Friday, January 31, 2014
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees
10 Power Cleans (135/95)
10 Burpees
Cooldown:
2 minutes max reps alternating sandbag step ups (50/30# sandbag onto 24/20" box)
1 minute max HSPU
1 minute max HSPU
Performed by 4 athletes
Podium
Male RX:
6:26
Female RX:
Male Scaled:
012:06
Female Scaled:
Show All Results
Enter Your Results
Thursday, January 30, 2014
Class:
All
Warmup:
Push Jerk technique (focus on dropping under the bar with weight in heels and arms locked out - do not go heavier unless technique is solid)
Sets of 5, not a 5RM
Advanced: Do not rest in front rack
Sets of 5, not a 5RM
Advanced: Do not rest in front rack
Workout Name:
None
Description:
30 Front Squats (155/105)
then
9-6-3
Push Jerks (155/105)
Bar Muscle Ups
then
9-6-3
Push Jerks (155/105)
Bar Muscle Ups
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
15:01
Female Scaled:
Show All Results
Wednesday, January 29, 2014
Class:
All
Workout Name:
None
Description:
20 minute AMRAP:
20 Kettlebell Swings (53/36)
10 KB Push Press, left arm with single KB
10 KB Push Press, right arm with single KB
Run 400m
20 Kettlebell Swings (53/36)
10 KB Push Press, left arm with single KB
10 KB Push Press, right arm with single KB
Run 400m
Cooldown:
Spend 5-10 minutes working on mobility and stretching inflexible areas
Performed by 8 athletes
Podium
Male RX:
5+40reps
Female RX:
4+20reps
Male Scaled:
4+10reps
Female Scaled:
4+7reps
Show All Results
Tuesday, January 28, 2014
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
Bear crawl 40m (2 gym lengths)
12 HSPU
18 Box Jumps (30/24)
24 Situps
Bear crawl 40m (2 gym lengths)
12 HSPU
18 Box Jumps (30/24)
24 Situps
Cooldown:
With a partner, row 3000m alternating every 300m
Performed by 7 athletes
Podium
Male RX:
9:27
Female RX:
Male Scaled:
14:01
Female Scaled:
15:52
Show All Results
Monday, January 27, 2014
Class:
All
Workout Name:
None
Description:
Snatch Pulls
5 sets of 2 reps of complex:
1 Pull to knee + 1 Pull to Hip with jump + 1 Snatch = 1 rep
Beg/Int should drop from overhead and regrip for second rep. Advanced does squat snatch and do not drop bar, perform touch and go
5 sets of 2 reps of complex:
1 Pull to knee + 1 Pull to Hip with jump + 1 Snatch = 1 rep
Beg/Int should drop from overhead and regrip for second rep. Advanced does squat snatch and do not drop bar, perform touch and go
Class:
All
Workout Name:
None
Description:
25 OHS (95/65)
50 Pullups
75 Wall Balls (24/20)
100 Double Unders
50 Pullups
75 Wall Balls (24/20)
100 Double Unders
Performed by 7 athletes
Podium
Male RX:
8:48
Female RX:
Male Scaled:
14:36
Female Scaled:
17:17
Show All Results
Saturday, January 25, 2014
Class:
All
Workout Name:
Christine
Description:
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps
500m row
12 Bodyweight Deadlifts
21 Box Jumps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, January 24, 2014
Class:
All
Workout Name:
None
Description:
5 sets
2 x (1 Power Clean + 1 Push Jerk) (drop barbell after the jerk but re-grip within 5 seconds)
Advanced - do not rest in the front rack, jerk immediately from the power position and do not drop the barbell between reps.
2 x (1 Power Clean + 1 Push Jerk) (drop barbell after the jerk but re-grip within 5 seconds)
Advanced - do not rest in the front rack, jerk immediately from the power position and do not drop the barbell between reps.
Class:
All
Workout Name:
None
Description:
7 minute AMRAP
15 Thrusters (95/65)
2 Rope Climbs
15 Thrusters (95/65)
2 Rope Climbs
Performed by 4 athletes
Podium
Male RX:
3+0reps
Female RX:
Male Scaled:
1+12reps
Female Scaled:
Show All Results
Thursday, January 23, 2014
Class:
All
Workout Name:
None
Description:
3 Rounds
Run 400m
25 KB Swings (53/36)
15 Ring Pushups
Run 400m
25 KB Swings (53/36)
15 Ring Pushups
Cooldown:
50 Med Ball Situps
40 Kettlebell Ab Twists (sitting with feet off ground)
30 seconds flutter kicks
40 Kettlebell Ab Twists (sitting with feet off ground)
30 seconds flutter kicks
Performed by 1 athlete
Podium
Male RX:
15:06
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, January 22, 2014
Class:
All
Warmup:
5 sets of challenging HSPU on a 90s clock (aim for 5-10 reps)
Workout Name:
None
Description:
12-9-6 reps
Hang Squat Clean Thruster (135/95)
Burpee Box Jump Overs (24/20)
Hang Squat Clean Thruster (135/95)
Burpee Box Jump Overs (24/20)
Performed by 8 athletes
Podium
Male RX:
6:19
Female RX:
Male Scaled:
6:41
Female Scaled:
7:50
Show All Results
Tuesday, January 21, 2014
Class:
All
Warmup:
Strength:
5 sets of 2 rep Front Squats with 2-sec pause at the bottom.
5 sets of 2 rep Front Squats with 2-sec pause at the bottom.
Workout Name:
None
Description:
Run 800m
35 Front Squats with 60/40# sandbag
35 Sumo deadlift high pulls (95/65)
Row 500m
35 Front Squats with 60/40# sandbag
35 Sumo deadlift high pulls (95/65)
Row 500m
Performed by 7 athletes
Podium
Male RX:
8:05
Female RX:
Male Scaled:
10:30
Female Scaled:
12:53
Show All Results
Monday, January 20, 2014
Class:
All
Workout Name:
None
Description:
15 min AMRAP
5 Chest to bar pullups
10 Shoulder to overhead (115/75)
15 Deadlifts (115/75)
Run 200m with Wall Ball (20/14)
5 Chest to bar pullups
10 Shoulder to overhead (115/75)
15 Deadlifts (115/75)
Run 200m with Wall Ball (20/14)
Cooldown:
15 reps of "Marguerita"
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Performed by 7 athletes
Podium
Male RX:
6+5reps
Female RX:
Male Scaled:
4+30reps
Female Scaled:
3+30reps
Show All Results
Friday, January 17, 2014
Class:
All
Workout Name:
CrossFit Games Open 11.4
Description:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Performed by 3 athletes
Podium
Male RX:
1+15reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Beg: Practice OHS
Int: ~12 minutes to build to 3RM OHS
Adv: 5min EMOM 1 Snatch + 3 OHS (Squat Snatch counts as first OHS)
Int: ~12 minutes to build to 3RM OHS
Adv: 5min EMOM 1 Snatch + 3 OHS (Squat Snatch counts as first OHS)
Thursday, January 16, 2014
Class:
All
Workout Name:
None
Description:
3 Rounds for time
15 Squat Cleans (135/95)
20 Pullups
15 Squat Cleans (135/95)
20 Pullups
Cooldown:
3 sets of 3 Turkish Get Ups on both sides
Performed by 2 athletes
Podium
Male RX:
8:25
Female RX:
Male Scaled:
20:00
Female Scaled:
Show All Results
Wednesday, January 15, 2014
Class:
All
Workout Name:
None
Description:
Power Snatch 5RM
Class:
All
Workout Name:
None
Description:
15-12-9-6-3
Power Snatch (95/65)
Toes to bar
Pushups
Power Snatch (95/65)
Toes to bar
Pushups
Performed by 9 athletes
Podium
Male RX:
6:19
Female RX:
Male Scaled:
8:44
Female Scaled:
12:39
Show All Results
Tuesday, January 14, 2014
Class:
All
Warmup:
3x12 Thrusters (135/95)
Workout Name:
None
Description:
12m AMRAP for total reps
30 Double Unders
20 Calorie Row
10 Kettlebell Swings (53/36)
5 HSPU
40 DU/30 Cal Row/20 KBS/10 HSPU
50/40/30/15
etc
30 Double Unders
20 Calorie Row
10 Kettlebell Swings (53/36)
5 HSPU
40 DU/30 Cal Row/20 KBS/10 HSPU
50/40/30/15
etc
Performed by 8 athletes
Podium
Male RX:
300 reps
Female RX:
Male Scaled:
240 reps
Female Scaled:
258 reps
Show All Results
Monday, January 13, 2014
Class:
All
Workout Name:
None
Description:
20min AMRAP
400m run
30 Box Jumps (24/20) to games standards
30 Wall Balls (20/14)
400m run
30 Box Jumps (24/20) to games standards
30 Wall Balls (20/14)
Cooldown:
5 minutes to practice L-sits on paralettes or rings
40 med ball or GHD situps
40 med ball or GHD situps
Performed by 4 athletes
Podium
Male RX:
3+22reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Saturday, January 11, 2014
Class:
Endurance
Workout Name:
Loredo
Description:
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Performed by 5 athletes
Podium
Male RX:
23:30
Female RX:
33:51
Male Scaled:
Female Scaled:
40:00
Show All Results
Class:
All
Workout Name:
None
Description:
M 50/F 30 calorie airdyne
then
30-20-10
Kettlebell Swing
Squats
then
30-20-10
Kettlebell Swing
Squats
Performed by 1 athlete
Podium
Male RX:
6:49
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, January 10, 2014
Class:
All
Workout Name:
None
Description:
EMOM as long as possible:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Jerks (Push or Split) (185/135)
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Jerks (Push or Split) (185/135)
Cooldown:
Tabata Row or Airdyne for total calories
8 sets of 20s on, 10s rest
8 sets of 20s on, 10s rest
Performed by 5 athletes
Podium
Male RX:
7+8reps
Female RX:
Male Scaled:
14+6reps
Female Scaled:
21+0reps
Show All Results
Thursday, January 09, 2014
Class:
All
Workout Name:
None
Description:
3 sets of 3 Strict Shoulder Press + 5 Push Press
Class:
All
Workout Name:
None
Description:
For time:
75 squats
15 Power Snatch (115/75)
500m row
15 Power Snatch
75 Squats
75 squats
15 Power Snatch (115/75)
500m row
15 Power Snatch
75 Squats
Comments:
Compare to 10/8/2013
Performed by 3 athletes
Podium
Male RX:
10:01
Female RX:
Male Scaled:
13:48
Female Scaled:
13:34
Show All Results
Wednesday, January 08, 2014
Class:
All
Workout Name:
None
Description:
Deadlift 10-10-10
Class:
All
Workout Name:
None
Description:
EMOM as long as possible:
7 Thrusters (75/45)
7 Pullups
7 Burpees
7 Thrusters (75/45)
7 Pullups
7 Burpees
Performed by 7 athletes
Podium
Male RX:
6+0reps
Female RX:
Male Scaled:
11+0reps
Female Scaled:
7+0reps
Show All Results
Tuesday, January 07, 2014
Class:
All
Workout Name:
None
Description:
90s max reps 6" burpees
30s rest
60s max reps 6" burpees
Record total # of burpees
30s rest
60s max reps 6" burpees
Record total # of burpees
Performed by 7 athletes
Podium
Male RX:
59 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
15 Squat Clean Thrusters (95/65)
200m run
10 Squat Clean Thrusters (95/65)
200m run
5 Squat Clean Thrusters (95/65)
200m run
200m run
10 Squat Clean Thrusters (95/65)
200m run
5 Squat Clean Thrusters (95/65)
200m run
Performed by 7 athletes
Podium
Male RX:
5:05
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, January 06, 2014
Class:
All
Workout Name:
Adrian
Description:
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Cooldown:
3 sets of max unbroken strict pullups with 60s rest
If unable to perform strict pullups, perform 3 sets of 8 pullup negatives
If unable to perform strict pullups, perform 3 sets of 8 pullup negatives
Comments:
Happy Birthday Coach Justin!
Performed by 11 athletes
Podium
Male RX:
13:20
Female RX:
Male Scaled:
21:36
Female Scaled:
20:11
Show All Results
Saturday, January 04, 2014
Class:
Vintage Endurance
Warmup:
Dynamic Stretching
Workout Name:
2014
Description:
"2014"
20 min Amrap
1 hill run w/ 30lb sandbag
4 cone hill circuit w/ a burpee @ each cone
20 min Amrap
1 hill run w/ 30lb sandbag
4 cone hill circuit w/ a burpee @ each cone
Cooldown:
Core:
14 sit ups
14 v ups
14 hollow rocks
14 supermans
14 sit ups
14 v ups
14 hollow rocks
14 supermans
Performed by 2 athletes
Podium
Male RX:
8+0reps
Female RX:
5+3reps
Male Scaled:
Female Scaled:
Show All Results
Friday, January 03, 2014
Class:
All
Workout Name:
None
Description:
8 min AMRAP
4 Power Cleans (155/105)
8 Pullups
12 Box Jumps (24/20) - Games standard
* If 3 rounds are completed, athlete will switch to chest to bar pullups
** If 6 rounds are completed, athlete will switch to bar muscle ups
4 Power Cleans (155/105)
8 Pullups
12 Box Jumps (24/20) - Games standard
* If 3 rounds are completed, athlete will switch to chest to bar pullups
** If 6 rounds are completed, athlete will switch to bar muscle ups
Performed by 5 athletes
Podium
Male RX:
6+8reps
Female RX:
Male Scaled:
Female Scaled:
3+13reps
Show All Results
Class:
All
Workout Name:
None
Description:
5 sets for load
1 Clean + 3 Front Squats + 1 Jerk
Squat clean counts as first squat
1 Clean + 3 Front Squats + 1 Jerk
Squat clean counts as first squat
Thursday, January 02, 2014
Class:
All
Workout Name:
None
Description:
Power Snatch 3RM
Class:
All
Workout Name:
CrossFit Games Open 11.1
Description:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg
Performed by 5 athletes
Podium
Male RX:
4+32reps
Female RX:
Male Scaled:
5+0reps
Female Scaled:
4+82reps
Show All Results
Wednesday, January 01, 2014
Class:
All
Workout Name:
Happy New Year!
Description:
For time:
100 Burpees
100 Burpees
Performed by 1 athlete
Podium
Male RX:
8:15
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Open gym - all
Workout Name:
None
Description:
100 burpees for time
8 T2B EMOM starting at 1:00
8 T2B EMOM starting at 1:00
Performed by 1 athlete
Podium
Male RX:
12:51
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Like TrackMyPR on facebook