Thursday, October 31, 2013
Class:
All
Workout Name:
Halloween WOD
Description:
1. Go to store - 400m run
2. Pick a pumpkin - 30 wall balls
3. Bring pumpkin home - 400m run with WB
4. Clean the pumpkin - 40 med ball squat clean (each rep touches the ground)
5. Carve the pumpkin - 50 med ball twists
6. Go trick or treaing - 100 steps lunge with WB
7. Eat candy - 60 med ball situps
8. Smash pumpkin - 1 ball slam
2. Pick a pumpkin - 30 wall balls
3. Bring pumpkin home - 400m run with WB
4. Clean the pumpkin - 40 med ball squat clean (each rep touches the ground)
5. Carve the pumpkin - 50 med ball twists
6. Go trick or treaing - 100 steps lunge with WB
7. Eat candy - 60 med ball situps
8. Smash pumpkin - 1 ball slam
Performed by 3 athletes
Podium
Male RX:
16:01
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, October 30, 2013
Class:
All
Workout Name:
Isla
Description:
28 minute AMRAP
With a partner, partition the reps any way with one partner working at a time:
7 Wall Climbs
14 Partner Deadlifts (315/225)
21 Burpees
400m tandem sandbag carry (50/30)
With a partner, partition the reps any way with one partner working at a time:
7 Wall Climbs
14 Partner Deadlifts (315/225)
21 Burpees
400m tandem sandbag carry (50/30)
Performed by 4 athletes
Podium
Male RX:
4+0reps
Female RX:
3+36reps
Male Scaled:
03+036reps
Female Scaled:
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Tuesday, October 29, 2013
Class:
All
Workout Name:
None
Description:
10m AMRAP
12 Box Jumps (30/24)
8 Power Snatch (95/65)
4 Burpee Pullup or 4 Burpee Bar Muscle Ups (advanced)
12 Box Jumps (30/24)
8 Power Snatch (95/65)
4 Burpee Pullup or 4 Burpee Bar Muscle Ups (advanced)
Performed by 9 athletes
Podium
Male RX:
4+6reps
Female RX:
Male Scaled:
3+21reps
Female Scaled:
3+8reps
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Class:
All
Workout Name:
None
Description:
Power Snatch 5RM
Monday, October 28, 2013
Class:
All
Warmup:
10m on the minute
Even: Max plank hold (elbows and toes)
Even: Pistols - select your scaling and go for between 6-10 reps
Even: Max plank hold (elbows and toes)
Even: Pistols - select your scaling and go for between 6-10 reps
Workout Name:
None
Description:
15m AMRAP
200m run
15 Ring Pushups
15 Back Squats (115/75)
15 KB Swings (53/36)
200m run
15 Ring Pushups
15 Back Squats (115/75)
15 KB Swings (53/36)
Performed by 10 athletes
Podium
Male RX:
4+16reps
Female RX:
Male Scaled:
Female Scaled:
3+1reps
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Friday, October 25, 2013
Class:
All
Workout Name:
None
Description:
4 RFT
Run 800m
10 Burpees
15 Steps Walking Lunge with 45/25# plate, held any way
20 Pushups
25 Situps
Run 800m
10 Burpees
15 Steps Walking Lunge with 45/25# plate, held any way
20 Pushups
25 Situps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Friday Night Lights October
Description:
60 minute AMRAP
Run 1200m
10 KB Swings
15 Steps Walking Lunge with kettlebell, held any way
20 Pushups
25 Situps
Run 1200m
10 KB Swings
15 Steps Walking Lunge with kettlebell, held any way
20 Pushups
25 Situps
Performed by 3 athletes
Podium
Male RX:
5+0reps
Female RX:
4+0reps
Male Scaled:
Female Scaled:
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Thursday, October 24, 2013
Class:
All
Workout Name:
None
Description:
5 RFT
7 Deadlifts (275/185)
30 Squats
7 Handstand pushups
7 Deadlifts (275/185)
30 Squats
7 Handstand pushups
Cooldown:
3 sets of 10 strict ring rows
Performed by 2 athletes
Podium
Male RX:
8:09
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, October 23, 2013
Class:
All
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20 pound ball
150 Wallball shots, 20 pound ball
Cooldown:
3 minutes max double unders
2 minutes max flutter kicks
1 minute max chest to bar pullups
2 minutes max flutter kicks
1 minute max chest to bar pullups
Performed by 8 athletes
Podium
Male RX:
5:08
Female RX:
Male Scaled:
Female Scaled:
11:35
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Tuesday, October 22, 2013
Class:
All
Warmup:
Rope Climb Practice
Workout Name:
None
Description:
For time:
Row 1000m
40 alternating sandbag stepups onto 24/20" box w/ 50/30# sandbag
20 sandbag bear hug squats
5 rope climbs
10 sandbag bear hug squats
20 alternating sandbag stepups
Row 500m
Row 1000m
40 alternating sandbag stepups onto 24/20" box w/ 50/30# sandbag
20 sandbag bear hug squats
5 rope climbs
10 sandbag bear hug squats
20 alternating sandbag stepups
Row 500m
Performed by 3 athletes
Podium
Male RX:
13:08
Female RX:
Male Scaled:
16:12
Female Scaled:
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Monday, October 21, 2013
Class:
All
Workout Name:
None
Description:
Overhead Squat 3-3
Overhead Squat 2-2
Overhead Squat 1-1
Overhead Squat 2-2
Overhead Squat 1-1
Class:
All
Workout Name:
Lift Up Luke
Description:
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups
Comments:
www.liftupluke.com
Performed by 7 athletes
Podium
Male RX:
4+13reps
Female RX:
Male Scaled:
2+28reps
Female Scaled:
2-way Tie
2+0reps
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Friday, October 18, 2013
Class:
All
Workout Name:
The Fittest Games Lottery WOD 3
Description:
3 RFT
15 Toe to bar
15 Shoulder to overhead (115/85)
15 Burpee over bar (lateral or facing bar)
15 Toe to bar
15 Shoulder to overhead (115/85)
15 Burpee over bar (lateral or facing bar)
Comments:
Cashout: Row 3000m with a partner switching every 300m
Performed by 2 athletes
Podium
Male RX:
7:34
Female RX:
Male Scaled:
Female Scaled:
13:56
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Thursday, October 17, 2013
Class:
All
Warmup:
Beginner: Review Squat Snatch
Int/Adv: Every 30s for 6 minutes perform 1 squat snatch @ ~80% of 1RM (12 total)
Int/Adv: Every 30s for 6 minutes perform 1 squat snatch @ ~80% of 1RM (12 total)
Workout Name:
None
Description:
3 RFT
Run 400m
12 Squat Snatch (75/45)
9 HSPU
Run 400m
12 Squat Snatch (75/45)
9 HSPU
Performed by 2 athletes
Podium
Male RX:
14:25
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, October 16, 2013
Class:
All
Workout Name:
None
Description:
5 rounds for total reps
1 minute of burpees to 6" reach
1 minute Ring Muscle Ups (or C2B or regular pullups)
1 minute rest
1 minute of burpees to 6" reach
1 minute Ring Muscle Ups (or C2B or regular pullups)
1 minute rest
Performed by 5 athletes
Podium
Male RX:
126 reps
Female RX:
Male Scaled:
125 reps
Female Scaled:
83 reps
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Class:
All
Workout Name:
None
Description:
Thruster 3-3-3-3-3
Performed by 0 athletes
Podium
Male:
Female:
Tuesday, October 15, 2013
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Cooldown:
5 minutes to practice handstand walks
Performed by 5 athletes
Podium
Male RX:
355 reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, October 14, 2013
Class:
All
Workout Name:
Elizabeth
Description:
21-15-9 reps of:
Clean 135 pounds
Ring dips
Clean 135 pounds
Ring dips
Performed by 7 athletes
Podium
Male RX:
6:15
Female RX:
Male Scaled:
9:50
Female Scaled:
11:25
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Class:
All
Workout Name:
None
Description:
Split Jerk 1-1-1-1-1
Saturday, October 12, 2013
Class:
All
Workout Name:
Collin
Description:
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, October 11, 2013
Class:
All
Workout Name:
None
Description:
10m AMRAP
5-10-15-20, etc reps
Double Unders
KB Swings (53/36)
Push Ups
5-10-15-20, etc reps
Double Unders
KB Swings (53/36)
Push Ups
Performed by 1 athlete
Podium
Male RX:
4+35reps
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Back Squat 10
Back Squat 8
Back Squat 5-5
Back Squat 8
Back Squat 5-5
Thursday, October 10, 2013
Class:
All
Workout Name:
None
Description:
15-12-9
Thrusters (135/95)
Sumo Deadlift High Pulls
Thrusters (135/95)
Sumo Deadlift High Pulls
Cooldown:
3x10 weighted pushups (with sandbag on back) - scaling should be done with rubber bands to practice keeping a straight body. Stomach/thighs should not touch the ground, only the chest
3x8 Glute Ham Raise
3x8 Glute Ham Raise
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
7:21
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Wednesday, October 09, 2013
Class:
All
Workout Name:
None
Description:
90s max effort 10m shuttle runs (both hands touch across the line)
90s rest
60s max effort 10m shuttle runs
60s rest
30s max effort 10m shuttle runs
Record total # of runs
90s rest
60s max effort 10m shuttle runs
60s rest
30s max effort 10m shuttle runs
Record total # of runs
Performed by 2 athletes
Podium
Male RX:
53 reps
Female RX:
26 reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
12m AMRAP
20 steps Single KB Overhead Walking Lunge (Right hand) - 53/36
20 Toe to bar
20 steps Single KB Overhead Walking Lunge (Left hand)
20 Push Press (95/65)
20 steps Single KB Overhead Walking Lunge (Right hand) - 53/36
20 Toe to bar
20 steps Single KB Overhead Walking Lunge (Left hand)
20 Push Press (95/65)
Performed by 2 athletes
Podium
Male RX:
2+8reps
Female RX:
Male Scaled:
Female Scaled:
1+50reps
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Tuesday, October 08, 2013
Class:
All
Warmup:
Skill: Power Snatch
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
Cooldown:
3x8 dual KB Push Press
Performed by 4 athletes
Podium
Male RX:
8:52
Female RX:
Male Scaled:
12:20
Female Scaled:
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Monday, October 07, 2013
Class:
All
Workout Name:
None
Description:
For time:
400m run
10 Bar Muscle Ups
20 Burpee Box Jumps (24/20) (Big tire outside is 24" and medium height tire is 20")
30 Back Squats (135/95) - taken from the ground
400m run
400m run
10 Bar Muscle Ups
20 Burpee Box Jumps (24/20) (Big tire outside is 24" and medium height tire is 20")
30 Back Squats (135/95) - taken from the ground
400m run
Performed by 5 athletes
Podium
Male RX:
9:53
Female RX:
Male Scaled:
12:54
Female Scaled:
18:01
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Class:
All
Workout Name:
None
Description:
Deadlift 5-5 (warm up sets)
Deadlift 3-3-3
Deadlift 3-3-3
Friday, October 04, 2013
Class:
All
Workout Name:
None
Description:
3 sets
1 Hang Power Snatch (OK to drop bar)
1 Power Snatch
1 Overhead Squat
3 sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Power Snatch (OK to drop bar)
1 Power Snatch
1 Overhead Squat
3 sets
1 Hang Squat Snatch
1 Squat Snatch
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
20 pullups
7 squat snatch (60% of highest strength set completed)
200m sandbag suitcase carry (M 50#/F 30#)
Sandbag must be carried with one hand for the first 100m, then switch to the other hand for the 100m back to the gym. You are allowed to set the sandbag down if you need to rest but you cannot switch hands until you reach the turnaround
20 pullups
7 squat snatch (60% of highest strength set completed)
200m sandbag suitcase carry (M 50#/F 30#)
Sandbag must be carried with one hand for the first 100m, then switch to the other hand for the 100m back to the gym. You are allowed to set the sandbag down if you need to rest but you cannot switch hands until you reach the turnaround
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
19:05
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Thursday, October 03, 2013
Class:
All
Workout Name:
None
Description:
3 sets
1 Hang Power Clean
1 Power Clean
1 Front Squat
I Jerk (Push or Split)
3 sets
1 Hang Squat Clean
1 Squat Clean
1 Jerk (Push or Split)
1 Hang Power Clean
1 Power Clean
1 Front Squat
I Jerk (Push or Split)
3 sets
1 Hang Squat Clean
1 Squat Clean
1 Jerk (Push or Split)
Class:
All
Workout Name:
None
Description:
7m AMRAP
10 toe to bar
20 jumping lunges
30 situps
10 toe to bar
20 jumping lunges
30 situps
Performed by 6 athletes
Podium
Male RX:
4+30reps
Female RX:
Male Scaled:
Female Scaled:
1+26reps
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Wednesday, October 02, 2013
Class:
All
Warmup:
Review Rope Climbs
Workout Name:
Coco
Description:
800m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
400m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
800m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
400m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
800m run
Cooldown:
3 sets of max reps strict chin ups (hands face in)
Comments:
Happy Birthday Collier!
Performed by 6 athletes
Podium
Male RX:
19:48
Female RX:
Male Scaled:
18:48
Female Scaled:
24:49
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Tuesday, October 01, 2013
Class:
All
Warmup:
3x8 split stance push press
Workout Name:
None
Description:
3 rounds
12 squat clean thrusters (115/75)
20m slider
20m bear crawl
12 squat clean thrusters (115/75)
20m slider
20m bear crawl
Performed by 3 athletes
Podium
Male RX:
8:28
Female RX:
Male Scaled:
12:39
Female Scaled:
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