Saturday, November 29, 2014
Class:
All
Workout Name:
None
Description:
2 Rounds for time of:
40 Wall Balls
30 Kettlebell Swings
20 Pullups
40 Wall Balls
30 Kettlebell Swings
20 Pullups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Class:
Open Gym
Workout Name:
None
Description:
20 minute AMRAP
100 Burpees over the rower
In remaining time, max distance row
100 Burpees over the rower
In remaining time, max distance row
Performed by 1 athlete
Podium
Male RX:
3,108 m
Female RX:
Male Scaled:
Female Scaled:
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Class:
Open Gym
Workout Name:
None
Description:
2 Rounds for time of:
10 Front Squats, 205#
10 Burpee Muscle Ups
10 Front Squats, 205#
10 Burpee Muscle Ups
Performed by 1 athlete
Podium
Male RX:
6:28
Female RX:
Male Scaled:
Female Scaled:
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Friday, November 28, 2014
Class:
All
Workout Name:
Jerry
Description:
For time:
Run 1 mile
Row 2K
Run 1 mile
Run 1 mile
Row 2K
Run 1 mile
Performed by 3 athletes
Podium
Male RX:
22:04
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 26, 2014
Class:
All
Workout Name:
Squat Cycle Day 2
Description:
Back Squat 5-5-5-5-5-5 @75%
Class:
All
Workout Name:
None
Description:
5 rounds, 3 minutes each with 1 minute rest between rounds. Score is total toes to bar.
Round 1
20x10m shuttle runs
7 Clean and Jerks (135/95) - Advanced: 10 C&J
Max reps Toes to bar
Round 2:
18x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 3:
16x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 4:
14x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 5:
12x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 1
20x10m shuttle runs
7 Clean and Jerks (135/95) - Advanced: 10 C&J
Max reps Toes to bar
Round 2:
18x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 3:
16x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 4:
14x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Round 5:
12x10m shuttle runs
7 Clean and Jerks (135/95)
Max reps Toes to bar
Performed by 8 athletes
Podium
Male RX:
81 reps
Female RX:
49 reps
Male Scaled:
29 reps
Female Scaled:
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Tuesday, November 25, 2014
Class:
All
Warmup:
3 rounds of 3 stations, rotate on the minute
Perform 20-40 seconds unbroken. Stop at 40sec if reached. If less than 20 sec, perform 2 sets or scale movement.
Handstand holds
L-sit holds
Pullup hang
Perform 20-40 seconds unbroken. Stop at 40sec if reached. If less than 20 sec, perform 2 sets or scale movement.
Handstand holds
L-sit holds
Pullup hang
Workout Name:
"11/25"
Description:
11 Deadlifts, 155/105 (Adv 185/125)
25 Plate Pushups (45/25)
11 Hang Power Cleans
25 Squats with plate
11 Shoulder to Overhead
25 Burpees to plate
25 Plate Pushups (45/25)
11 Hang Power Cleans
25 Squats with plate
11 Shoulder to Overhead
25 Burpees to plate
Performed by 7 athletes
Podium
Male RX:
5:18
Female RX:
7:25
Male Scaled:
7:07
Female Scaled:
6:55
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Monday, November 24, 2014
Class:
All
Workout Name:
None
Description:
4 RFT
50 Double Unders
15 Kettlebell Swings 70/53
5 Muscle Ups (10 Ring Rows + 5 Ring Dips)
50 Double Unders
15 Kettlebell Swings 70/53
5 Muscle Ups (10 Ring Rows + 5 Ring Dips)
Performed by 8 athletes
Podium
Male RX:
9:43
Female RX:
Male Scaled:
10:47
Female Scaled:
13:05
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Class:
All
Workout Name:
Squat Cycle Day 1
Description:
Back Squat 6-6-6-6-6 @ 70%
Sunday, November 23, 2014
Class:
Weightlifting
Workout Name:
None
Description:
Snatch 1RM
Clean and Jerk 1RM
Clean and Jerk 1RM
Saturday, November 22, 2014
Class:
All
Warmup:
10 min EMOM, alternating
A) 5-10 strict ring dips
B) 3-5 candlestick rolls
A) 5-10 strict ring dips
B) 3-5 candlestick rolls
Workout Name:
CrossFit Games Open 13.2
Description:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Performed by 1 athlete
Podium
Male RX:
5+5reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, November 21, 2014
Class:
All
Workout Name:
None
Description:
5 RFT
Row 500m
7 HSPU (Advanced 12)
6 Squat Snatch 95/65 (Advanced 135/95)
Row 500m
7 HSPU (Advanced 12)
6 Squat Snatch 95/65 (Advanced 135/95)
Cooldown:
3 sets glute ham raises or hip extensions
Performed by 2 athletes
Podium
Male RX:
19:42
Female RX:
Male Scaled:
Female Scaled:
25:00
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Thursday, November 20, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 1RM
Class:
All
Workout Name:
None
Description:
Shoulder Press 1RM
Cooldown:
3 sets max reps Push Press at Shoulder Press 1RM weight
Class:
All
Workout Name:
None
Description:
Situps 50-40-30-20-10
Power Cleans 95/65 25-20-15-10-5
Power Cleans 95/65 25-20-15-10-5
Performed by 10 athletes
Podium
Male RX:
7:31
Female RX:
9:09
Male Scaled:
Female Scaled:
10:29
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Wednesday, November 19, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 1RM
Class:
All
Workout Name:
None
Description:
Run 400m
then
15-12-9
Thruster 75/55
Pullups
then
Run 400m
then
15-12-9
Thruster 75/55
Pullups
then
Run 400m
then
15-12-9
Thruster 75/55
Pullups
then
Run 400m
then
15-12-9
Thruster 75/55
Pullups
then
Run 400m
Performed by 8 athletes
Podium
Male RX:
16:27
Female RX:
19:53
Male Scaled:
23:03
Female Scaled:
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Tuesday, November 18, 2014
Class:
All
Warmup:
Practice KB Clean and Jerk
Advanced: 5x5 two arm KB Clean and Jerk
Advanced: 5x5 two arm KB Clean and Jerk
Workout Name:
None
Description:
AMRAP 6
4 Deadlifts 225/155 (Adv 275/185)
7 Bar Facing Burpees
10 Wall Balls (Adv 30/20)
4 Deadlifts 225/155 (Adv 275/185)
7 Bar Facing Burpees
10 Wall Balls (Adv 30/20)
Performed by 12 athletes
Podium
Male RX:
5+12reps
Female RX:
3+15reps
Male Scaled:
4+5reps
Female Scaled:
3+15reps
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Monday, November 17, 2014
Class:
All
Workout Name:
None
Description:
Front Squat 3-3-3-3-3
Class:
All
Workout Name:
None
Description:
3 RFT
50 Double Unders
20 Power Snatch 75/55
50 Double Unders
20 Power Snatch 75/55
Performed by 11 athletes
Podium
Male RX:
5:15
Female RX:
13:25
Male Scaled:
8:13
Female Scaled:
10:48
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Friday, November 14, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 5-5 @ 70-75%
Back Squat 3-3-3 @ 80%+
Back Squat 3-3-3 @ 80%+
Class:
All
Workout Name:
2015 Fittest Games Lottery Event 2
Description:
21-15-9
Chest to bar pullups
Kettlebell Swings (53/35)
Box Jumps 24"/20"
Chest to bar pullups
Kettlebell Swings (53/35)
Box Jumps 24"/20"
Performed by 5 athletes
Podium
Male RX:
5:10
Female RX:
Male Scaled:
9:17
Female Scaled:
8:03
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Thursday, November 13, 2014
Class:
All
Workout Name:
None
Description:
Hang Power Clean 3-3-3-3-3
Class:
All
Workout Name:
None
Description:
10min AMRAP
30 Calorie Row
20 Alternating Pistols
10 Shoulder to Overhead 135/95
30 Calorie Row
20 Alternating Pistols
10 Shoulder to Overhead 135/95
Performed by 10 athletes
Podium
Male RX:
3+8reps
Female RX:
Male Scaled:
2+38reps
Female Scaled:
2+10reps
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Wednesday, November 12, 2014
Class:
All
Warmup:
5 Challenging Turkish Getup (singles) per side
Workout Name:
None
Description:
40 Plate Pushups
30 Alternating Jumping Lunges
20 Shuttle Runs
30 Alternating Jumping Lunges
40 Plate Pushups
30 Alternating Jumping Lunges
20 Shuttle Runs
30 Alternating Jumping Lunges
40 Plate Pushups
Cooldown:
Tabata Hollow Rock holds (8 sets 20 sec on & 10 sec off)
Performed by 9 athletes
Podium
Male RX:
4:12
Female RX:
Male Scaled:
8:24
Female Scaled:
6:15
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Tuesday, November 11, 2014
Class:
All
Workout Name:
Jeremy
Description:
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Performed by 9 athletes
Podium
Male RX:
1+3reps
Female RX:
Male Scaled:
2+2reps
Female Scaled:
2+4reps
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Class:
All
Workout Name:
Ben
Description:
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Performed by 9 athletes
Podium
Male RX:
2+4reps
Female RX:
Male Scaled:
1+21reps
Female Scaled:
2+7reps
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Class:
All
Workout Name:
Beau
Description:
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled 14/8 lbs)
15 Box Jump-Overs (Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled 14/8 lbs)
Performed by 9 athletes
Podium
Male RX:
2+0reps
Female RX:
1+20reps
Male Scaled:
1+12reps
Female Scaled:
1+6reps
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Monday, November 10, 2014
Class:
All
Workout Name:
None
Description:
Deadlift 5-5-5-5-5
Comments:
65-75% of 1RM
Class:
All
Workout Name:
None
Description:
Run 400m
30 KB Swings (53/35)
Run 400m
25 KB Swings
Run 400m
20 KB Swings
30 KB Swings (53/35)
Run 400m
25 KB Swings
Run 400m
20 KB Swings
Cooldown:
Accumulate 2 minutes wall sit
Performed by 12 athletes
Podium
Male RX:
8:12
Female RX:
9:16
Male Scaled:
13:02
Female Scaled:
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Sunday, November 09, 2014
Class:
Weightlifting
Warmup:
3 sets
3 hip power snatch
3 hang power snatch
3 power snatch
then
3x3 hip squat snatch
then
3x3 drop snatch
3 hip power snatch
3 hang power snatch
3 power snatch
then
3x3 hip squat snatch
then
3x3 drop snatch
Workout Name:
None
Description:
Build to heavy 1-rep squat snatch
Class:
Weightlifting
Workout Name:
None
Description:
10min EMOM
1 Snatch grip deadlift
1 Power Snatch
1 Overhead Squat
1 Tire Flip
1 Snatch grip deadlift
1 Power Snatch
1 Overhead Squat
1 Tire Flip
Saturday, November 08, 2014
Class:
Open Gym
Workout Name:
None
Description:
12 sets, every 30 seconds
1 high box jump
1 squat clean
1 high box jump
1 squat clean
Class:
Open Gym
Workout Name:
None
Description:
5 RFT
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squats
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squats
Performed by 1 athlete
Podium
Male RX:
11:57
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
CrossFit
Workout Name:
None
Description:
With a partner, split the work in any way
200m farmers carry (2 KBs)
Row 50 Cal
200m farmers carry (2 KBs)
50 Box Jumps
200m farmers carry (2 KBs)
50 Power Cleans
200m farmers carry (2 KBs)
50 Wall Balls
200m farmers carry (2 KBs)
200m farmers carry (2 KBs)
Row 50 Cal
200m farmers carry (2 KBs)
50 Box Jumps
200m farmers carry (2 KBs)
50 Power Cleans
200m farmers carry (2 KBs)
50 Wall Balls
200m farmers carry (2 KBs)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
22:15
Female Scaled:
Show All Results
Friday, November 07, 2014
Class:
All
Workout Name:
Cindy
Description:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Cooldown:
20 Tire Flips
Performed by 8 athletes
Podium
Male RX:
19+5reps
Female RX:
13+13reps
Male Scaled:
11+4reps
Female Scaled:
12+9reps
Show All Results
Thursday, November 06, 2014
Class:
All
Warmup:
Review Rope Climbs
Advanced: 5 legless rope climbs from seated position to 12'
Advanced: 5 legless rope climbs from seated position to 12'
Workout Name:
None
Description:
12min AMRAP
30 Wall Balls
30 Double Unders
3 Rope Climbs
30 Wall Balls
30 Double Unders
3 Rope Climbs
Performed by 5 athletes
Podium
Male RX:
3+51reps
Female RX:
Male Scaled:
3+20reps
Female Scaled:
Show All Results
Wednesday, November 05, 2014
Class:
All
Warmup:
6 sets
6 Good mornings + 6 alternating step forward lunges
Adv: 95/65
6 Good mornings + 6 alternating step forward lunges
Adv: 95/65
Workout Name:
None
Description:
Box Jump 24/20" 30-24-18-12-6
HSPU 15-12-9-6-3
Advanced: 4" deficit on 45# plates
HSPU 15-12-9-6-3
Advanced: 4" deficit on 45# plates
Cooldown:
3x50 flutter kicks
Performed by 10 athletes
Podium
Male RX:
8:41
Female RX:
Male Scaled:
9:40
Female Scaled:
9:38
Show All Results
Tuesday, November 04, 2014
Class:
All
Workout Name:
Rankel
Description:
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Cooldown:
3 sets 40 sec on/20 sec off
Hands and Feet hollow hold (feet against wall)
Hands and Feet hollow hold (feet against wall)
Performed by 11 athletes
Podium
Male RX:
7+14reps
Female RX:
5+5reps
Male Scaled:
5+23reps
Female Scaled:
Show All Results
Monday, November 03, 2014
Class:
All
Warmup:
Spend 10 minutes practicing and building to heavy squat clean thrusters
Workout Name:
None
Description:
5min AMRAP
5 Squat Clean Thrusters 165/110
5 Bar Facing Burpees
5 Squat Clean Thrusters 165/110
5 Bar Facing Burpees
Cooldown:
Toes to bar flight simulator (sets must be unbroken, rest as needed between sets)
Beg: Spend 5 minutes practicing kipping and toes to bar
Int: 2-4-6-8-6-4-2
Adv: 5-10-15-20-15-10-5
Beg: Spend 5 minutes practicing kipping and toes to bar
Int: 2-4-6-8-6-4-2
Adv: 5-10-15-20-15-10-5
Performed by 14 athletes
Podium
Male RX:
4+2reps
Female RX:
Male Scaled:
3+5reps
Female Scaled:
3+3reps
Show All Results
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