Saturday, November 30, 2013
Class:
Open Gym
Warmup:
1 minute double unders
2 minutes ring dips
1 minute burpees to 6" reach
2 minutes ring dips
1 minute burpees to 6" reach
Workout Name:
None
Description:
12 minute AMRAP of:
250m Row
10 Front Rack BB Stepups 20 (5l/5r) 95/65#
5 Chest to bar pullups
250m Row
10 Front Rack BB Stepups 20 (5l/5r) 95/65#
5 Chest to bar pullups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Friday, November 29, 2013
Class:
Endurance
Workout Name:
Jerry
Description:
For time:
Run 1 mile
Row 2K
Run 1 mile
Run 1 mile
Row 2K
Run 1 mile
Performed by 5 athletes
Podium
Male RX:
21:15
Female RX:
29:05
Male Scaled:
Female Scaled:
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Wednesday, November 27, 2013
Class:
All
Workout Name:
None
Description:
15m AMRAP
500m row
7 Dual KB Clean and Jerks (53/36)
500m row
7 Dual KB Clean and Jerks (53/36)
Performed by 3 athletes
Podium
Male RX:
4+41reps
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
2 sets of 20 steps weighted overhead Walking Lunge
Tuesday, November 26, 2013
Class:
All
Workout Name:
None
Description:
For time:
50 Front Squats (45/35)
40 KB Swings (53/36)
30 Chest to bar pullups
20 Burpees onto stacked plates
10 Squat Snatch (115/75) (athlete loads plates onto bar after burpees)
50 Front Squats (45/35)
40 KB Swings (53/36)
30 Chest to bar pullups
20 Burpees onto stacked plates
10 Squat Snatch (115/75) (athlete loads plates onto bar after burpees)
Cooldown:
Practice L-sits on paralettes/rings and practice hanging straight leg raises
Performed by 2 athletes
Podium
Male RX:
8:11
Female RX:
Male Scaled:
Female Scaled:
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Monday, November 25, 2013
Class:
All
Workout Name:
None
Description:
800m run
15 Push Jerks (135/95)
3 Burpee Pullovers (Scale to 3x (1 Burpee + 3 K2E)
400m run
10 Push Jerks
3 Burpee Pullovers
200m run
5 Push Jerks
3 Burpee Pullovers
15 Push Jerks (135/95)
3 Burpee Pullovers (Scale to 3x (1 Burpee + 3 K2E)
400m run
10 Push Jerks
3 Burpee Pullovers
200m run
5 Push Jerks
3 Burpee Pullovers
Performed by 5 athletes
Podium
Male RX:
9:23
Female RX:
Male Scaled:
11:26
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Push Jerk 3-3-3-3-3
Sunday, November 24, 2013
Class:
Weightlifting
Workout Name:
None
Description:
Overhead squat 1RM
Saturday, November 23, 2013
Class:
All
Warmup:
3x8 Glute Ham Raises
3x12 Paralette Shoot Throughs
3x12 Paralette Shoot Throughs
Workout Name:
None
Description:
15-12-9
Dual KB Clean and Jerk, 36/25#
Toe to bar
Dual KB Clean and Jerk, 36/25#
Toe to bar
Performed by 1 athlete
Podium
Male RX:
6:39
Female RX:
Male Scaled:
Female Scaled:
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Class:
Endurance
Workout Name:
None
Description:
Row 1:30, rest 1:00
Row 1:30, rest :45
Row 1:30, rest :30
Row 1:30, rest :15
Row 1:30, rest :30
Row 1:30, rest :45
Row 1:30
Row 1:30, rest :45
Row 1:30, rest :30
Row 1:30, rest :15
Row 1:30, rest :30
Row 1:30, rest :45
Row 1:30
Performed by 1 athlete
Podium
Male RX:
Female RX:
2251.00 km
Male Scaled:
Female Scaled:
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Friday, November 22, 2013
Class:
All
Warmup:
Skill: Muscle Up practice
Beginner: 3 sets of 8 Ring Dips + 8 Ring Rows
Intermediate: Practice Low Ring transitions and work on MU
Advanced: 3m AMRAP Muscle Ups
Beginner: 3 sets of 8 Ring Dips + 8 Ring Rows
Intermediate: Practice Low Ring transitions and work on MU
Advanced: 3m AMRAP Muscle Ups
Workout Name:
None
Description:
AMRAP 7
Wall Balls
On the minute, perform 5 Deadlifts (225/155)
Start with Wall Balls, score is total wall balls
Wall Balls
On the minute, perform 5 Deadlifts (225/155)
Start with Wall Balls, score is total wall balls
Performed by 5 athletes
Podium
Male RX:
127 reps
Female RX:
53 reps
Male Scaled:
34 reps
Female Scaled:
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Thursday, November 21, 2013
Class:
All
Workout Name:
None
Description:
8m EMOM Snatch Complex
1 Snatch 1st pull (to just above the knee)
1 Snatch 2nd pull (shrug from the hips with straight arms)
1 Power Snatch
1 Snatch 1st pull (to just above the knee)
1 Snatch 2nd pull (shrug from the hips with straight arms)
1 Power Snatch
Class:
All
Workout Name:
None
Description:
5 RFT
3 Power Snatch (135/95)
30 Situps
1 Slider across gym
3 Power Snatch (135/95)
30 Situps
1 Slider across gym
Performed by 4 athletes
Podium
Male RX:
9:12
Female RX:
Male Scaled:
16:04
Female Scaled:
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Wednesday, November 20, 2013
Class:
All
Workout Name:
None
Description:
For Time:
50 Back Squats (155/105)
Ascending Shuttle runs on the minute
0:00 - 2x10m shuttle run
1:00 - 4x10m
2:00 - 6x10m etc until athlete completes 50 squats or is unable to finish the shuttle runs in the minute
50 Back Squats (155/105)
Ascending Shuttle runs on the minute
0:00 - 2x10m shuttle run
1:00 - 4x10m
2:00 - 6x10m etc until athlete completes 50 squats or is unable to finish the shuttle runs in the minute
Cooldown:
4 untimed sets:
8 strict pullups
8 perfect pushups (only chest touches the ground - use rubber bands if necessary) Advanced can add sandbags
8 strict pullups
8 perfect pushups (only chest touches the ground - use rubber bands if necessary) Advanced can add sandbags
Performed by 2 athletes
Podium
Male RX:
3:54
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, November 19, 2013
Class:
All
Workout Name:
None
Description:
15-12-9 reps of:
Handstand Pushups
Chest to bar pullups
Begin with 30 Double Unders and perform 30 DU after each round (120 total)
Advanced athletes (those who can perform 15 unbroken HSPU) should do 21-15-9
Handstand Pushups
Chest to bar pullups
Begin with 30 Double Unders and perform 30 DU after each round (120 total)
Advanced athletes (those who can perform 15 unbroken HSPU) should do 21-15-9
Performed by 4 athletes
Podium
Male RX:
8:16
Female RX:
Male Scaled:
Female Scaled:
11:46
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Class:
All
Workout Name:
None
Description:
5 rounds for total distance
Row 40s, rest 20s
Row 40s, rest 20s
Performed by 3 athletes
Podium
Male RX:
1,084 m
Female RX:
Male Scaled:
Female Scaled:
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Monday, November 18, 2013
Class:
All
Workout Name:
None
Description:
8m EMOM Clean Complex - all touch and go
1 Clean 1st Pull (to just above the knee)
1 Clean 2nd Pull (shrug from the waist, straight arms)
1 Power Clean
1 Clean 1st Pull (to just above the knee)
1 Clean 2nd Pull (shrug from the waist, straight arms)
1 Power Clean
Class:
All
Workout Name:
None
Description:
2 RFT
5 Rounds of "The Chief":
3 Power Cleans, 135/95
6 Pushups
9 Squats
then 800m run (two runs total)
5 Rounds of "The Chief":
3 Power Cleans, 135/95
6 Pushups
9 Squats
then 800m run (two runs total)
Performed by 11 athletes
Podium
Male RX:
12:06
Female RX:
19:03
Male Scaled:
17:40
Female Scaled:
18:46
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Sunday, November 17, 2013
Class:
Weightlifting
Workout Name:
None
Description:
Squat Clean 1RM
Friday, November 15, 2013
Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5
Back Squat 3-3-3
Back Squat 3-3-3
Class:
All
Workout Name:
None
Description:
For time:
30 Sandbag ground to shoulder (alternating) 50/30
30 HR Pushups
15 Toe to bar
20 Sandbag g2s
20 HR PU
15 Toe to bar
10 sandbag g2s
10 HR PU
30 Sandbag ground to shoulder (alternating) 50/30
30 HR Pushups
15 Toe to bar
20 Sandbag g2s
20 HR PU
15 Toe to bar
10 sandbag g2s
10 HR PU
Performed by 3 athletes
Podium
Male RX:
6:39
Female RX:
Male Scaled:
7:30
Female Scaled:
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Thursday, November 14, 2013
Class:
All
Workout Name:
None
Description:
3 RFT
20 Cal Row
20 Wall Balls
2/4 Rope Climbs
200m run
20 Cal Row
20 Wall Balls
2/4 Rope Climbs
200m run
Cooldown:
Accumulate 1 minute of L-sit holds on paralettes
Performed by 4 athletes
Podium
Male RX:
Female RX:
20:15
Male Scaled:
14:51
Female Scaled:
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Wednesday, November 13, 2013
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:
Cash out:
Beg: 3x15 Med Ball Situps
Int: 3x12 GHD Situps
Adv: 3x12 GHDSU with med ball
also perform 3x10 squat therapy against wall.
Beg: 3x15 Med Ball Situps
Int: 3x12 GHD Situps
Adv: 3x12 GHDSU with med ball
also perform 3x10 squat therapy against wall.
Performed by 6 athletes
Podium
Male RX:
2:54
Female RX:
Male Scaled:
6:46
Female Scaled:
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Tuesday, November 12, 2013
Class:
All
Warmup:
10m EMOM
1 Power Clean + 1 Squat Clean + 1 Push Jerk (touch and go reps)
1 Power Clean + 1 Squat Clean + 1 Push Jerk (touch and go reps)
Workout Name:
Grace
Description:
135 pound Clean and Jerk, 30 reps
Performed by 8 athletes
Podium
Male RX:
2:19
Female RX:
5:00
Male Scaled:
4:11
Female Scaled:
5:23
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Monday, November 11, 2013
Class:
All
Workout Name:
None
Description:
1000m row
21-15-9
KB Swings, 70/53
Burpees
21-15-9
KB Swings, 70/53
Burpees
Performed by 6 athletes
Podium
Male RX:
9:19
Female RX:
Male Scaled:
Female Scaled:
13:17
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Class:
All
Workout Name:
None
Description:
Push Press 8-8-8
Saturday, November 09, 2013
Class:
All
Workout Name:
None
Description:
3 RFT
500m row
21 Thrusters (75/45)
12 GHD Situps
500m row
21 Thrusters (75/45)
12 GHD Situps
Performed by 1 athlete
Podium
Male RX:
11:48
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Shoulder Press 5RM
Performed by 0 athletes
Podium
Male:
Female:
Friday, November 08, 2013
Class:
All
Workout Name:
Blake
Description:
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Cooldown:
3 sets strict pullups
Performed by 4 athletes
Podium
Male RX:
19:35
Female RX:
Male Scaled:
Female Scaled:
22:48
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Thursday, November 07, 2013
Class:
All
Warmup:
7x2 Hang Power Cleans
Keep this at 70% of 1RM Power Clean, this is to work on hip and elbow speed and technique
Keep this at 70% of 1RM Power Clean, this is to work on hip and elbow speed and technique
Workout Name:
None
Description:
8 sets of tabata (8x 20sec on/10 sec rest) of each movement, score is lowest score for each movement:
Jumping Lunges
Pushups
Toe to bar
DU
Jumping Lunges
Pushups
Toe to bar
DU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 06, 2013
Class:
All
Warmup:
Skill: Muscle Up practice
Beginner: 3 sets of 8 Ring Dips + 8 Ring Rows
Intermediate: Practice Low Ring transitions and work on MU
Advanced: 3 sets of 10 x 10m shuttle run + max unbroken muscle ups - all out effort, no pacing the shuttle runs
Beginner: 3 sets of 8 Ring Dips + 8 Ring Rows
Intermediate: Practice Low Ring transitions and work on MU
Advanced: 3 sets of 10 x 10m shuttle run + max unbroken muscle ups - all out effort, no pacing the shuttle runs
Workout Name:
None
Description:
15-12-9-6-3
SDHP (115/75)
Bar Facing Burpees
SDHP (115/75)
Bar Facing Burpees
Performed by 4 athletes
Podium
Male RX:
5:33
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, November 05, 2013
Class:
All
Workout Name:
None
Description:
5 RFT
400m run
5 Power Cleans (155/105)
5 Front Squats
5 Jerks
400m run
5 Power Cleans (155/105)
5 Front Squats
5 Jerks
Performed by 4 athletes
Podium
Male RX:
14:28
Female RX:
Male Scaled:
24:06
Female Scaled:
Show All Results
Monday, November 04, 2013
Class:
All
Workout Name:
CrossFit Games Open 11.1
Description:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg
Cooldown:
Beginner: 5 sets max length HS hold, perform negative HSPU
Int+: 5 sets strict HSPU
Int+: 5 sets strict HSPU
Performed by 2 athletes
Podium
Male RX:
6+14reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, November 01, 2013
Class:
All
Workout Name:
None
Description:
AMRAP 3:
10 Thrusters, 95/65
10 Pull ups
10 Thrusters, 95/65
10 Pull ups
Performed by 3 athletes
Podium
Male RX:
4+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 3:
10 Power Cleans, 95/65
10 Burpees
10 Power Cleans, 95/65
10 Burpees
Performed by 3 athletes
Podium
Male RX:
2+3reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 3:
10 Jerks, 95/65
10 Box Jumps, 20"/16"
10 Jerks, 95/65
10 Box Jumps, 20"/16"
Performed by 3 athletes
Podium
Male RX:
3+3reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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