
Workout Name:
CrossFit.com 031002
Description:
For time:
Clean 21 reps
Run 800 meters
Clean 15 reps
Run 800 meters
Clean 9 reps
Run 800 meters
Comments:
Hang squat cleans
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Remote
Description:
For Total Reps Completed in 7 minutes:
Every minute on the minute complete
10 push ups
10 burpees
10 jumping lunges

Score: Number of reps completed in the 7mins
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, May 25, 2012

Class:
All
Workout Name:
CrossFit.com 110226
Description:
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
Performed by 6 athletes
Podium
Male RX:
Chris P
7:56
Female RX:
Mel V
6:27
Male Scaled:
K V
5:49
Female Scaled:
Esper S
5:30
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Class:
All
Workout Name:
Remote
Description:
Tabata squats

(Tabatas are 8 rounds of 20 seconds of work, 10 seconds of rest)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, May 23, 2012

Class:
All
Workout Name:
Blake
Description:
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Performed by 4 athletes
Podium
Male RX:
Chris P
30:01
Female RX:
Male Scaled:
Female Scaled:
Ashery P
32:13
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Class:
All
Workout Name:
CR8 Remote
Description:
100 Burpee Challenge
Performed by 1 athlete
Podium
Male RX:
Ruel O
9:11
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, May 22, 2012

Class:
All
Workout Name:
Front Squat
Description:
Front Squat
5-5-5-5-5
Performed by 2 athletes
Podium
Male:
Chris P
205 lbs
Female:
Ashery P
95 lbs
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Class:
All
Workout Name:
Remote
Description:
Tabata Mountain Climbers
Comments:
Tabata is a rounds of 20 seconds of work and 10 seconds of rest. Score is total reps everything counts (left and right = 2 reps).
Performed by 1 athlete
Podium
Male RX:
Female RX:
Esper S
294 reps
Male Scaled:
Female Scaled:
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Monday, May 21, 2012

Class:
All
Workout Name:
CrossFit.com 120518
Description:
Three rounds for time of:
50 Double-unders (x3 for single unders)
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
Performed by 5 athletes
Podium
Male RX:
Michael S
19:06
Female RX:
Male Scaled:
Antero S
21:22
Female Scaled:
Ashery P
18:34
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Saturday, May 19, 2012

Class:
All
Workout Name:
CrossFit.com 120420
Description:
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
Performed by 4 athletes
Podium
Male RX:
Chris P
10+0reps
Female RX:
Male Scaled:
Female Scaled:
Mel V
10+15reps
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Class:
All
Workout Name:
CR8Remote
Description:
4 Rounds For time

5 strict dips
10 Burpees
15 Situps
300m Run
Performed by 1 athlete
Podium
Male RX:
Ruel O
9:53
Female RX:
Male Scaled:
Female Scaled:
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Friday, May 18, 2012

Class:
All
Workout Name:
CrossFit.com 100129
Description:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Comments:
WOD is done with an 18 minute continuous clock. First 10 minutes try to do as many reps of handstand push ups. Next 5 minutes you do as many reps of squats. Then the next 2 minutes as many pull ups. Then finally 1 minute of push ups.

Score is as many total reps completed for the entire WOD.
Performed by 9 athletes
Podium
Male RX:
Michael S
350 reps
Female RX:
Male Scaled:
K V
309 reps
Female Scaled:
Esper S
358 reps
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Wednesday, May 16, 2012

Class:
All
Workout Name:
Clean Complex
Description:
On the Minute Every Minute For 12 Minutes:

Power Clean Hang Squat Clean Squat Clean
Comments:
If you can increase the load do it!
Performed by 4 athletes
Podium
Male:
2-way Tie
135 lbs
Female:
Esper S
75 lbs
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Class:
All
Workout Name:
Remote
Description:
21 - 15 - 9 reps rounds of

handstand push ups
sit ups
Comments:
Substitute handstand push ups with pike push ups as needed.
Performed by 2 athletes
Podium
Male RX:
Ruel O
6:57
Female RX:
Male Scaled:
Female Scaled:
Denise G
10:00
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Tuesday, May 15, 2012

Class:
All
Workout Name:
Nancy
Description:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Performed by 4 athletes
Podium
Male RX:
Chris P
14:29
Female RX:
Male Scaled:
Female Scaled:
Ashery P
16:24
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Class:
All
Workout Name:
Cr8 Remote
Description:
3 rounds
Run 800m
30x Prone Rows
30x Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Bench
Description:
5-5-5-5-5
Bench Press
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, May 14, 2012

Class:
All
Workout Name:
Cr8 Remote
Description:
3 Rounds for time:

100 Meter Run
50 Mountain Climbers (L R = 2 Reps)
100 Meter Run
50 Sit Ups
100 Meter Run
50 Squats
100 Meter Run
50 single unders
Comments:
If you don't have jump ropes for single unders substitute with tuck jumps
Performed by 7 athletes
Podium
Male RX:
Chris P
19:25
Female RX:
Esper S
26:19
Male Scaled:
Chris D
23:35
Female Scaled:
2-way Tie
26:11
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Saturday, May 12, 2012

Class:
All
Workout Name:
Murph
Description:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Performed by 4 athletes
Podium
Male RX:
Chris P
41:07
Female RX:
Ashery P
45:13
Male Scaled:
Female Scaled:
Mel V
50:08
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Friday, May 11, 2012

Class:
All
Workout Name:
Death by tabata
Description:
Alternating Tabata Deadlift (275#) and Hollow Body Hold

Comments:
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many Hollow Body Hold as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of Deadlift reps in 16 sets; 8 alternating sets of deadlifts and Hollow Body Hold .
Performed by 5 athletes
Podium
Male RX:
Chris P
28 reps
Female RX:
Male Scaled:
Chris D
35 reps
Female Scaled:
Esper S
146 reps
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Wednesday, May 09, 2012

Class:
All
Workout Name:
Hot death-CFNE
Description:
1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
Performed by 7 athletes
Podium
Male RX:
Chris P
20:02
Female RX:
Mel V
23:13
Male Scaled:
Chris D
20:23
Female Scaled:
Ashery P
21:10
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Class:
All
Workout Name:
None
Description:
AMRAP (as many rounds as possible) in 15 minute

15 squats
7 push ups
10 sit ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, May 08, 2012

Class:
All
Workout Name:
Surfer on Acid
Description:
Surfer on Acid
3 Rounds For Time
400 Meter Run
21 Burpees
Comments:
Courtesy of CFNE
Performed by 8 athletes
Podium
Male RX:
Antero S
0:01
Female RX:
Ashery P
10:10
Male Scaled:
Female Scaled:
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Monday, May 07, 2012

Class:
All
Workout Name:
CrossFit.com 120501
Description:
Shoulder Press 5-5-5-5-5 reps
Performed by 4 athletes
Podium
Male:
Ruel O
175 lbs
Female:
Ashery P
60 lbs
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Class:
All
Workout Name:
Core WOD
Description:
6 min AMRAP
6 Turkish Getups (55, 35)
12 Toes to Bar
Comments:
Courtesy of P360
Performed by 5 athletes
Podium
Male RX:
K V
2+5reps
Female RX:
Ashery P
2+9reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Remote
Description:
7 Rounds For Time

15 (4 count) Flutter Kicks
10 Supermans
10 Push-ups
Comments:
Courtesy of RCF1
Performed by 2 athletes
Podium
Male RX:
Ruel O
4:23
Female RX:
Esper S
7:29
Male Scaled:
Female Scaled:
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Saturday, May 05, 2012

Class:
All
Workout Name:
CR8
Description:
50 American swings, 150 single-unders, 50 situps
40 American swings, 120 single-unders, 40 situps
30 American swings, 90 single-unders, 30 situps
20 American swings, 60 single-unders, 20 situps
10 American swings, 30 single-unders, 10 situps
Performed by 1 athlete
Podium
Male RX:
K V
15:33
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, May 04, 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:
Chris P
195 reps
Female RX:
Male Scaled:
Female Scaled:
Esper S
233 reps
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Class:
All
Workout Name:
Remote
Description:
21-18-15-12-9-6-3
Overhead Walking Lunge with something heavy
Box Jump or tuck jump
Comments:
Courtesy of TJ's Gym
Performed by 1 athlete
Podium
Male RX:
Ruel O
10:36
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Wednesday, May 02, 2012

Class:
All
Workout Name:
Cleans / Muscle Ups
Description:
AMRAP in 15 mins
1 Power Clean Rx(95/135#)
1 Muscle Up (Scale 3 Ring dips per MU)
2 Power clean
2 Muscle up
3 Power clean
3 Muscle up
4/4, 5/5,6/6, 7/7, 8/8
Performed by 4 athletes
Podium
Male RX:
Chris P
8+1reps
Female RX:
Male Scaled:
Chris D
7+6reps
Female Scaled:
Ashery P
9+6reps
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Class:
All
Workout Name:
None
Description:
Complete the following with a continuous timer for total reps:

2 Minutes Double Unders
2 Minutes Sit-ups

Rest (1min)

90 Sec Double Unders
90 Sec Sit-ups

Rest (1min)

60 Sec Double Unders
60 Sec Sit-ups
Comments:
If you can't do double unders do twice the amount of single unders. WOD courtesy of RCF1.
Performed by 1 athlete
Podium
Male RX:
Ruel O
11:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, May 01, 2012

Class:
All
Workout Name:
Diane
Description:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Comments:
Scale handstand push ups with pike push ups as needed.
Performed by 3 athletes
Podium
Male RX:
Ruel O
7:07
Female RX:
Male Scaled:
Female Scaled:
Ashery P
9:28
Show All Results
Class:
All
Workout Name:
CR8 Remote
Description:
12-9-6-3-6-9-12-9-6-3-6-9-12
Sprawl
Tuck Jump
Performed by 2 athletes
Podium
Male RX:
Ruel O
9:02
Female RX:
Esper S
10:24
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
5-3-1
Workout Name:
Deadlift
Description:
Performed by 2 athletes
Podium
Male:
Ruel O
335 lbs
Female:
Ashery P
165 lbs
Show All Results

WOD Archive

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