Thursday, January 31, 2019

Class:
All
Warmup:
2 Rounds
:30 Ski or 100m run
:30 Dead Bugs
10 Empty Bar RDLs
10 Empty Bar Front Squats
Workout Name:
None
Description:
For Time
Front Squat
6x6 @ 75%
Rack and Unrack each set

Rest as much as needed to perform the next set with perfect form but this should be faster paced.
Performed by 2 athletes
Podium
Male:
Kenny S
105 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
Every 4 Minutes for 16 Minutes
10 Dumbbell Box Step Overs 24/20#, 50/35s
15 Deadlifts 225/155lbs
Max Double Unders in remaining time

No Rest between rounds

Beginner: 30/15#; 135/85; 10 Singles + 1 DU Attempt
Intermediate: 40/25#; 185/125#
Advanced: Rx

Score is double under reps
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
365 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 4:00 x 5
Run 400m
Max Calories on Bike/Rower/Ski in remaining time
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
15-12-9-6-3 Russian Kettlebell Swings
5-4-3-2-1 Burpees
Workout Name:
None
Description:
Rowing WOD
10 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes.
Cooldown:
15 Rower Pike Ups, slow and controlled
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 30, 2019

Class:
All
Warmup:
Row 500m, then:
3 Rounds
5 Tall Box Jumps
10 Light Hang Power Clean
Workout Name:
None
Description:
For Time
20 Clean @ 70% 1RM
Rest 3:00
15 Clean @ 75% 1RM
Rest 3:00
10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean. Clean reps can be Power, Squat, or a mix of both. The goal is to blend speed and technique.
Performed by 3 athletes
Podium
Male RX:
Kenny S
5:56
Female RX:
Male Scaled:
Douglas T
8:00
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
3 Rounds
Row 500/400m
8 Ring Muscle Ups
24 Alternating Dumbbell Snatch 50/35lbs

Beginner: 12 Ring Rows; 30/15#
Intermediate: 12 Ring Dips; 40/25#
Advanced: Rx (scale RMU volume to complete in 3 sets or less)
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Matt L
15:08
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
5 Rounds
12/8 Calories on Assault Bike
25' Handstand Walk
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
50' Side Shuffle, each way
50' Karaoke, each way
50' Forward + Backward Bear Crawl
100m Ski
Workout Name:
None
Description:
3 rounds with 2:00 rest betwen rounds

AMRAP 5
Ski 500/450m
20 Double Dumbbell Deadlift
200' Farmers Carry
Max Reps Anchored Sit Ups
Cooldown:
2:00 Seated Forward Fold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 29, 2019

Class:
All
Warmup:
AMRAP 5 Minutes
30 Air Squats
20 Empty Bar High Hang Snatches
10 Strict Pull-ups (or 10 pull-up negatives from box)
Max Burpees in remaining time
Workout Name:
None
Description:
Back Squat

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

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.
Performed by 5 athletes
Podium
Male:
Jake W
275 lbs
Female:
Chong H
13 lbs
Show All Results
Class:
All
Workout Name:
CrossFit Games Open 13.1
Description:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Performed by 2 athletes
Podium
Male RX:
Female RX:
Chong H
150 reps
Male Scaled:
Kenny S
110 reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
3 Rounds
30 Thrusters 45/35lbs
100' D-Ball Carry
3 Rope Climbs
Rest 3:00

This interval should be unbroken on the barbell and fairly quick rope climbs.Modify to 20/2 or even turn this into a rope climb skill session.
Performed by 1 athlete
Podium
Male RX:
Dennis S
11:57
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3 rounds
3 Shuttle Runs
3 D-Ball Deadlifts, including lowering
:15 Handstand Hold or High Plank Hold
Workout Name:
None
Description:
AMRAP 12
Run 200m
4 D-Ball Clean to Shoulder
20 Double Unders/Heavy Jump Rope
4 D-Ball Squats
Cooldown:
Accumulate 1:00 in Tuck Hold or L-Sit On Paralettes or 1:30 in Hanging Tuck Hold or L-Sit
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 28, 2019

Class:
All
Warmup:
2 Rounds
Max Duration Ring Support Hold (at the top of the ring dip)
10 Empty Bar Thrusters
5 Kip Swings + 5 Toes to Bar
Workout Name:
None
Description:
3 Rounds For Time
20/14 Calories on Assault Bike
20 Push Jerk 135/95lbs
20 Push Ups

Time cap 18:00

Beginner: 15/10 Calorie Bike; 85/50#; 10 Perfect Push Ups
Intermediate: 115/75#; 15 Perfect Push Ups
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
Jake W
11:18
Female RX:
Male Scaled:
Douglas T
12:00
Female Scaled:
Chong H
12:34
Show All Results
Class:
All
Workout Name:
None
Description:
Every 3 Minutes for 15 Minutes
50' Dumbbell Front Rack Lunge 50/35s
10 Dumbbell Thrusters 50/35s
10 Toes to Bar

The Lunge should be unbroken. Try to go straight from the lunges into the thrusters for as long as possible. Toes to bar should not be more than 2 sets.

Beginner: 30/15#; Hanging Knee Raise or Toes to Hip Level
Intermdiate: 40/25#; Toes to Eye level
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Kenny S
15:00
Female Scaled:
Chong H
15:00
Show All Results
Class:
QuickFit
Warmup:
2 rounds
5 Burpees
20' Floor Sweeps
:20 Low Plank Hold
Workout Name:
None
Description:
Every :30 for 10 minutes complete:
3 Russian Kettlebell Swings
3 Goblet Squats
6/3 Push Ups
Cooldown:
200m jog
20 Slow Air Squats
200m jog
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 25, 2019

Class:
All
Warmup:
2 Rounds
30 Walking Lunge steps (on round 2, lunge with light Dumbbells in Farmers Carry position
75 Single Unders
10 Squat Jumps
Workout Name:
None
Description:
Squat Clean
In 10 minutes, Build to Heavy Single
then
Not for time
Complete 30 Hang Squat Cleans @ 70% of today's heavy single

Every time you drop the bar, subtract number of Squat Cleans completed from 30, and complete that many burpees for your rest period
Performed by 2 athletes
Podium
Male:
Douglas T
95 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 8 Minutes
75 Double Unders
10 DB Burpee Box Overs 24/20" 50/35s
75 Double Unders
10 DB Burpee Box Overs 24/20" 50/35s
75 Double Unders
Max Rep DB Burpee Box Overs 24/20" 50/35s

Scale double unders to a quantity you can complete in :90 consistently

Beginner: 50 Plate Jumps; 30/15s
Intermediate: 50 Double Unders; 40/25s
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Kenny S
172 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
800m Run x 5
Rest 2:00

Goal is negative splits
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
8+8 Single Arm Russian Kettlebell Swings
Run 100m
Ski 100m
Workout Name:
None
Description:
QuickFit Double Tri
For time
Ski 1000m
Row 1000m
Run 600m

Rest 3:00

Ski 500m
Row 500m
Run 600m
Cooldown:
200 alternating single unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 24, 2019

Class:
All
Warmup:
AMRAP 5 Minutes
20 Goblet squats
15 Burpees
10 Strict Pull-ups (or 5 pull-up negatives off of box)
Row in remaining time
Workout Name:
None
Description:
Front Squat (from rack)
For Time
5x8 @ 70%
Performed by 4 athletes
Podium
Male RX:
2-way Tie
6:05
Female RX:
Karina R
5:45
Male Scaled:
Douglas T
7:00
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Every 3 Minutes for 15 Minutes
20 Wallballs 30/20lbs
2 Rope Climbs
Max distance on the rower in the time remaining

There is no rest in between rounds. The row should not degrade into active rest, but will be challenging to maintain a strong pace. Encourage athletes to keep their paces up. The wall-balls are meant to be unbroken even though theyre heavy, so scale athletes wall-ball weight.

Beginner: 15 Wall Balls @ 14/10; 10 Ring Rows or 5 "Single pull" rope climbs
Intermediate: 20 Wall Balls @ 20/14; Climbs to 12'
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
1,449 m
Female Scaled:
Karina R
373 m
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
75 Bar Facing Burpees*
EMOM including 0:00 complete
25 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 rounds
4 tempo push ups (slow down, fast up)
4 burpees
12 Sit Ups
Workout Name:
None
Description:
3 rounds for time of:
42 Heavy Jump Ropes
30 Steps Walking Lunge
18 Dumbbell Bench Press
6 Devil Presses
Cooldown:
3-5 minute recovery bike
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 23, 2019

Class:
All
Warmup:
3 Rounds
Bike 12/9 Calorie Bike
8 Light Power Snatches
4 Kip Swings + 4 Toes to Bar

Increase the sped on the bike each round
Workout Name:
None
Description:
Snatch
For Time
20 Snatch @ 65% 1RM
Rest 3:00
15 Snatch @ 70% 1RM
Rest 3:00
10 Snatch @ 75% 1RM

Percentages based on 1RM Power Snatch. Snatch reps can be power, squat, or a mix of both. The goal here is to blend both speed of reps with technique.
Performed by 5 athletes
Podium
Male RX:
Kenny S
4:57
Female RX:
Male Scaled:
Douglas T
2:30
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
4 Rounds For Time
Row 500/450m
21 Kettlebell Swings 53/35lbs

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
Sam D
12:01
Female RX:
Male Scaled:
Douglas T
11:59
Female Scaled:
Karina R
13:45
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 10 Minutes
Climb the Ladder
2 Calories Assault Bike
2 Toes to Bar
4/4, 6/6, 8/8, etc...
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
5-4-3-2-1
Shuttle Runs
Plate Ground to Overhead
Plate Hug Good Mornings
Workout Name:
None
Description:
Every 4:00 for 16:00
Run 400m
12 Alternating Dumbbell Snatch
9 Burpees
Cooldown:
Accumulate 2:00 in Wall Sit
Performed by 1 athlete
Podium
Male RX:
Sebastian A
15:30
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, January 22, 2019

Class:
All
Workout Name:
None
Description:
Back Squat

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

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. If you get over 15 reps, you went too light. Warm-up percentages are based on 1RM, Die set is based on feel.
Performed by 4 athletes
Podium
Male RX:
Sebastian A
13 reps
Female RX:
Male Scaled:
Douglas T
12 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
CrossFit Open 15.3
Description:
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
Performed by 3 athletes
Podium
Male RX:
Matt L
319 reps
Female RX:
Male Scaled:
Kenny S
326 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
20/16 Calorie Ski
20/16 Calories on Air Bike
Rest 3:00
16/12 Calorie Ski
16/12 Calories on Air Bike
Rest 3:00
12/8 Calorie Ski
12/8 Calories on Air Bike
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
12 Hip Extensions or Banded Good Mornings
12 Steps Walking Lunge
100m Row
Workout Name:
None
Description:
Row 900/800m
3 rounds of "Cindy"
Row 600/500m
2 rounds of Cindy
Row 300/200m
1 round of Cindy

Cindy = 5 Pull Ups/Ring Rows, 10 Push Ups, 15 Air Squats
Cooldown:
50-40-30-20-10 Flutter Kicks
5-4-3-2-1 V-Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 21, 2019

Class:
All
Workout Name:
None
Description:
6 Rounds For Time
6 Sumo DLHP 115/75lbs
9 Lateral Bar Burpees
12 Pull Ups

This should be a fast WOD so pick a weight and pull up amount you can perform unbroken for at least a few rounds. Target time is <12 minutes.

Beginner: 75/45; 8 Ring Rows
Intermediate: 95/60; 6-8 Pull Ups
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Matthew A
10:50
Female RX:
Male Scaled:
Sam D
10:15
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 4 Minutes x 3
15 Power Snatch 75/55lbs
15 Box Jump Overs 24/20"
15 Push Ups
Rest 2:00

Re-start the AMRAP each interval.

Beginner: 55/35#; Box Step Overs or Lower box height; Box Push Ups
Intermediate/Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Matthew A
196 reps
Female RX:
Male Scaled:
Douglas T
151 reps
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 15
Ski 250/200m
20 Wall Balls
2 Forward Facing Sled Drags
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, January 20, 2019

Class:
All
Workout Name:
The Ghost
Description:
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Performed by 1 athlete
Podium
Male RX:
Douglas T
564 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Saturday, January 19, 2019

Class:
All
Workout Name:
Loredo
Description:
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Performed by 1 athlete
Podium
Male RX:
Matt L
25:17
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, January 18, 2019

Class:
All
Warmup:
3 Rounds
:10 Handstand Hold
5 1-Arm Push Jerks with dumbbell, right arm
5 1-Arm Push Jerks with dumbbell, left arm
10 Jumping Lunges
Workout Name:
None
Description:
Push Jerk 1RM
Performed by 3 athletes
Podium
Male:
Douglas T
145 lbs
Female:
Leah M
95 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs

Time cap 15:00

Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
Sebastian A
7:29
Female RX:
Male Scaled:
Douglas T
6:40
Female Scaled:
Leah M
6:58
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 3:00 x 3, Rest 2:00
100' Double Dumbbell Walking Lunge w/ 50/35s (50 R-Arm OH, 50' L-Arm OH)
Max Rep Double-unders in remaining time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
20 Steps Walking Lunge
10 Suitcase Dumbbell Deadlift/side
Workout Name:
None
Description:
AMRAP 20
6 Double Dumbbell Power Cleans
8 Double Dumbbell Front Rack Squats
10/6 Calorie Bike
200m Run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 17, 2019

Class:
All
Warmup:
3 rounds
10 Romanian Deadlifts with light weight
10 Lateral Bar Hops
Run 200m
Workout Name:
None
Description:
1 Max Set
Deadlift reps

Beginner: 165/115
Intermediate: 225/155
Advanced: 275/185
Competitor: 315/205

Pick a weight where you can hit over 10 reps, target is 15+. Perform 3 warm-up sets of 5 reps with the last set of 5 at your working weight.
Performed by 3 athletes
Podium
Male RX:
Dennis S
25 reps
Female RX:
Male Scaled:
Kenny S
20 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 5 Minutes
100' Shuttle
(50' out and back)
5 Chest to Bar Pull Ups

Each 50' = 1 rep
Performed by 3 athletes
Podium
Male RX:
Matt L
18+100reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 5 Minutes
100' Shuttle
(50' out and back)
5 Toes to Bar

Each 50' = 1 rep
Performed by 2 athletes
Podium
Male RX:
Dennis S
14+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
2 Rounds
Run 1 Mile
Row 2k
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
9 Air Squats
6 Burpees
3 Plank Walk Outs
Workout Name:
None
Description:
From 0:00 - 8:00
Run 600m
then
21-15-9
Kettlebell Swings
Burpees

From 8:00 - 16:00
Ski 600/500m
then
21-15-9
Goblet Squats
V-Ups
Cooldown:
Spend 2-3 minutes foam rolling quads, hamstrings, calves
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 16, 2019

Class:
All
Warmup:
Every Minute on the Minute for 5 Minutes
5 PVC Pass Through
5 PVC Overhead Squats
15 Double Unders

Shoulder and Ankle Mobility for OHS
Workout Name:
None
Description:
1RM Misfit Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Performed by 3 athletes
Podium
Male:
Dennis S
215 lbs
Female:
Show All Results
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
Performed by 2 athletes
Podium
Male RX:
Dennis S
265 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
:90 Max Rep Alt Pistols
Rest :60
:90 Max Rep Lateral Bar Burpees
Rest :60
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2 rounds
30 Plate Jumps
10 Wall Balls
Workout Name:
None
Description:
3 rounds
10/7 Calorie Bike
10 Heavy Jump Ropes/20 Double Unders

2 rounds
20/14 Calorie bike
20 Heavy Jump Ropes/30 Double Unders

1 round
30/21 Calorie Bike
30 Heavy Jump Ropes/40 Double Unders

No rest between "sections"
Cooldown:
3 rounds
:60 D-Ball hold in front of body
30 Flutter Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 15, 2019

Class:
All
Warmup:
2 rounds
20 Air Squats
15 Sit Ups
Run 100m
Workout Name:
None
Description:
4 Rounds
Row 400/350m
10 Dumbbell Snatch
10 Steps Dumbbell Overhead Walking Lunge

Switch arms each round
Cooldown:
:30 Star Plank/side
1:00 Low Plank
30 High Plank Knee to Opposite Elbow
1:00 Flutter Kicks (accumulated time)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
16:00
Female Scaled:
Show All Results
Class:
All
Warmup:
3 Rounds
:30 PVC Thoracic Stretch on Med Ball
10 Plate Ground to Overhead 45/25lbs
10 Overhead Walking Lunges with the plate overhead

Hip Mobility for Squatting
Workout Name:
None
Description:
5RM Back Squat
Performed by 3 athletes
Podium
Male:
Dennis S
367 lbs
Female:
Karina R
130 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs

S2OH should be completed in 2 sets or less for all five rounds.

Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105
Performed by 4 athletes
Podium
Male RX:
Matt L
8:12
Female RX:
Male Scaled:
Douglas T
12:56
Female Scaled:
Karina R
14:21
Show All Results
Class:
All
Workout Name:
None
Description:
20-minute Max Distance Assault Bike
Performed by 1 athlete
Podium
Male RX:
Dennis S
13.25 km
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Monday, January 14, 2019

Class:
All
Warmup:
2 rounds
Row 20/15 Calories
10 Tall Box Jumps (step down)
Workout Name:
None
Description:
1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
Performed by 3 athletes
Podium
Male:
Jake W
225 lbs
Female:
Karina R
85 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
2 Rounds
40/30 Calorie Bike
20 Hang Clean and Jerk 115/75lbs

Athletes should emphasize hanging on for big sets with the barbell. The goal is 2 sets each round.

Beginner: 25/15 Calories; 75/45#
Intermediate: 30/20 Calories, 95/60#
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Karina R
9:00
Show All Results
Class:
All
Workout Name:
None
Description:
Every 3:00 Until Failure
30:00 Cap
Row 500m/400m
6 Strict Handstand Push Ups*

Add 2 HSPU Per Round

Scaling to kipping is acceptable. Pick a starting rep scheme that allows you to make it through at least five rounds (15 minutes)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
30 Alternating High Kicks
20 Alternating Box Step Ups
100m Ski
Workout Name:
None
Description:
3 rounds
Ski 300m
Run 600m
10 Burpee Box Jump Overs/Step Overs

Rest 2:00
Cooldown:
3x15 GHD Sit Ups
Performed by 2 athletes
Podium
Male RX:
Matthew A
16:33
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Sunday, January 13, 2019

Class:
All
Warmup:
3 rounds
10 Band Pull Aparts
5 Single Dumbbell Strict Shoulder Press/side
5 Goblet Squats with :03 pause at the bottom
Workout Name:
None
Description:
Starting around 50% 1RM,
Every :30 perform 1 Front Squat from the rack
Add 10/5# every :30

Have a partner load your bar for you. Pick a starting weight that allows you to get at least 8 reps.
Performed by 1 athlete
Podium
Male:
Female:
Leah M
100 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 rounds
15 GHD Sit Ups or Med Ball Sit Ups
20 Alternating Dumbbell Snatch
15 Toes to Bar
20 Alternating Dumbbell Snatch
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, January 12, 2019

Class:
All
Warmup:
Run 600m
10 Burpees while partner hangs from bar, each
Workout Name:
None
Description:
0:00 - 7:00
AMRAP, alternate full rounds with a partner
15/10 Calorie Row
15/10 Ring Dips/Ring Push Ups/Push Ups

7:00-8:00 Rest

8:00 - 15:00
AMRAP, alternate full rounds with a partner
12/8 Calorie Bike
12 Alternating Dumbbell Snatch

15:00 - 16:00 Rest

16:00 - 23:00
AMRAP, alternate full rounds with a partner
9/5 Calorie Ski
3 D-Ball Cleans over Shoulder
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 11, 2019

Class:
All
Warmup:
15 Double Dumbbell Push Jerks
10 Single Arm Overhead Lunge w/ Dumbbell, right
15 Double Dumbbell Push Jerks
10 Single Arm Overhead Lunge w/ Dumbbell, left
Run 400m
Workout Name:
None
Description:
Push Jerk
5x3 @ 85-90%
Performed by 2 athletes
Podium
Male:
Dennis S
245 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 12 Minutes
25' Handstand Walk
10 Front Squat 165/115lbs
10 Bar Facing Burpees

Beginner: 25' Forward + Backward Bear Crawl; 95/65#
Intermediate: :30 Handstand Hold or 15 Hand Lifts or Shoulder Taps; 135/95
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Dennis S
6+0reps
Female RX:
Male Scaled:
Matt L
4+0reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
12k Run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
5 Burpees
5 High Plank to Low Plank Transitions
Run 200m
5 High Plank to Low Plank Transitions
5 Burpees
Workout Name:
None
Description:
AMRAP 15
Bike 100m
10 Push Ups
100' D-Ball Carry (in front of body)
Bike 200m
10 Push Ups
100' D-Ball Carry (in front of body)
Bike 300m
10 Push Ups
100' D-Ball Carry (in front of body)
etc
Cooldown:
50 Frog Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 10, 2019

Class:
All
Warmup:
2 Rounds
10 Empty Bar Good Mornings
10 Empty Bar Shoulder Press
30 Plate Jumps
Workout Name:
None
Description:
5 Rounds
40 Double Unders
10 Kipping Handstand Push Ups
10 Deadlift 185/115lbs
Rest :60
Performed by 2 athletes
Podium
Male RX:
Matthew A
9:27
Female RX:
Male Scaled:
Kenny S
15:05
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Deadlift 20 reps
Performed by 1 athlete
Podium
Male:
Kenny S
135 lbs
Female:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Bench Press
5x5 As heavy as possible
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Warmup:
Warmup
5 rounds
5 Wall Balls
10 Jump Ropes
Workout Name:
None
Description:
For time
100' Walking Lunge
20 V-Ups
100 Jump Rope
20 Sit Ups
100' Walking Lunge
20 Hanging Knee Raises
100 Jump Rope
20 Flutter Kicks (4 Count)
100' Walking Lunge
Rest 2:00
Run 600m
Cooldown:
Foam roll calves/hamstrings/glutes :90+ each side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 09, 2019

Class:
All
Warmup:
2 Rounds w/ an Empty Bar
5 High Hang Squat Snatch + 5 Overhead Squats
Bike 10 Calories
5 Low Squat Snatches + 5 Overhead Squats
Bike 10 Calories
Workout Name:
None
Description:
Misfit Snatch Complex
Every 2:00 for 8 Minutes
3 Reps @ 75%+ of 1RM
You can build throughout sets
Performed by 2 athletes
Podium
Male:
Dennis S
155 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
15/10 Calorie Bike
20 Kettlebell Snatch 53/35lbs

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Dennis S
5:08
Female RX:
Male Scaled:
Kenny S
7:15
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Distance
Run 8:00 x 3
Rest 4:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
AMRAP 3
"Cindy"
5 Pull Ups/Ring Rows/Jumping Pull Ups
10 Push Ups
15 Air Squats
Workout Name:
None
Description:
2 rounds
Row 40/30 Cal
30m Sled Push (driveway there and back)
Row 40/30 Cal
30 Alternating Dumbbell Snatch

Rest 3:00
Cooldown:
2:00+ seated forward fold
Performed by 1 athlete
Podium
Male RX:
Matthew A
15:20
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, January 08, 2019

Class:
QuickFit
Warmup:
2 rounds
10 Steps Walking Lunge with Twist
10 Lateral Squats, alternating sides
100m Ski
Workout Name:
None
Description:
5 rounds for time of:
Run 200m
Ski 250/200m
30 Russian Kettlebell Swings
Cooldown:
15-10-5 V-Ups
:30-:20-:10 Superman Hold
Performed by 1 athlete
Podium
Male RX:
Sebastian A
16:31
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
J.T.
Description:
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Performed by 1 athlete
Podium
Male RX:
Dennis S
7:46
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
30 Sit Ups
10 Front Squats 135/95lbs

Beginner: 85/50#
Intermediate: 115/75#
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Dennis S
7+10reps
Female RX:
Male Scaled:
Matt L
6+7reps
Female Scaled:
Show All Results
Class:
All
Warmup:
Move steady through:
4-way Banded Glute Activation (15 reps in each direction - left, right, forward, backward)
15 Goblet squats w/ band around knees
500m Row
Workout Name:
None
Description:
Back Squat 5x5 @ 90% 5RM
Performed by 4 athletes
Podium
Male:
Dennis S
325 lbs
Female:
Show All Results

Monday, January 07, 2019

Class:
All
Warmup:
3 Rounds
Run 200m
5 Burpee Broad Jumps
:20 Handstand Hold or 20' Handstand Walk (or 4 handstand walk attempts)
Workout Name:
None
Description:
Power Clean
3 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset
Performed by 7 athletes
Podium
Male RX:
2-way Tie
33 reps
Female RX:
Karina R
28 reps
Male Scaled:
Douglas T
55 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
4 rounds for time of
Run 400m
40' Handstand Walk

Beginner: 40' Forward + Backward Bear Crawl
Intermediate: :40 Handstand Hold or 20 Hand Lifts or Shoulder Taps
Advanced: Rx
Performed by 7 athletes
Podium
Male RX:
Matthew A
9:11
Female RX:
Male Scaled:
Kenny S
11:55
Female Scaled:
Karina R
14:08
Show All Results
Class:
All
Workout Name:
None
Description:
6 Rounds
10 Thrusters 115/75lbs
1 Legless Rope Climb
Rest :30
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
EMOM 16
A) 12/8 Calorie Bike
B) 6 Devil Presses
C) 50 Jump Rope (Athlete's choice)
D) Core Hold

Minute 4: 30-sec Star Plank
Minute 8: 30-sec Star Plank
Minute 12: 30-sec Flutter Kicks
Minute 16: 60-sec Low Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, January 06, 2019

Class:
All
Warmup:
3 Sets:
5m Dual Theraband Tall Plank Lateral Crawl R
5m Dual Theraband Tall Plank Lateral Crawl L
10 Dual Theraband Air Squat @ 20X0 Tempo
15 Prisoner Good Morning
Workout Name:
None
Description:
Every 2:00 for 5 sets, climbing in weight
1 Squat Clean + 2 Front Squats
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
Row 250m
25 Kettlebell Swings, 70/53
Row 250m
Cooldown:
5:00 Slow Recovery Bike/Row/Ski
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, January 05, 2019

Class:
All
Warmup:
4 rounds each, alternate with a partner
4/2 strict pull ups
4 narrow stance squats holding wall ball at extension
4 romanian deadlifts, empty bar
then
2 rounds each
8/5 calorie sprint on bike
Workout Name:
None
Description:
For Time (with a partner, switch whenever):
120 Chest to Bar Pull-Ups
or Toes to Bar (athlete's choice)
100 Wall Balls 30#
/20#
80 Box Jump Overs 24/20"
60 Deadlift 185#
/125#
40 Pistols
or Lunge Steps
20/14 Cals Assault Bike (each)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 04, 2019

Class:
All
Warmup:
10 Empty Bar Press/Push Press/Push Jerk
4 Kip Swings, 3 Kipping Pull-ups, 2 Kipping Chest to Bar Pull-ups
10 Empty Bar Romanian Deadlifts

For the pressing, R1 is press, R2 is push press, and R3 is push jerk.
Workout Name:
None
Description:
Push Jerk
5x4 @ 80%
Performed by 5 athletes
Podium
Male:
Dennis S
220 lbs
Female:
Karina R
80 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 9 Minutes
Climb the Ladder
3 Chest to Bar
3 Burpee Box Jump Overs 24/20"
6/6, 9/9, etc.

Beginner: 20/16"; Ring Rows
Intermediate: Chin over Bar Pull ups (if possible perform first 3 reps of each round as C2B)
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Dennis S
119 reps
Female RX:
Male Scaled:
Douglas T
126 reps
Female Scaled:
Karina R
76 reps
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
500/375 Calorie Row
Performed by 2 athletes
Podium
Male RX:
Dennis S
24:05
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
1:00 Burpees
1:00 Shuttle Runs
1:00 Flutter Kicks
Workout Name:
None
Description:
4 Rounds
Run 400m
30 Sit Ups
20/12 Calorie Bike
Cooldown:
2:00 Pigeon Stretch/side
Performed by 3 athletes
Podium
Male RX:
Sebastian A
17:31
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Thursday, January 03, 2019

Class:
All
Warmup:
20 Banded Good Mornings, then
200m Run
2:00 Ring Support/Push Up Plank hold (accumulate as much time as possible in 2:00)
20 Wallballs
Workout Name:
None
Description:
4 Rounds
20 Wallballs 20/14lbs
8 Ring Dips
Run 400m
Rest 2:00
Wall-ball and Ring Dip sets SHOULD BE UNBROKEN
Performed by 6 athletes
Podium
Male RX:
Jake W
16:51
Female RX:
Male Scaled:
Douglas T
16:20
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Deadlift 2x18
Performed by 3 athletes
Podium
Male:
Dennis S
320 lbs
Female:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Distance
10:00 Bike x 3
Rest 3:00
Performed by 1 athlete
Podium
Male RX:
Dennis S
19,209 m
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
20 Alternating Dumbbell Snatch
20 Steps Walking Lunge
10 Alternating Dumbbell Snatch
10 Steps Walking Lunge
Workout Name:
None
Description:
3 rounds
15/10 Calorie Ski
15/10 Push Ups
15 Kettlebell Swings
15/10 Push Ups
15/10 Calorie Ski

Rest 1:00 between rounds
Cooldown:
3 sets for max reps
Low Ring Mountain Climbers
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 02, 2019

Class:
All
Warmup:
With a partner
60/40 calorie bike (switch every 10)
40 Kip Swings (switch every 5)
8 Empty Bar MisFit Clean Complex (switch every 1)
Workout Name:
None
Description:
Misfit Clean Complex
5:00 to build in weight to 75%
then
Every :90 for 9 Minutes
2 Reps @ 75%+ of 1RM
You can build throughout sets
Performed by 1 athlete
Podium
Male:
Douglas T
95 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
100' Dumbbell Walking Lunge 50/35s (1 Overhead, 1 in Front Rack, Regionals Standard)
5 Bar Muscle Ups
20/12 Calorie Bike

Beginner: 30/15#; 5 Banded Strict Pull Ups; 15/8 Calorie Bike
Intermediate: 40/25#; 5 Strict Chest to Bar Pull Ups
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competitor Extra
Workout Name:
None
Description:
10 Rounds
3 Deficit (6/4") Handstand Push Ups
30 Double Unders
Rest/Transition as needed
Performed by 1 athlete
Podium
Male RX:
Dennis S
8:23
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds
5 Burpees
10 Downward Dog Shoulder Taps
10 Alternating High Kicks
Workout Name:
None
Description:
5 Rounds
20/14 Calorie Row
10 Lateral Burpees over Rower
10 Wall Balls
Rest 2:00
Cooldown:
Accumulate 30 reps Renegade Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, January 01, 2019

Class:
All
Workout Name:
Hamilton
Description:
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
Performed by 4 athletes
Podium
Male RX:
Dennis S
40:40
Female RX:
Male Scaled:
Owen R
59:30
Female Scaled:
Show All Results

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