Friday, March 30, 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 3 athletes
Podium
Male RX:
18:39
Female RX:
Male Scaled:
26:19
Female Scaled:
24:13
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Thursday, March 29, 2012
Class:
All
Workout Name:
03-29-2012
Description:
10-9-8-7-6-5-4-3-2-1
Curtis P's
Corner Sprint between sets.
Curtis P's
Corner Sprint between sets.
Performed by 6 athletes
Podium
Male RX:
17:27
Female RX:
18:58
Male Scaled:
19:52
Female Scaled:
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Wednesday, March 28, 2012
Class:
All
Workout Name:
03-28-2012
Description:
4 Rounds
10 Pistols (5 each leg)
200 m Backwards Run
7 1 Arm KBS
10 Pistols (5 each leg)
200 m Backwards Run
7 1 Arm KBS
Performed by 4 athletes
Podium
Male RX:
8:59
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 27, 2012
Class:
All
Workout Name:
03-27-2012
Description:
3 x 4 AMRAP
5 Burpee Toes to Bar
5 Sit Up Series
10 Doubles
5 Burpee Toes to Bar
5 Sit Up Series
10 Doubles
Performed by 3 athletes
Podium
Male RX:
130 reps
Female RX:
148 reps
Male Scaled:
Female Scaled:
124 reps
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Monday, March 26, 2012
Class:
All
Workout Name:
5 x 3 Back Squat
Description:
3x3x3x3x3 Squat
Class:
All
Workout Name:
03-26-2012
Description:
8 AMRAP
5 KB Snatch
7 Box Jump
9 Goblet Squat
5 KB Snatch
7 Box Jump
9 Goblet Squat
Performed by 4 athletes
Podium
Male RX:
4+14reps
Female RX:
Male Scaled:
+reps
Female Scaled:
+reps
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Friday, March 23, 2012
Class:
All
Workout Name:
None
Description:
3X5 AMRAP
Corner Sprint
9 KB Press
12 Sit Up
15 Air Squat
Corner Sprint
9 KB Press
12 Sit Up
15 Air Squat
Performed by 5 athletes
Podium
Male RX:
357 reps
Female RX:
393 reps
Male Scaled:
Female Scaled:
324 reps
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Thursday, March 22, 2012
Class:
All
Workout Name:
03-22-2012
Description:
20 AMRAP
2 Muscle Ups
4 HSPU
8 KBS
2 Muscle Ups
4 HSPU
8 KBS
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 21, 2012
Class:
All
Workout Name:
03-21-2012
Description:
800 m Run
25 Hang Clean
400 m Run
25 SDHP
200 m Run
Hang Clean
25 Hang Clean
400 m Run
25 SDHP
200 m Run
Hang Clean
Performed by 6 athletes
Podium
Male RX:
10:15
Female RX:
Male Scaled:
Female Scaled:
11:11
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Tuesday, March 20, 2012
Class:
All
Workout Name:
03-20-2012
Description:
20 AMRAP
5 Ring Dips
15 Sit Ups
25 Reverse Jump Ropes
Every 2 Minutes 5 Burpees
5 Ring Dips
15 Sit Ups
25 Reverse Jump Ropes
Every 2 Minutes 5 Burpees
Performed by 7 athletes
Podium
Male RX:
13+16reps
Female RX:
Male Scaled:
10+0reps
Female Scaled:
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Monday, March 19, 2012
Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
95 pound Thruster
Pull-ups
Performed by 9 athletes
Podium
Male RX:
5:59
Female RX:
Male Scaled:
12:50
Female Scaled:
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Saturday, March 17, 2012
Class:
All
Workout Name:
CrossFit Games Open 12.4
Description:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
150 Wall balls
90 Double-unders
30 Muscle-ups
Performed by 6 athletes
Podium
Male RX:
240 reps
Female RX:
184 reps
Male Scaled:
Female Scaled:
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Friday, March 16, 2012
Class:
All
Workout Name:
03-16-2012
Description:
21-15-9
Burpee Pull-Ups
Plate Lunge
Med Ball Sit-Up
Burpee Pull-Ups
Plate Lunge
Med Ball Sit-Up
Performed by 7 athletes
Podium
Male RX:
9:40
Female RX:
9:28
Male Scaled:
Female Scaled:
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Wednesday, March 14, 2012
Class:
All
Workout Name:
None
Description:
50-40-30-20-10
Doubles
10 KBS between each set of box jumps.
Doubles
10 KBS between each set of box jumps.
Performed by 10 athletes
Podium
Male RX:
5:10
Female RX:
5:28
Male Scaled:
6:17
Female Scaled:
6:36
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Tuesday, March 13, 2012
Class:
All
Workout Name:
03-13-2012
Description:
Tabata
Puill-ups
Air Squats
Push-Ups
Sit-Ups
Burpees
1 minutrte rest between rounds max reps
Puill-ups
Air Squats
Push-Ups
Sit-Ups
Burpees
1 minutrte rest between rounds max reps
Performed by 13 athletes
Podium
Male RX:
512 reps
Female RX:
355 reps
Male Scaled:
270 reps
Female Scaled:
433 reps
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Monday, March 12, 2012
Class:
All
Workout Name:
03-12-2012
Description:
5 Rounds
15 Ball Slams
200 M Run
15 Wall Balls
200 M Run
15 Ball Slams
200 M Run
15 Wall Balls
200 M Run
Performed by 15 athletes
Podium
Male RX:
10:15
Female RX:
14:45
Male Scaled:
Female Scaled:
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Friday, March 09, 2012
Class:
All
Workout Name:
Death by Hang Clean
Description:
With a continuously running clock perform 1 hang clean the first minute, 2 hang clean the second minute, 3 hang clean the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute 95/65
Performed by 6 athletes
Podium
Male RX:
20+15reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 07, 2012
Class:
All
Workout Name:
03-07-2012
Description:
5-4-3-2-1-1-1
Push Press
Push Press
Class:
All
Workout Name:
03-07-2012
Description:
8 Minute KB Ladder
KBS
Goblet Thruster
1 of each
then 2 of each.
KBS
Goblet Thruster
1 of each
then 2 of each.
Performed by 14 athletes
Podium
Male RX:
182 reps
Female RX:
13 reps
Male Scaled:
134 reps
Female Scaled:
10 reps
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Tuesday, March 06, 2012
Class:
All
Warmup:
10 50 Yard Sprints Walk Back.
Workout Name:
03-06-2012
Description:
4 Rounds
5 Pull Ups
10 Push Ups
15 Lunges
20 Sit Ups
5 Pull Ups
10 Push Ups
15 Lunges
20 Sit Ups
Performed by 12 athletes
Podium
Male RX:
4:36
Female RX:
Male Scaled:
8:35
Female Scaled:
9:08
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Monday, March 05, 2012
Class:
All
Workout Name:
Nancy
Description:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
400 meter run
95 pound Overhead squat, 15 reps
Performed by 15 athletes
Podium
Male RX:
17:09
Female RX:
16:12
Male Scaled:
12:37
Female Scaled:
17:17
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Friday, March 02, 2012
Class:
All
Workout Name:
03-02-2012
Description:
4 Rounds
15 Wall Balls
15 SDHP 95/65
15 Med Ball Sit-Up
15 Wall Balls
15 SDHP 95/65
15 Med Ball Sit-Up
Performed by 3 athletes
Podium
Male RX:
9:54
Female RX:
Male Scaled:
Female Scaled:
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Thursday, March 01, 2012
Class:
All
Workout Name:
03-01-2012
Description:
100 doubles
90 Mtn Climbers
80 Calories on Rower
70 sit up
60 Jumping Pull-Up
50 Burpee
40 Med Ball Clean
30 Press (45/35)
20 Box Jump (30/24)
10 Inch Worm
90 Mtn Climbers
80 Calories on Rower
70 sit up
60 Jumping Pull-Up
50 Burpee
40 Med Ball Clean
30 Press (45/35)
20 Box Jump (30/24)
10 Inch Worm
Performed by 2 athletes
Podium
Male RX:
32:44
Female RX:
Male Scaled:
Female Scaled:
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