Wednesday, January 31, 2018

Class:
All
Warmup:
12-9-6-3
Ring Rows
Tall Box Jumps w/ a step down
Workout Name:
None
Description:
3 x 5:00
100 Double Unders
AMRAP CTB Pull Ups
Rest 3:00
(Do not exceed 40 CTB per interval)


Focus on performing large sets of pull ups. The goal is not to accumulate max singles but to practice technique and connecting multiple reps.

Beginner: 50 Single Leg Single Unders/side followed by double under attempts until 3:00, then ring rows
Intermediate: 50 Double Unders (2:30 or less); Chin over bar pull ups
Advanced: Rx
Competitor: 150 DU
Performed by 1 athlete
Podium
Male RX:
Douglas T
40 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3 rounds
10m forward bear crawl
10m backward bear crawl
10 Air Squats
Workout Name:
None
Description:
AMRAP 20
5 Strict Toes to Bar/Hanging Leg Raise to L-Sit/Hanging Knee Raise
10 Russian Twists with Wall Ball (L+R = 1)
15 Wall Balls
20/15 Calorie Row
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
3+0reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Five 4:00 Rounds
20 Overhead Squats 115/85lbs
30 GHD Sit Ups
Max Shuttle sprint 10m

Score is reps shuttle sprints
Performed by 1 athlete
Podium
Male RX:
Dennis S
83 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, January 30, 2018

Class:
QuickFit
Warmup:
2 rounds
20 High Knees
20 Butt Kickers
5 side ab bridges/side
Workout Name:
None
Description:
Every 3:00 for 5 rounds
Run 200m
15 Kettlebell Swings
15 Sit Ups
15 Air Squats
Cooldown:
:90 second half frog seated forward fold/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2:00 rock bottom squat hold
-then-
3 Rounds
10 empty bar Thrusters
10 Good Mornings
Workout Name:
None
Description:
Back Squats

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.
Performed by 8 athletes
Podium
Male RX:
Drew M
18 reps
Female RX:
Karla G
30 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Dumbbell 16.1
Description:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. dumbbell overhead walking lunge
8 burpees (2018 standard*)
25-ft. dumbbell overhead walking lunge
8 chest-to-bar pull-ups

*Lateral over dumbbell, must jump feet back and foward

Beginner: 30/15; 5 Banded Strict Pull Ups or Jumping Pullups (Head 6" below bar)
Intermediate: 40/25; Chin over Bar Pull Ups
Advanced: 50/35
Performed by 5 athletes
Podium
Male RX:
Dennis S
10+35reps
Female RX:
Male Scaled:
Thomas M
5+7reps
Female Scaled:
Karla G
6+63reps
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 5 Mins x 3
Rest 2:00

Climb the ladder
3 Calorie Row
3 Calorie Bike
6/6, 9/9, etc..

Start over each AMRAP
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 29, 2018

Class:
QuickFit
Warmup:
3 rounds
10 steps hip circle side shuffle, each way
3 inch worms
Workout Name:
None
Description:
3 rounds
15-10-5
Bike Calories
Single Leg V-Ups, alternating
Dumbbell Push Press (2 DBs)
Rest 2:00 between rounds
Cooldown:
30 Hip Extensions in as few sets as possible
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Row 300m
10 Burpees
10 Overhead Squats 45/35
Workout Name:
None
Description:
For Time
10 Squat Snatch 135/95lbs
25 Handstand Push Ups
10 Squat Snatch
25 Handstand Push Ups
10 Squat Snatch

Use Open Standard

Time cap 10:00
Add :01 per rep not completed
Performed by 5 athletes
Podium
Male RX:
Dennis S
7:47
Female RX:
Male Scaled:
Drew M
10:08
Female Scaled:
Nicole N
10:08
Show All Results
Class:
All
Workout Name:
None
Description:
EMOM for 15 Minutes
20 KB Swings 53/35lbs
20 Goblet Squats 53/35lbs
20 Push Ups


Alternate movements each minute

Beginner: 15 reps of each; 35/18; Box Push Ups
Intermediate: 15 reps of each @ Rx weight, 12 Push Ups (female)
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
2-way Tie
300 reps
Female RX:
Karla G
300 reps
Male Scaled:
Thomas M
210 reps
Female Scaled:
Nicole N
250 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
40 Wall Balls 20/14lbs x 5
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, January 28, 2018

Class:
All
Warmup:
3 rounds
8 Hip Extensions on GHD
8 Hollow Swings (increase amplitude each round)
Run 100m
Workout Name:
None
Description:
Deadlift 3 reps
Deadlift 6 reps
Deadlift 9 reps
Weight should decrease each set as reps increase
Performed by 1 athlete
Podium
Male:
Dennis S
1175 lbs
Female:
Show All Results
Class:
All
Workout Name:
CrossFit Games Open 13.4
Description:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Beginner: 95/55; Hanging Knee Raise with feet to hip level
Intermediate: 115/75; Rx T2B
Advanced: Rx

Compare to 1/25/2016 & 2/5/2014 & 3/29/2013
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, January 27, 2018

Class:
All
Warmup:
Description:Warmup
4 rounds each, alternating with a partner
Gym Length partner banded sprint at 70-80% intensity
:10 Ring Support hold (top) + :10 ring support hold (bottom) (Scale top of push up hold + bottom of push up with chest 1" off floor hold)
Workout Name:
Dunn
Description:
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.

Beginner/QuickFit: Ski 6/4 Calories; Burpee Box Jump overs
Intermediate: 3 Chin over Bar Pullups + 3 Ring Push Ups, allowed to jump on top of box
Intermediate+: 3 Chest to Bar Pullups + 3 Ring Dips, allowed to jump on top of box
Intermediate++: 3 Strict Chest to Bar Pull Ups + 3 Strict Ring Dips, allowed to jump on top of box
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Drew M
11+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, January 26, 2018

Class:
QuickFit
Warmup:
30 Plate Jumps
15 Russian KB Swings
30 Plate Jumps
15 Russian KB Swings
30 Plate Jumps
Workout Name:
None
Description:
AMRAP 15
Run 200m
40 Double Unders (scale 30 one-legged singles/side or 75 Singles)
5 D-Ball Deadlifts + 10m D-Ball Carry + 5 D-Ball Deadlifts + 10m D-Ball Carry
Cooldown:
3-5 minute row
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
5+70reps
Female Scaled:
Show All Results
Class:
All
Warmup:
2 Rounds
12 Burpees
12 Handstand Push Ups/HS Holds (~30 sec) - 2 sets or less on HSPU
50' Waiters Walk w/ 1 Dumbbell
Workout Name:
None
Description:
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%
Performed by 4 athletes
Podium
Male:
Douglas T
115 lbs
Female:
Chong H
10 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
30 Box Jump Overs 24/20"
20 Double Dumbbell Ground to Overhead 35/20s

Both Clean and Jerks and Snatches are allowed today. Test both before the WOD to see what feels more efficient

Beginner: 20 Box Jump Overs 20'16"; 15 DB G2OH 25/15#
Intermediate: 25 Box Jump Overs at Rx
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Drew M
8:50
Female RX:
Male Scaled:
Douglas T
7:32
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 3 Minutes x 5
Rest 2:00

Row 500/400m
Max Muscle Ups in remaining time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 25, 2018

Class:
QuickFit
Warmup:
5x10m shuttles (there and back is one)
10 side hip bridges per side
5x10m shuttles
10 squats
Workout Name:
None
Description:
AMRAP 12
Ski 8/5 Calories
8 Burpees
8 Kettlebell Swings (overhead)
8 Plank Hands to Elbows to Hands
Cooldown:
100m Walking Lunge
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Front Squat
40 Reps for time @ 60% 1RM
Rack/Unrack anytime
Performed by 3 athletes
Podium
Male RX:
Douglas T
2:50
Female RX:
Chong H
3:04
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 6 Minutes x 2
Row 750m
30 Overhead Squats 95/65lbs
Max Toes to Bar in remaining time

Rest 4:00 between efforts

The overhead squats should be 3 sets or less for both rounds. Athletes should have at least one minute for the toes to bar. Commit to big sets of overhead squats!

Beginner: Row 600/500m; 20 Overhead Squats at 55/35; Hanging Knee Raise
Intermediate: 25 OHS @ 75/50
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
47 reps
Female Scaled:
Show All Results

Wednesday, January 24, 2018

Class:
QuickFit
Warmup:
Description:Warmup
:30 jump rope
15 Banded Good Mornings
:30 jump rope
Workout Name:
None
Description:
3 rounds for time of:
Row 500m
12 Dumbbell Burpee Box Step Ups (Advanced: with strict push up)
Cooldown:
15 GHD Sit Ups
:30 GHD Sit Up Hold at extension
15 Sit Ups
:30 Flutter Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Accumulate 90sec in a HS hold
then
AMRAP for 4:00
7/4 Push Ups
35 Double Unders
Workout Name:
None
Description:
Handstand Push Up Technique Work
then
EMOM 5:00
Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable
Performed by 3 athletes
Podium
Male RX:
Matt L
40 reps
Female RX:
Karina R
18 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Five 3:00 Rounds
20 Kettlebell Swings 53/35lbs
12 Handstand Push Ups
Max Double Unders in remaining time
No Rest between rounds

The handstand push ups should be 4 sets or less for the duration of the workout. You should have at least one minute for the double unders on the first round.

Beginner: 20 Swings @ 35/18; 3 Wall Walks or 3x Kick-up to HS + :10 hold
Intermediate: 44/26; 6-8 Reps and/or reduced ROM
Advanced: Rx
Competitor: 30 KB Swings; 15 HSPU
Performed by 3 athletes
Podium
Male RX:
Douglas T
76 reps
Female RX:
Male Scaled:
Phillip S
25 reps
Female Scaled:
Karina R
58 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Sets of Max Rep Unbroken Hang Power Cleans
Rest 3:00
135/95lbs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 23, 2018

Class:
QuickFit
Warmup:
4 Rounds
8 Jumping Lunges
4 Slow Band Pull Aparts
Workout Name:
None
Description:
Every 2:00 until failure
Bike (calories)
D-Ball Cleans (reps)
Men start at 6 Bike Cal and 3 Cleans. Add 2 Calories + 1 Clean every round.
Women start at 3 Bike Cal and 3 Cleans. Add 1 Calorie + 1 Clean every round
Cooldown:
Jog 200m
Performed by 1 athlete
Podium
Male RX:
Matt L
7+24reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
CrossFit Open 17.1
Description:
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes
Performed by 8 athletes
Podium
Male RX:
Dennis S
12:57
Female RX:
Male Scaled:
2-way Tie
20:00
Female Scaled:
Nicole N
20:03
Show All Results
Class:
All
Workout Name:
None
Description:
Back Squats
Choose a weight you believe you can hit for 8-15 reps (~70% 1RM)

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.
Performed by 9 athletes
Podium
Male RX:
Sebastian A
26 reps
Female RX:
Karina R
26 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
12 GHD Sit Ups
12 DB Thrusters 50/35s
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 22, 2018

Class:
All
Warmup:
1:00 Pec Smash with lacrosse ball/side
-then-
2 rounds
12 Steps Walking Lunges
12 Box Jumps
12 Good Mornings
Workout Name:
None
Description:
AMRAP 10 Minutes
5 Deadlift 225/155lbs
10 Box Jumps 24/20"
15 Wallballs 20/14lbs

Beginner: 165/105; 20/16"; 14/10# to 10/9'
Intermediate: 195/125; Rx; Rx
Advanced: Rx
Competitor: 275/185
Performed by 10 athletes
Podium
Male RX:
Dennis S
8+5reps
Female RX:
Nicole N
5+0reps
Male Scaled:
Female Scaled:
Karina R
5+1reps
Show All Results
Class:
All
Workout Name:
None
Description:
Every 2:00 until failure
15 Lateral Bar Burpees
10 Power Snatch 135/95lbs
(20 Minute Cap)

Snatches should be touch and go or light singles. Compare to Power Snatch intervals during Cycle three to pick appropriate weight. Scale to be able to reach the 10 minute mark.

Beginner: 10 Bar Burpees; 7 Power Snatches 95/55
Intermediate: 12 Bar Burpees; 8 Power Snatches 115/75
Advanced: Rx
Performed by 8 athletes
Podium
Male RX:
Dennis S
2+22reps
Female RX:
Male Scaled:
Matt L
4+18reps
Female Scaled:
Nicole N
3+18reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Bike 2/1.6k x 3
Rest 3:00
Performed by 1 athlete
Podium
Male RX:
Dennis S
8:30
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
Every :30 for 4 minutes
A) 3-5 Burpees
B) 5 Dumbbell Strict Shoulder Press (2 Dumbbells)
Workout Name:
None
Description:
EMOM 15
A) 1 Sled Push (up and down driveway) 135/45+
B) 7 Dumbbell Clean and Jerks (2 Dumbbells)
C) 15 Sit Ups + 6" Feet off floor hold until :45
Cooldown:
10 Hip Extensions + :30 Hip Extension Hold
10 Squats + :30 Squat Hold
Performed by 0 athletes
Podium
Male:
Female:

Sunday, January 21, 2018

Class:
All
Warmup:
3 rounds
8 D-Ball Deadlifts
8 Jumping Lunges
8 V-Ups
Workout Name:
18.0
Description:
21-15-9
Alternating Dumbbell Snatch
Lateral Burpees over Dumbbell
Cooldown:
Row 500m
100 Flutter Kicks
Row 500m
Performed by 2 athletes
Podium
Male RX:
Douglas T
4:19
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Saturday, January 20, 2018

Class:
All
Warmup:
Run 200m
2 Rounds of Cindy
Run 200m
1 Round of Cindy
Workout Name:
None
Description:
With a partner:
AMRAP 15
30/20 Heavy Jump Ropes
20 Wall Balls
10 Power Cleans, 135/95

Other partner rows for calories. Switch every 30/20.

Score 1: Rounds + Reps

QuickFit: 15 Russian KB Swings; 5 Ring Rows
Beginner: 15/10 Heavy Jump Rope; 15 Wall Balls; 95/55; 5 Ring Rows
Intermediate: Rx/Rx; 115/75
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Sam D
5+44reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
With a partner:
AMRAP 15
30/20 Heavy Jump Ropes
20 Wall Balls
10 Power Cleans, 135/95

Other partner rows for calories. Switch every 30/20.

Score 2: Calories Rowed

QuickFit: 15 Russian KB Swings; 5 Ring Rows
Beginner: 15/10 Heavy Jump Rope; 15 Wall Balls; 95/55; 5 Ring Rows
Intermediate: Rx/Rx; 115/75
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 19, 2018

Class:
All
Warmup:
2 Rounds
Run 400m
12* Handstand Push Ups/HS Holds (~30 sec)
*Pick a quantity you can perform in 2 sets or less in a warmup
Workout Name:
None
Description:
Push Jerk 1RM
Performed by 7 athletes
Podium
Male:
2-way Tie
245 lbs
Female:
Chong H
145 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round.
Performed by 6 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Sebastian A
4:19
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Continue Until Failure

In 3:00 Complete
20 Wallballs 20/14lbs
10 Ring Dips
Rest Remainder

Add 2 Wall Balls and 1 Ring Dip per round (22/11, 24/12, 26/13, etc)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 18, 2018

Class:
All
Warmup:
Row 1000m or Run 800m
Workout Name:
None
Description:
1 Set Max Reps Deadlift at 65%
Performed by 9 athletes
Podium
Male RX:
3-way Tie
23 reps
Female RX:
Nicole N
27 reps
Male Scaled:
Phillip S
16 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx
Performed by 8 athletes
Podium
Male RX:
Dennis S
8+35reps
Female RX:
Nicole N
3+47reps
Male Scaled:
Sam D
5+41reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Mile Run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 17, 2018

Class:
All
Warmup:
1:00 Plank Hold
25 Double Unders (1 minute of practice)
20 PVC Pass Through
25 Double Unders (1 minute of practice)
1:00 Plank Hold
Workout Name:
None
Description:
Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat
Performed by 8 athletes
Podium
Male:
2-way Tie
205 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups
Performed by 8 athletes
Podium
Male RX:
Dennis S
5:38
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 2:00 x 3
Rest :60

20 Box Jump Overs 24/20"
Max D-Ball Cleans in remaining time 100/70
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 16, 2018

Class:
All
Warmup:
15-10-5
Wall Balls
KB Swings
Box Jumps
Workout Name:
None
Description:
Back Squat 5RM
Performed by 11 athletes
Podium
Male:
William K
315 lbs
Female:
Carleigh H
215 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx
Performed by 12 athletes
Podium
Male RX:
Matthew A
6:34
Female RX:
Carleigh H
7:20
Male Scaled:
Thomas M
9:00
Female Scaled:
Care B
8:50
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Every :90 Until Failure
3 Bar Muscle Ups
5 Shoulder to Overhead, 135/95lbs

Add 10/5lbs each round
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 15, 2018

Class:
All
Warmup:
AMRAP 6:00
Row 300m
10 RDLs
10 Push Presses
All done with an empty bar
Workout Name:
None
Description:
Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
Performed by 12 athletes
Podium
Male:
Matthew A
245 lbs
Female:
2-way Tie
155 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!
Performed by 12 athletes
Podium
Male RX:
Matthew A
5+110reps
Female RX:
Carleigh H
4+216reps
Male Scaled:
William K
3+203reps
Female Scaled:
Nicole N
3+100reps
Show All Results
Class:
All
Workout Name:
None
Description:
Row 2k
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Ski 2k
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
4 Rounds each, alternating after each full round
20 Russian Kettlebell Swings (Advanced overhead swings)
15 Sit Ups
10 Burpees
* Partner Bikes for distance

Score 1: Time to complete 8 total rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
4 Rounds each, alternating after each full round
20 Russian Kettlebell Swings (Advanced overhead swings)
15 Sit Ups
10 Burpees
* Partner Bikes for distance

Score 2: Distance Biked
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, January 14, 2018

Class:
All
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Build to a heavy sled push (there and back driveway)
Performed by 0 athletes
Podium
Male:
Female:

Saturday, January 13, 2018

Class:
All
Warmup:
Building in weight, 4 rounds of
50' sled pull (using straps facing forward)
100m recovery jog
Workout Name:
Partner Jack
Description:
With a partner, alternate every full round.

Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box

QuickFit: Dumbbell Push Press; Box Step Ups
Beginner: 95/65; 44/26# KBS; 20/16"
Intermediate/Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Nicole N
12+23reps
Show All Results

Friday, January 12, 2018

Class:
All
Warmup:
3 rounds
12 Wall Balls
8 Dumbbell Box Step Ups
4 Strict Pull Ups
Workout Name:
None
Description:
Push Jerk
5x3 @ 85%
Performed by 6 athletes
Podium
Male:
Dennis S
240 lbs
Female:
Chong H
115 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
15-12-9
Power Snatch 115/75lbs
30-24-18
Sit Ups

Practice touch and go power snatches. Each round should start with a big set of unbroken reps followed by quick doubles/singles. The goal is to get as close to unbroken as possible.

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx
Competitor: 135/95; GHD Sit Ups
Performed by 4 athletes
Podium
Male RX:
Sebastian A
4:27
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
:90 Max Box Jump Overs 24/20"
:30 Rest
:90 Kettlebell Swings 70/53lbs
:30 Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 11, 2018

Class:
QuickFit
Warmup:
2 rounds
20 high knees
20 butt kickers
10 Alternating High Kicks
8 rounds
In 2 minutes:
Workout Name:
None
Description:
8 rounds
In 2 minutes:

Bike 12/8 Calories (scale to 10/7 or 8/5 to target <:45 every round)
10 Kettlebell Swings
Hip Bridges with remaining time (switch after 5 per side)
Rest 1:00 between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
AMRAP 8
15/10 Calorie Bike
12 Good Mornings w/ light weight
9 Light Front Rack Lunges
Workout Name:
None
Description:
Deadlift
12-12-12
*Heavier than week 2*
Compare to 12/21/2017
Performed by 4 athletes
Podium
Male:
Dennis S
355 lbs
Female:
Karina R
120 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 2 Minutes x 4
Rest 2:00

Dumbbell Thrusters 50/35lbs
Max Double Unders in remaining time

Round 1 - 18 Thrusters
Round 2 - 15 Thrusters
Round 3 - 12 Thrusters
Round 4 - 9 Thrusters

Beginner: 30/15; 100 Singles unders followed by double under attempts
Intermediate: 40/25
Advanced: Rx
Cooldown:
2:00 Foam Roll Calves
1:00/side Achilles mash
Performed by 5 athletes
Podium
Male RX:
Brett W
451 reps
Female RX:
Male Scaled:
Douglas T
160 reps
Female Scaled:
Karina R
110 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
5 Muscle Ups
50' HS Walk
5 Squat Clean and Jerk 185/125lbs
Performed by 1 athlete
Podium
Male RX:
Dennis S
8:24
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Wednesday, January 10, 2018

Class:
All
Warmup:
Every :30 for 5 minutes (10 rounds)
*From Rack
3 Snatch Grip Behind the Neck Push Press
3 Back Squats
Workout Name:
None
Description:
Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets
Performed by 5 athletes
Podium
Male:
Matthew A
155 lbs
Female:
Chong H
65 lbs
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
L-Sit Hold on Rings

4 Max Effort Holds
Rest 2-3 Minutes
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
5 Rounds
21 Dumbbell Snatch 50/35lbs
15/12 Calorie Row/Ski
9 Chest to Bar Pullups

Practice hand-to-hand dumbbell transitions prior to the WOD. The goal should be to stay unbroken on the snatches.

Beginner: 15 DB Snatch at 30/15#; 5 Banded Strict Chest to Bar Pullups or 9 Ring Rows
Intermediate: 40/25#; Chin over bar pullups
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Matthew A
15:21
Female RX:
Male Scaled:
Female Scaled:
Nicole N
16:04
Show All Results
Class:
QuickFit
Warmup:
Warmup
3 rounds
20 Plate Jumps
3 D-Ball Deadlifts
Workout Name:
None
Description:
AMRAP 20
6 D-Ball Cleans
12/8 Calorie Ski
18 Scissor Kicks (L+R = 1)
24 Double Unders (36 Singles + 1 DU Attempt at the end of every set)
Cooldown:
Recovery
2 minute recovery row
Performed by 1 athlete
Podium
Male RX:
Matt L
8+1reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, January 09, 2018

Class:
QuickFit
Warmup:
5 Inch Worms
10 Banded Good Mornings
3 Inch Worms
5 Banded Good Mornings
1 Inch Worm
Workout Name:
None
Description:
4 rounds
16 Alternating Dumbbell Snatch
8 Burpees
2 Sled Push (there and back driveway twice) - 45/empty
Cooldown:
Jog 200m
:15 Low Plank
:30 High Plank
:15 Low Plank
Jog 200m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2:00 of Couch Stretch each side
then
3 Rounds
20 Lunges
10 KB Snatches (5 each arm)
Workout Name:
None
Description:
Back Squat 5x5 at 90%
of last weeks 5RM
Performed by 11 athletes
Podium
Male:
Dennis S
330 lbs
Female:
2-way Tie
190 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx
Performed by 10 athletes
Podium
Male RX:
Dennis S
8+9reps
Female RX:
Carleigh H
7+7reps
Male Scaled:
Owen R
4+7reps
Female Scaled:
Karina R
3+9reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row 5k
Performed by 1 athlete
Podium
Male RX:
Dennis S
17:55
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Monday, January 08, 2018

Class:
All
Warmup:
7 Rounds
3 Burpees
4 Push Ups
5 Medball Cleans
Workout Name:
None
Description:
Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off
Performed by 7 athletes
Podium
Male:
Matthew A
240 lbs
Female:
Care B
100 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
15 Box Jump Overs 24/20"
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#
Performed by 8 athletes
Podium
Male RX:
Dennis S
4:59
Female RX:
Care B
6:43
Male Scaled:
Thomas M
11:18
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 2 Minutes x 4
Rest 2:00

15/8 Calorie Bike
Max Distance Odd Object Carry 100-200lbs
Performed by 1 athlete
Podium
Male RX:
Dennis S
260 m
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Sunday, January 07, 2018

Class:
All
Warmup:
Run 600m
20 Steps Walking Lunge with Twist
20 Light Kettlebell Swings
8/5 Calorie Bike Sprint
Workout Name:
None
Description:
On the Minute x 24 (6 Rounds)
Station 1 1 Round of Cindy
Station 2 10 Hang Power Snatches
Station 3 Max Calorie Bike
Station 4 Rest

"Cindy" = 5 Pull Ups, 10 Push Ups, 15 Squats

Beginner: 55/35 (3 Banded Strict Pull Ups, 6/4 Push Ups, 12 Squats)
Intermediate: 75/50
Advanced: 95/65
Competitor: 115/80

Score is Bike calories
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
120 reps
Female Scaled:
Show All Results

Saturday, January 06, 2018

Class:
All
Workout Name:
None
Description:
Push Jerk
5x4 @ 80%
Performed by 2 athletes
Podium
Male:
Dennis S
230 lbs
Female:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Squat Snatch 4x5 @70-75%

Jog 800m or Row 1000m for Rest between sets
Performed by 1 athlete
Podium
Male:
Dennis S
155 lbs
Female:
Show All Results
Class:
All
Warmup:
3 rounds, alternating with a partner
Bike/Row/Ski
3 Rounds
:40 Easy
:20 Hard


1:00 air squats at recovery tempo while partner works
Workout Name:
None
Description:
For Time
40 Wallballs 20/14lbs
120 Double Unders
10 Bar Muscle Ups
120 Double Unders
40 Wallballs

Time Cap: 15:00

Strict time cap on this WOD so athletes don't get stuck at the bar muscle ups. The Wall Balls should be 2 sets at most to start or scaled back to a lighter weight. Double Unders should not take more than 3:00 each time. If you're not through the Muscle Ups at the 10:00 you won't likely finish so be sure you scale appropriately.

QuickFit/Beginner: 30 reps 14/10# Wall Balls to 10/9' (emphasis on target height); 200 single unders or 100 penguin jumps; 15 strict chin ups (banded if needed) or ring rows
Intermediate: 60 Double Unders (if <20 unbroken); 20 Burpee Chest to Bar Pullups
Advanced: Rx
Competitor: 20 Bar Muscle Ups
Performed by 4 athletes
Podium
Male RX:
Matt L
10:53
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, January 05, 2018

Class:
QuickFit
Warmup:
2 rounds
20 high knees
20 butt kickers
5 burpees
Workout Name:
None
Description:
Every 3:30 for 5 rounds
Run 400m (scale 300m or 200m)
15 Wall Balls
9 Toes to Bar or hanging knee raise
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2 Rounds
10 Single Leg Kettlebell Romainian Deadlift w/ Left Leg
10 Single Leg Kettlebell Romainian Deadlift w/ Right Leg
15 Dumbbell Push Press
Workout Name:
None
Description:
Deadlift
9-9-9
*Heavier than week 1*
Compare to Thursday, December 14, 2017
Performed by 4 athletes
Podium
Male:
Matthew A
335 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
Bike 2/1.5k or Row 750m
1 Max Set Strict Handstand Push Ups

The row should be performed at a medium tempo (2:30 - 3:00). Scale distance appropriately.

Beginner: Perfect Push Ups
Intermediate: Kipping Handstand Push Ups
Advanced: Strict Handstand Push Ups
Performed by 2 athletes
Podium
Male RX:
Douglas T
50 reps
Female RX:
Male Scaled:
Sebastian A
19 reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
10 Push Ups
10 Deadlift 225/135lbs
10 Pull Ups
10 Deadlift
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 04, 2018

Class:
QuickFit
Warmup:
2 rounds
5 PVC Pass Through
5 PVC Good Mornings
100m ski
Workout Name:
None
Description:
500m-400m-300m-200m-100m Ski
25-20-15-10-5 Kettlebell Swings
25-20-15-10-5 Steps Walking Lunge with Kettlebell (Advanced: overhead)
Cooldown:
Row 200m
Foam roll upper back
Row 200m
Foam roll lower back
Performed by 2 athletes
Podium
Male RX:
Sebastian A
15:38
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Every 2:00 for 8:00
8 Burpee Box Jump Overs
8 Dumbbell Thrusters
Workout Name:
None
Description:
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
Performed by 4 athletes
Podium
Male:
Sebastian A
155 lbs
Female:
Chong H
75 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
2:00 Max Wallballs 20/14lbs
:60 Rest
2:00 Max Toes to Bar
:60 Rest


This WOD is unique, the goal should be repeatable sets if you are unable to do wall balls unbroken for the entire two minutes. For the Toes to bar, break them up early into manageable sets with a focus on minimizing rest between sets.


Beginner: 14/10# Wall Ball to 10/9' (emphasize staying consistent to target height!); Hanging Leg Raise to Hip level with focus on maintaining hollow swing rhythm
Intermediate/Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
Drew M
227 reps
Female RX:
Care B
230 reps
Male Scaled:
Thomas M
182 reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
15 Push Press 115/75lbs
30 Pistols
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 03, 2018

Class:
QuickFit
Workout Name:
None
Description:
5 rounds
AMRAP 3 Minutes
21 Squats
15 Sit Ups
9/5 Push Ups
Max Distance Row in remaining time

Rest 2:00

Score is total distance rowed
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
AMRAP 6:00
12 Goblet Squats
12 Russian Swings
12 Ring Rows
Workout Name:
None
Description:
Back Squat 5RM
Performed by 10 athletes
Podium
Male:
Dennis S
362 lbs
Female:
Carleigh H
205 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 20 Minutes
12 Bar Facing Burpees
12 Power Snatch 75/55lbs
12 Pull Ups


Focus on steady movement and fast transitions. The goal is to keep your rounds near the same time the entire workout. The power snatch and pullups should be completed in 2-3 sets the whole time, no singles. Pick an appropriate weight and rep scheme.


Beginner: 45/35# (use 15# bar); 8 strict banded pullups in sets of 4
Intermediate: 8 pullups in sets of 2+ reps
Advanced: Rx
Competitor: 95/65; Chest to bar pullups
Performed by 8 athletes
Podium
Male RX:
Dennis S
6+30reps
Female RX:
Carleigh H
4+25reps
Male Scaled:
Female Scaled:
Karina R
6+7reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Rest Pause Strict Press

3 Max Sets of Dumbbell Press w/ 25% 1RM Barbell Press in each hand.


After Max set, place the DBs down and take 15 slow deep breaths before performing the next set
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 02, 2018

Class:
All
Warmup:
3 Rounds
10 Box Jump Overs
10 PVC Hang Power Snatches
:30 Handstand Hold
Workout Name:
None
Description:
Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off
Performed by 5 athletes
Podium
Male RX:
Douglas T
52 reps
Female RX:
Nicole N
54 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
12 Rounds Alternating with a Partner
10 Thrusters 95/65lbs
30 Double Unders
*Switch after full rounds*


Scale the weight so all six rounds of thrusters can be completed unbroken. Rounds should be fast!

Beginner: 55/35
Intermediate: 75/50
Advanced: Rx
Competitor: 115/75
Performed by 6 athletes
Podium
Male RX:
Drew M
8:55
Female RX:
Male Scaled:
Thomas M
12:14
Female Scaled:
Nicole N
10:56
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
10 Rounds for time of:
Bike 12/8 Calories
6 Burpees
30' sled drag (forward facing) - light enough to run
Cooldown:
2 rounds
10 Hip Bridges per side
then
2:00 saddle stretch on wall ball
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 01, 2018

Class:
All
Workout Name:
Riley
Description:
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.
Performed by 5 athletes
Podium
Male RX:
Dennis S
36:44
Female RX:
Chong H
37:00
Male Scaled:
Female Scaled:
Show All Results

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