Monday, August 13, 2012
Class:
All
Workout Name:
Barbara
Description:
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Performed by 2 athletes
Podium
Male RX:
41:09
Female RX:
Male Scaled:
46:19
Female Scaled:
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Saturday, August 11, 2012
Class:
All
Workout Name:
On the 2 Min - CFR
Description:
On the 2 minute interval:
200 Meter Run
3 Deadlifts (BW / BW x 1.5)
Toes to Bar
- Get as many Toes to Bar completed before your 2 minutes are up.
Rest 30 seconds and the repeat for 10 rounds. Score is total number of Burpees completed.
200 Meter Run
3 Deadlifts (BW / BW x 1.5)
Toes to Bar
- Get as many Toes to Bar completed before your 2 minutes are up.
Rest 30 seconds and the repeat for 10 rounds. Score is total number of Burpees completed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, August 10, 2012
Class:
All
Workout Name:
CW Strength WOD
Description:
1. Snatch
6 x 2 at 65%, OTM
2. Clean and Jerk
6 x 2 at 65%, OTM
3. Box Squat Jumps
8 x 2 - You can use dumbbells and/or weight vest to weight these down, but speed trumps load. Demo Vid.
4. Dumbbell Bulgarian Split Squats
2 x 8 ea/side
6 x 2 at 65%, OTM
2. Clean and Jerk
6 x 2 at 65%, OTM
3. Box Squat Jumps
8 x 2 - You can use dumbbells and/or weight vest to weight these down, but speed trumps load. Demo Vid.
4. Dumbbell Bulgarian Split Squats
2 x 8 ea/side
Comments:
Post load for snatch and then list load for each other exercise in comments
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Outlaw - AMRAP
Description:
7 minute AMRAP of:
12 Pullups
12 Pistols
12 Hand Release Pushups
12 Pullups
12 Pistols
12 Hand Release Pushups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 08, 2012
Class:
All
Workout Name:
Push Press 3 Rep - CW
Description:
Push Press
Work up to a 3 RM
Ring Push ups
1 set close to failure - Leave 1-2 in the tank
1 set to failure
Rings should be set at 1" off the floor. Be sure your hips travel the same distance as your shoulders and at the same time.
Pulling Superset
A. Pull up Rows, 3 x 6-12 - these are essentially a belly button to bar pull up, we are looking for the horizontal row action. If you aren't even close sub barbell bent over rows. Watch the Demo Vid.
B. Bent over Reverse Flyes, 3 x 8-12 - yep, old school body building reverse flyes. Keep it light and controlled.
Snatch Grip Shrugs
3 x 8 - these can be dynamic, aka - use your hips. Keep the scapula retracted. Straps are OK on this one.
Work up to a 3 RM
Ring Push ups
1 set close to failure - Leave 1-2 in the tank
1 set to failure
Rings should be set at 1" off the floor. Be sure your hips travel the same distance as your shoulders and at the same time.
Pulling Superset
A. Pull up Rows, 3 x 6-12 - these are essentially a belly button to bar pull up, we are looking for the horizontal row action. If you aren't even close sub barbell bent over rows. Watch the Demo Vid.
B. Bent over Reverse Flyes, 3 x 8-12 - yep, old school body building reverse flyes. Keep it light and controlled.
Snatch Grip Shrugs
3 x 8 - these can be dynamic, aka - use your hips. Keep the scapula retracted. Straps are OK on this one.
Comments:
Record your 3 rep max for your push press and complete the other exercises
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
CrossFit.com 120730
Description:
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
135 pound Hang power clean, 15 reps
15 Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 07, 2012
Class:
All
Workout Name:
Tabata Row
Description:
Tabata Row
8 rounds of :20 on, :10 off, for total meters - Choose "interval time" on the monitor and then set it to :20 on and :10 rest.
8 rounds of :20 on, :10 off, for total meters - Choose "interval time" on the monitor and then set it to :20 on and :10 rest.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
5 min AMRAP - Peak360
Description:
5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings
KB Squat Jumps
KB Swings
KB Squat Jumps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
BJ and WB - Peak 360
Description:
5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
Box Jumps
Wall Balls
Box Jumps
Wall Balls
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, August 03, 2012
Class:
All
Workout Name:
Strength - CW
Description:
1. Snatches
6 x 2, OTM at 60%
2. Clean and Jerk
6 x 2, OTM at 60%
3. Lateral Bounds
6 x 4- Over and back = 2 reps. No pause on landing should. These should resemble a "Touch and Go" rep. Rest as needed between sets.
4. Barbell Reverse Lunge
2 x 10 -5/side, alternating.
6 x 2, OTM at 60%
2. Clean and Jerk
6 x 2, OTM at 60%
3. Lateral Bounds
6 x 4- Over and back = 2 reps. No pause on landing should. These should resemble a "Touch and Go" rep. Rest as needed between sets.
4. Barbell Reverse Lunge
2 x 10 -5/side, alternating.
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Row/Jump - Outlaw
Description:
Row 50 Calories
150 Double-Unders
Row 50 Calories
150 Double-Unders
Row 50 Calories
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 01, 2012
Class:
All
Workout Name:
Boat Race - CFNE
Description:
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds
Performed by 2 athletes
Podium
Male RX:
18:45
Female RX:
20:29
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Bench press -CW
Description:
Bench Press
Work up to a 1 rep max
Work up to a 1 rep max
Class:
All
Workout Name:
CompetorsWOD
Description:
Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.
Supersets of:
A. Strict Bent Over Row, 6-8 reps - Overhand grip. No torso movement up or down throughout ROM.
B. Rehab High Hang Muscle Snatch, 8-12 reps - This isn't about how much weight you can get up. Focus on the external rotation (aka "the turnover") and slight press up at the end of the movement.
Clean Grip Shrugs
4 sets of 12 - Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.
Supersets of:
A. Strict Bent Over Row, 6-8 reps - Overhand grip. No torso movement up or down throughout ROM.
B. Rehab High Hang Muscle Snatch, 8-12 reps - This isn't about how much weight you can get up. Focus on the external rotation (aka "the turnover") and slight press up at the end of the movement.
Clean Grip Shrugs
4 sets of 12 - Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.
Performed by 0 athletes
Podium
Male:
Female:
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