Friday, October 31, 2014
Class:
All
Workout Name:
Zombie Apocalypse
Description:
At 0:00
3 rounds
10 Deadlifts (185/115) - advanced 225/155
20 Wall Balls
At 5:00
Run 800m with sandbag 50/30
At 10:00
18-12-6
Back Squats (95/65) - advanced 135/95
Lateral barbell burpees
At 15:00
2 rounds
30 sandbag ground to shoulder, alternating - must have control at the top
30 alternating sandbag box step ups 24/20
At 20:00
20 alternating jumping lunges
20 situps
Row 1000m (800m for women)
Score is total rounds (5 minute segments) completed. Reps/time are irrelevant. Completion (survival) is the goal.
3 rounds
10 Deadlifts (185/115) - advanced 225/155
20 Wall Balls
At 5:00
Run 800m with sandbag 50/30
At 10:00
18-12-6
Back Squats (95/65) - advanced 135/95
Lateral barbell burpees
At 15:00
2 rounds
30 sandbag ground to shoulder, alternating - must have control at the top
30 alternating sandbag box step ups 24/20
At 20:00
20 alternating jumping lunges
20 situps
Row 1000m (800m for women)
Score is total rounds (5 minute segments) completed. Reps/time are irrelevant. Completion (survival) is the goal.
Comments:
This workout has five 5-minute sections. If the athlete completes the work for that segment, they rest until the next 5 minute interval begins. If they do not make the 5-minute cutoff, they will complete the current work, then rest until the following 5-minute segment begins. Also this means that athlete was unable to escape the zombie apocalypse and they become a zombie. For example, if the athlete finishes the 800m run at 10:30, they rest until 15:00. Then they will restart where they left off, on the 21-15-9 squat/burpee. They do not skip a segment to "catch up"
The goal is to complete all five segments in the allotted time, thus surviving the Zombie Apocalypse.
The goal is to complete all five segments in the allotted time, thus surviving the Zombie Apocalypse.
Performed by 5 athletes
Podium
Male RX:
2-way Tie
3+0reps
Female RX:
Male Scaled:
Female Scaled:
4+0reps
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Thursday, October 30, 2014
Class:
All
Workout Name:
None
Description:
5 Work Sets (7 sets advanced)
1 Power Clean + 1 Hang Squat Clean
work sets should be 70% or higher of 1RM
1 Power Clean + 1 Hang Squat Clean
work sets should be 70% or higher of 1RM
Class:
All
Workout Name:
Nasty Girls
Description:
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Performed by 7 athletes
Podium
Male RX:
7:55
Female RX:
Male Scaled:
12:35
Female Scaled:
14:31
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Wednesday, October 29, 2014
Class:
All
Workout Name:
None
Description:
5 Work Sets (7 sets advanced)
1 Power Snatch + 1 Hang Squat Snatch
work sets should be 70% or higher of 1RM
1 Power Snatch + 1 Hang Squat Snatch
work sets should be 70% or higher of 1RM
Class:
All
Workout Name:
None
Description:
2 Rounds for time of:
20 Cal Row
20 Power Snatches, 75/55
20 Wall Balls, 20/14
20 C2B Pull ups
20 Cal Row
20 Power Snatches, 75/55
20 Wall Balls, 20/14
20 C2B Pull ups
Performed by 7 athletes
Podium
Male RX:
8:23
Female RX:
Male Scaled:
21:10
Female Scaled:
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Tuesday, October 28, 2014
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
Run 400m
15 Thrusters 95/65
Run 400m
15 Thrusters 95/65
Cooldown:
5 gym-length sliders
Extra Credit:
3x5 strict toes to bar with 3-sec descent
Extra Credit:
3x5 strict toes to bar with 3-sec descent
Performed by 11 athletes
Podium
Male RX:
13:28
Female RX:
17:31
Male Scaled:
18:56
Female Scaled:
18:02
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Monday, October 27, 2014
Class:
All
Workout Name:
None
Description:
21-15-9 reps for time of:
Power Clean 155/105
Bar Facing Burpees
Power Clean 155/105
Bar Facing Burpees
Cooldown:
3 untimed rounds
20 KB Russian Twists
10 Goblet Squats
10 Back extensions or Superman with 2 sec hold
10 V Ups
20 KB Russian Twists
10 Goblet Squats
10 Back extensions or Superman with 2 sec hold
10 V Ups
Performed by 14 athletes
Podium
Male RX:
7:38
Female RX:
8:42
Male Scaled:
9:15
Female Scaled:
10:42
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Saturday, October 25, 2014
Class:
All
Workout Name:
None
Description:
30 min AMRAP
500m Row
5 Back Squats from the Rack (185/115)
10GHD Sit Ups
500m Row
5 Back Squats from the Rack (185/115)
10GHD Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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
Performed by 1 athlete
Podium
Male RX:
17:22
Female RX:
Male Scaled:
Female Scaled:
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Friday, October 24, 2014
Class:
All
Workout Name:
None
Description:
Shoulder Press 3-3-3-3-3
Class:
All
Workout Name:
Betty
Description:
5 Rounds
12 Push Presses (135/95)
20 Box Jumps (24/20)
12 Push Presses (135/95)
20 Box Jumps (24/20)
Performed by 11 athletes
Podium
Male RX:
7:02
Female RX:
10:55
Male Scaled:
8:10
Female Scaled:
10:36
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Thursday, October 23, 2014
Class:
All
Workout Name:
None
Description:
3 Working Sets of the Complex
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
*do not drop the bar
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
*do not drop the bar
Class:
All
Workout Name:
Nicole
Description:
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Run 400 meters
Max rep Pull-ups
Comments:
Score is total pullups
Performed by 11 athletes
Podium
Male RX:
119 reps
Female RX:
Male Scaled:
Female Scaled:
56 reps
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Wednesday, October 22, 2014
Class:
All
Workout Name:
None
Description:
Overhead Squat 21 reps
Overhead Squat 15 reps
Overhead Squat 9 reps
Overhead Squat 15 reps
Overhead Squat 9 reps
Class:
All
Workout Name:
None
Description:
Every 2 Minutes for as long as possible
Round 1: 0:00 2:00
20 Double Unders
2 OHS (95/65)
2 Toe to Bars
2 KB Swings (2/1.5)
Round 2: 2:00 4:00
20 Double Unders
4 OHS (95/65)
4 Toe to Bars
4 KB Swings (2/1.5)
Round 3: 4:00 6:00
20 Double Unders
6 OHS (95/65)
6 Toe to Bars
6 KB Swings (2/1.5)
Continuing in this fashion, increasing the number of OHS / Toe to Bars / KB Swings each round
Round 1: 0:00 2:00
20 Double Unders
2 OHS (95/65)
2 Toe to Bars
2 KB Swings (2/1.5)
Round 2: 2:00 4:00
20 Double Unders
4 OHS (95/65)
4 Toe to Bars
4 KB Swings (2/1.5)
Round 3: 4:00 6:00
20 Double Unders
6 OHS (95/65)
6 Toe to Bars
6 KB Swings (2/1.5)
Continuing in this fashion, increasing the number of OHS / Toe to Bars / KB Swings each round
Performed by 11 athletes
Podium
Male RX:
6+51reps
Female RX:
Male Scaled:
4+42reps
Female Scaled:
4+57reps
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Tuesday, October 21, 2014
Class:
All
Workout Name:
None
Description:
Front Rack Lunges
5 x 10 (5 each leg)
5 x 10 (5 each leg)
Class:
All
Workout Name:
None
Description:
21-15-9
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes
Cooldown:
800m run
Performed by 14 athletes
Podium
Male RX:
2-way Tie
3:48
Female RX:
5:27
Male Scaled:
Female Scaled:
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Monday, October 20, 2014
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
Row, 500 m
21 Burpees
Run, 400 m
Cooldown:
100 Med Ball Situps (20/14) for Time
Performed by 9 athletes
Podium
Male RX:
16:37
Female RX:
19:30
Male Scaled:
Female Scaled:
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Saturday, October 18, 2014
Class:
Open Gym
Workout Name:
Bull
Description:
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Performed by 4 athletes
Podium
Male RX:
47:11
Female RX:
Male Scaled:
51:56
Female Scaled:
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Class:
All
Workout Name:
Mini Bull
Description:
2 RFT
50 Double Unders
15 Overhead Squats 95/65
25 Pullups
Run 800m
50 Double Unders
15 Overhead Squats 95/65
25 Pullups
Run 800m
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
26:45
Female Scaled:
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Class:
9AM
Workout Name:
None
Description:
With a team of 4,
1600m tire pull (M 45/F 25)
One partner pulls at a time, split up the 1600m any way.
Other partners complete AMRAP
15 burpees
30 Wall Balls
45 Med Ball Situps
Each completed rounds counts as a one minute deduction from tire pull time
1600m tire pull (M 45/F 25)
One partner pulls at a time, split up the 1600m any way.
Other partners complete AMRAP
15 burpees
30 Wall Balls
45 Med Ball Situps
Each completed rounds counts as a one minute deduction from tire pull time
Performed by 1 athlete
Podium
Male RX:
15:27
Female RX:
Male Scaled:
Female Scaled:
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Friday, October 17, 2014
Class:
All
Workout Name:
CrossFit.com 141010
Description:
For time:
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps
Cooldown:
3x10 Good Mornings with barbell
2x30 Russian KBS
2x30 Russian KBS
Performed by 5 athletes
Podium
Male RX:
11:49
Female RX:
Male Scaled:
16:46
Female Scaled:
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Thursday, October 16, 2014
Class:
All
Workout Name:
None
Description:
6 reps, one every 30 sec
1 Hip Power Snatch
Rest/adjust weights, then at 4:00
6 reps, one every 30 sec
1 Hang Power Snatch from below the knee
Rest/adjust weights, then at 8:00
6 reps, one every 30 seconds
1 Power Snatch
1 Hip Power Snatch
Rest/adjust weights, then at 4:00
6 reps, one every 30 sec
1 Hang Power Snatch from below the knee
Rest/adjust weights, then at 8:00
6 reps, one every 30 seconds
1 Power Snatch
Class:
All
Workout Name:
None
Description:
5 RFT
15 KB Swings (53/35)
15 Burpees
15 KB Swings (53/35)
15 Burpees
Performed by 8 athletes
Podium
Male RX:
7:19
Female RX:
8:15
Male Scaled:
Female Scaled:
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Wednesday, October 15, 2014
Class:
All
Warmup:
Gymnastics Skill Work
10min EMOM, alternating
A) Strict HSPU
B) Candlestick Rolls
10min EMOM, alternating
A) Strict HSPU
B) Candlestick Rolls
Workout Name:
None
Description:
3 RFT
Row 500m
Run 200m
20 Plate Pushups
15 Strict Ring Rows, feet elevated to ring level
Row 500m
Run 200m
20 Plate Pushups
15 Strict Ring Rows, feet elevated to ring level
Performed by 11 athletes
Podium
Male RX:
12:19
Female RX:
Male Scaled:
15:13
Female Scaled:
17:02
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Tuesday, October 14, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 10
Back Squat 8
Back Squat 6
Back Squat 4
Back Squat 2
Back Squat 8
Back Squat 6
Back Squat 4
Back Squat 2
Class:
All
Workout Name:
None
Description:
AMRAP 8
Run 400m with sandbag (50/30)
then
15 Wall Balls
10 Toes to Bar
Run 400m with sandbag (50/30)
then
15 Wall Balls
10 Toes to Bar
Performed by 13 athletes
Podium
Male RX:
5+15reps
Female RX:
3+10reps
Male Scaled:
Female Scaled:
1+15reps
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Monday, October 13, 2014
Class:
All
Workout Name:
None
Description:
Clean and Jerk 1RM
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
Performed by 13 athletes
Podium
Male RX:
4+3reps
Female RX:
2+3reps
Male Scaled:
2+4reps
Female Scaled:
2+31reps
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Friday, October 10, 2014
Class:
All
Workout Name:
None
Description:
5 work sets
1 Clean + 3 Front Squats
1 Clean + 3 Front Squats
Class:
All
Workout Name:
None
Description:
3 RFT
Run 400m
21 Deadlifts 135/95
12 Bar Facing Burpees
Run 400m
21 Deadlifts 135/95
12 Bar Facing Burpees
Performed by 5 athletes
Podium
Male RX:
9:47
Female RX:
Male Scaled:
18:39
Female Scaled:
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Thursday, October 09, 2014
Class:
All
Workout Name:
Amber S
Description:
5 Wall Walks (advanced 5x10m unbroken handstand walks)
15 Clean and Jerks 155/105
25 Hand Release Pushups
35 Wall Balls
45 Squats
Run 400m with sandbag (50/30)
15 Clean and Jerks 155/105
25 Hand Release Pushups
35 Wall Balls
45 Squats
Run 400m with sandbag (50/30)
Cooldown:
5x10 ring rows
then
5 minutes hamstring stretching
then
5 minutes hamstring stretching
Performed by 8 athletes
Podium
Male RX:
11:22
Female RX:
12:58
Male Scaled:
Female Scaled:
12:28
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Wednesday, October 08, 2014
Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
95 pound Thruster
Pull-ups
Cooldown:
Max Unbroken Double Unders
then
Flutter Kicks 3x60 sec
then
Flutter Kicks 3x60 sec
Performed by 10 athletes
Podium
Male RX:
3:13
Female RX:
9:11
Male Scaled:
Female Scaled:
7:25
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Tuesday, October 07, 2014
Class:
All
Workout Name:
None
Description:
Split Jerk 1RM
Class:
All
Workout Name:
Diane
Description:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
225 pound Deadlift
Handstand push-ups
Performed by 12 athletes
Podium
Male RX:
3:59
Female RX:
Male Scaled:
8:03
Female Scaled:
6:15
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Monday, October 06, 2014
Class:
All
Workout Name:
None
Description:
Snatch Grip behind the neck push press 3-3-3
Heaving Snatch Balance 3-3-3
Heaving Snatch Balance 3-3-3
Class:
All
Workout Name:
None
Description:
3 rounds with 2 minutes rest between rounds
4 min AMRAP
Row 250m
25 KB Swings 53/35
Max reps burpee box jumps 24"/20" (facing the box)
Score is total burpee box jumps
4 min AMRAP
Row 250m
25 KB Swings 53/35
Max reps burpee box jumps 24"/20" (facing the box)
Score is total burpee box jumps
Performed by 11 athletes
Podium
Male RX:
66 reps
Female RX:
52 reps
Male Scaled:
27 reps
Female Scaled:
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Sunday, October 05, 2014
Class:
Barbell Club
Warmup:
30 cal Airdyne
30 Russian KB Swings
Tabata Hollow Rock/Superman
Ham Drill
Shoulder Mobility
30 Russian KB Swings
Tabata Hollow Rock/Superman
Ham Drill
Shoulder Mobility
Workout Name:
None
Description:
Power Clean 1RM
Front Squat 1RM
Power Snatch 1RM
Overhead Squat 1RM
Front Squat 1RM
Power Snatch 1RM
Overhead Squat 1RM
Saturday, October 04, 2014
Class:
9AM CrossFit
Workout Name:
None
Description:
Row 40 cal
40 Push Press, 75/55
Row 30 cal
30 alternating step-back lunges, 75/55
Row 20 cal
20 GHD Situps
Row 10 cal
10 Tire Flips
40 Push Press, 75/55
Row 30 cal
30 alternating step-back lunges, 75/55
Row 20 cal
20 GHD Situps
Row 10 cal
10 Tire Flips
Cooldown:
5 minutes of groin stretches
1 minute OHS hold
1 minute OHS hold
Performed by 2 athletes
Podium
Male RX:
14:28
Female RX:
Male Scaled:
Female Scaled:
17:40
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Class:
Running Club
Workout Name:
None
Description:
Run 4 miles
Performed by 2 athletes
Podium
Male RX:
34:54
Female RX:
Male Scaled:
Female Scaled:
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Friday, October 03, 2014
Class:
All
Workout Name:
None
Description:
3 rounds
Run 400m
21 Hang Power Snatch 75/55
12 Chest to bar pullups
Run 400m
21 Hang Power Snatch 75/55
12 Chest to bar pullups
Cooldown:
Tabata (8 sets of 20on/10off) of hollow rock hold on ground
then
20 straight leg lifts to candlestick (beginners hold onto rack)
then
20 straight leg lifts to candlestick (beginners hold onto rack)
Performed by 5 athletes
Podium
Male RX:
13:45
Female RX:
Male Scaled:
17:04
Female Scaled:
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Thursday, October 02, 2014
Class:
All
Warmup:
Skill: Muscle Ups
Workout Name:
None
Description:
3 RFT
60 Double Unders
30 Box Jumps 24/20
15 Deadlifts 225/155
60 Double Unders
30 Box Jumps 24/20
15 Deadlifts 225/155
Performed by 7 athletes
Podium
Male RX:
8:53
Female RX:
Male Scaled:
12:02
Female Scaled:
Show All Results
Wednesday, October 01, 2014
Class:
All
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
Comments:
Happy birthday Collier!
Performed by 11 athletes
Podium
Male RX:
17:24
Female RX:
Male Scaled:
16:29
Female Scaled:
22:32
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