Wednesday, November 30, 2016

Class:
All
Workout Name:
None
Description:
AMRAP 3
21 Overhead Squats 95/65
21 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats 95/65
18 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats 95/65
15 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats 95/65
12 Lateral over the rower burpees
Max Calorie Row
Performed by 8 athletes
Podium
Male RX:
Matthew A
124 reps
Female RX:
Karen B
36 reps
Male Scaled:
Thomas M
26 reps
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
4 Rounds for time
Run 200m
20m Walking Lunge
20m Bear Crawl
20m Farmers Carry
Cooldown:
Core
2 minutes max situps
1 minute flutter kicks
Performed by 1 athlete
Podium
Male RX:
Douglas T
7:20
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Build to a heavy sled push (down and up driveway)
Cooldown:
2 minute puppy dog stretch with hands on a bench/box
Performed by 7 athletes
Podium
Male:
Matthew A
355 lbs
Female:
Karla G
200 lbs
Show All Results

Tuesday, November 29, 2016

Class:
All
Workout Name:
None
Description:
Squat Snatch
3 sets, climbing in weight
2 Hip Snatch High Pull + 1 Hip Squat Snatch
then
3 sets, climb in weight if positions look good otherwise focus on position rather than weight
2 reps high hang squat snatch with 2-sec pause just below the knee (stand up all the way, lower to the knee and hold, then perform hang squat snatch) - drop between reps
Performed by 10 athletes
Podium
Male:
Jeff F
175 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
2 rounds for time of:
4 Rope Climbs
12 Front Squats, 185/125 - from the floor
24 Ring Push Ups
Cooldown:
3 minute saddle stretch
Performed by 12 athletes
Podium
Male RX:
Matthew A
6:18
Female RX:
Male Scaled:
Matt L
8:55
Female Scaled:
Nora G
10:50
Show All Results

Monday, November 28, 2016

Class:
All
Workout Name:
None
Description:
Split Jerks (last training day before 1RM next week)
2 sets
3 jerk balance + 3 split jerks, empty or light bar
then
6 sets of 2 split jerk
Performed by 8 athletes
Podium
Male:
Jeff F
225 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
4 Bar Muscle Ups
8 Alternating Front Rack Lunge steps 95/65
16 Box Jumps, 24/20
Cooldown:
3 minute seated forward fold
Performed by 10 athletes
Podium
Male RX:
Dennis S
6:15
Female RX:
Male Scaled:
Mikey B
8:33
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 10
1-2-3-4-5-etc reps
Ring Rows
Kettlebell Swings
10m Shuttle Run (there and back is 1)
Performed by 1 athlete
Podium
Male RX:
chris g
7+18reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
3 minute bike for calories
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
chris g
20 reps
Female Scaled:
Show All Results

Sunday, November 27, 2016

Class:
Endurance
Workout Name:
None
Description:
2RFT
1000m row
25 T2B
800m run
25 T2B
500m row
20 pushups
400m run
20 pushups
250m row
15 pullups
200m run
15 pullups
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
27:29
Female Scaled:
Show All Results

Saturday, November 26, 2016

Class:
All
Workout Name:
None
Description:
AMRAP 8
10 Thrusters, 115/75
15 Toes to Bar
50 Double Unders
Cooldown:
10 Alternating Turkish Gets Ups (Dumbbells or KBs)
Performed by 4 athletes
Podium
Male RX:
Joey S
3+3reps
Female RX:
Male Scaled:
2-way Tie
2+3reps
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 8
10 Wall Balls
15 Situps
50 Jump Ropes
Cooldown:
10 Alternating Sandbag Get Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, November 25, 2016

Class:
All
Workout Name:
Jerry
Description:
For time:
Run 1 mile
Row 2K
Run 1 mile
Performed by 6 athletes
Podium
Male RX:
Matt L
21:35
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Wednesday, November 23, 2016

Class:
All
Workout Name:
None
Description:
AMRAP 9
15 Pullups
12 Box Jumps, 24/20"
9 Deadlifts, 185/125
6 Hang Power Cleans, 185/125
3 Push Jerks, 185/125
Performed by 11 athletes
Podium
Male RX:
Dennis S
3+37reps
Female RX:
Male Scaled:
Sebastian A
3+10reps
Female Scaled:
Care B
3+4reps
Show All Results
Class:
All
Workout Name:
None
Description:
3 rounds for total reps
:60 burpees to 6" target
:60 rest
Performed by 9 athletes
Podium
Male RX:
Matthew A
69 reps
Female RX:
Karina R
47 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
3 rounds
AMRAP 5 minutes
Bike 15/10 Cal
10 Burpees
15 Kettlebell Swings
Rest 2:00
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Karina R
18+41reps
Show All Results

Tuesday, November 22, 2016

Class:
All
Workout Name:
None
Description:
Split Jerks
2 sets
3 jerk balance + 3 split jerks, light or empty bar
then
5 sets
3 split jerks, heavier than Thursday
Performed by 6 athletes
Podium
Male:
Joey S
205 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
For time
Row 1000m
then
5 rounds
20 Wall Balls
5 Ring Muscle Ups or 10 Ring Dips
Performed by 7 athletes
Podium
Male RX:
Dennis S
14:46
Female RX:
Male Scaled:
Julien M
14:48
Female Scaled:
Show All Results

Monday, November 21, 2016

Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5-5-5 @ 75-85% 1RM
Performed by 12 athletes
Podium
Male:
2-way Tie
295 lbs
Female:
Nora G
120 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For time
Run 1200m
Bike 1200m/900m
40 Kettlebell Swings, 53/35
Run 600m
Bike 600m/450m
20 Kettlebell Swings
Performed by 13 athletes
Podium
Male RX:
Brett W
12:45
Female RX:
Nora G
12:15
Male Scaled:
chris g
16:55
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 20
Row 300/250m
200m Run with med ball
:30 plank hold (advaned push up plank)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, November 20, 2016

Class:
Endurance
Workout Name:
None
Description:
30 min AMRAP
run 400m
20/15 cal row
20/15 cal assault bike
20 box jumps
But... if you run with a sandbag, no box jumps

Advanced: 50 min AMRAP
Performed by 3 athletes
Podium
Male RX:
Sebastian A
4+200reps
Female RX:
Male Scaled:
chris g
5+200reps
Female Scaled:
Show All Results

Saturday, November 19, 2016

Class:
All
Workout Name:
None
Description:
For total time, including rest:
Row 27/21 Cal
27 Burpees
27 Chest to Bar Pullups
Rest 3:00
Row 21/15 Cal
21 Burpees
21 Toes to Bar
Rest 3:00
Row 15/10 Cal
15 Burpees
15 Pullups
Performed by 1 athlete
Podium
Male RX:
chris g
23:55
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, November 18, 2016

Class:
All
Workout Name:
None
Description:
15-10-5 reps of:
Power Snatch 115/75
Overhead Squat 115/75
Burpee Box Jumps 24/20"
Cooldown:
40 GHD Situps
40 Hollow Rocks
40 Heavy Russian KB Swings
Partition as needed
Performed by 6 athletes
Podium
Male RX:
Joey S
9:17
Female RX:
Male Scaled:
Douglas T
10:48
Female Scaled:
Karina R
12:06
Show All Results

Thursday, November 17, 2016

Class:
All
Workout Name:
None
Description:
Split Jerks
3 sets
3 Jerk Balance + 3 Split Jerks (light to medium weight)
4 sets
3 Split Jerks - heavier than Monday
Performed by 9 athletes
Podium
Male:
2-way Tie
185 lbs
Female:
Show All Results
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
Performed by 16 athletes
Podium
Male RX:
Matthew A
23+11reps
Female RX:
Karla G
18+3reps
Male Scaled:
Female Scaled:
Show All Results

Wednesday, November 16, 2016

Class:
All
Workout Name:
None
Description:
Bench Press 5-5
Bench Press 3-3
Bench Press 1-1-1
Performed by 8 athletes
Podium
Male:
Drew M
290 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
30-20-10
Bike for calories (F 21-14-7)
Shoulder to Overhead 95/65
3-2-1 Rope Climbs
Performed by 6 athletes
Podium
Male RX:
Dennis S
7:45
Female RX:
Care B
11:22
Male Scaled:
Thomas M
14:48
Female Scaled:
Show All Results

Tuesday, November 15, 2016

Class:
All
Workout Name:
None
Description:
5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 Low Hang Squat Snatch
Performed by 6 athletes
Podium
Male:
Jordan R
200 lbs
Female:
Nora G
55 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 15
60 Double Unders
30 Wall Balls
15 Deadlifts 245/165
Performed by 9 athletes
Podium
Male RX:
Jordan R
3+97reps
Female RX:
Male Scaled:
Marshal T
3+74reps
Female Scaled:
Nora G
2+97reps
Show All Results

Monday, November 14, 2016

Class:
QuickFit
Workout Name:
None
Description:
4 rounds for time of:
20x10m Shuttle Run
15 Med Ball Situps
10 Box Jumps/Step Ups
5 Slam Balls
Performed by 2 athletes
Podium
Male RX:
Matthew A
13:29
Female RX:
Male Scaled:
Douglas T
11:35
Female Scaled:
Show All Results
Class:
All
Warmup:
12 Jumping Lunges
6-12 Push ups
6-12 Hip Extensions
12 Jumping Lunges
6-12 Push Ups
6-12 Hip Extensions
12 Split Footwork Drill
6-12 Push Ups
6-12 Hip Extensions
Workout Name:
None
Description:
Split Jerks
4 sets
3 jerk balance + 3 split jerks (empty to light barbell - up to 95/65)
then
4 sets
4 split jerks at medium weight
Comments:
Focus is footwork and position today, not weight
Performed by 7 athletes
Podium
Male:
Jordan R
205 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
With a partner
Row 1000m/800m each
Row 750/600m each
Row 500/400m each
Row 250/200m each
Performed by 8 athletes
Podium
Male RX:
Jordan R
15:44
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Saturday, November 12, 2016

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.
Performed by 3 athletes
Podium
Male RX:
Joey S
343 reps
Female RX:
Male Scaled:
chris g
270 reps
Female Scaled:
Show All Results

Friday, November 11, 2016

Class:
QuickFit
Workout Name:
None
Description:
5 rounds
Row 20/15 calories
12 Box Jumps/Step Ups
2x 10m forward + backward bear crawl
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Nutts
Description:
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Performed by 13 athletes
Podium
Male RX:
Jordan R
19:00
Female RX:
Chelsea L
18:35
Male Scaled:
chris g
27:30
Female Scaled:
Nora G
27:31
Show All Results

Thursday, November 10, 2016

Class:
All
Workout Name:
Diane
Description:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Performed by 9 athletes
Podium
Male RX:
Matthew A
3:22
Female RX:
Karla G
7:04
Male Scaled:
Thomas M
7:09
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
With a partner
Bike 4000/2800m
Switch every 1000m/700m
Performed by 5 athletes
Podium
Male RX:
Joey S
6:04
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Wednesday, November 09, 2016

Class:
QuickFit
Workout Name:
None
Description:
AMRAP 10 minutes
40 Jump Rope
20 Wall Balls
10 Burpees
Cooldown:
Cash Out
60 seconds flutter kicks
rest :30
45 seconds flutter kicks
rest :30
30 seconds flutter kicks
Performed by 2 athletes
Podium
Male RX:
Matthew A
4+14reps
Female RX:
Chelsea L
5+0reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Cooldown:
Beginners: practice pistols and practice rope climbs/sled pulls
Intermediate+:
4 rounds
1 minute rope climbs
1 minute pistols
1 minute rest
Performed by 10 athletes
Podium
Male RX:
Matthew A
2:59
Female RX:
Chelsea L
3:50
Male Scaled:
Thomas M
10:50
Female Scaled:
Chong H
7:04
Show All Results
Class:
Endurance
Workout Name:
1200m time trial
Description:
1200m (3 laps) time trial
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Endurance
Workout Name:
None
Description:
20 min AMRAP
Run 1 lap (400m)
2 burpees

Each round, increase by 2 burpees (2...4...6..etc)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, November 08, 2016

Class:
All
Workout Name:
None
Description:
Front Squat 3RM
Performed by 16 athletes
Podium
Male:
Jeff F
295 lbs
Female:
Chelsea L
170 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
15 minute cap - scale appropriately
Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)
Performed by 14 athletes
Podium
Male RX:
Jeff F
11:04
Female RX:
Chelsea L
11:54
Male Scaled:
Matt L
11:57
Female Scaled:
Karina R
12:19
Show All Results

Monday, November 07, 2016

Class:
All
Workout Name:
None
Description:
Push Press 1RM
Performed by 18 athletes
Podium
Male:
2-way Tie
255 lbs
Female:
Brittany E
135 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target
Performed by 16 athletes
Podium
Male RX:
Dennis S
8:07
Female RX:
Care B
8:17
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
Bike 1000m/700m
21 Kettlebell Swings
21 Situps
Bike 1000m/700m
15 Kettlebell Swings
15 Situps
Bike 1000m/700m
9 Kettlebell Swings
9 Situps
Performed by 3 athletes
Podium
Male RX:
Douglas T
8:06
Female RX:
Brittany E
6:35
Male Scaled:
Female Scaled:
Show All Results

Saturday, November 05, 2016

Class:
All
Warmup:
Warmup for heavy deadlifts

Suggested weight for the WOD is 85% of 1RM deadlift.
Workout Name:
Marston
Description:
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Performed by 7 athletes
Podium
Male RX:
Dennis S
9+25reps
Female RX:
Male Scaled:
Drew M
9+12reps
Female Scaled:
Karina R
5+4reps
Show All Results

Friday, November 04, 2016

Class:
QuickFit
Workout Name:
None
Description:
For time
600m run
15 Slam Ball over Box Cleans (40/30" box)
30 Squats
15 Slam Ball over Box Cleans (40/30" box)
600m run
Performed by 1 athlete
Podium
Male RX:
Danny J
10:25
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
EMOM 12, alternating
A) 6-12 Strict Ring Dips/Ring Pushups/Pushups
B) 6-12 Strict Pullups
Performed by 6 athletes
Podium
Male RX:
Dennis S
124 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
3 RFT
10 Clean and Jerks, 155/105
50 Double Unders
Performed by 8 athletes
Podium
Male RX:
Dennis S
4:44
Female RX:
Male Scaled:
Sam D
8:24
Female Scaled:
Show All Results

Thursday, November 03, 2016

Class:
All
Workout Name:
None
Description:
5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 High Hang Squat Snatch
Comments:
Compare to Thursday, 10/27/2016
Performed by 7 athletes
Podium
Male:
Douglas T
145 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
4 RFT
50' Walking lunge with 50/30# sandbag
8 Strict HSPU
6 Slam Ball Cleans 100/70 (double KB clean as back up option for large classes - 2x53/2x35)
Performed by 8 athletes
Podium
Male RX:
Danny J
7:51
Female RX:
Male Scaled:
Vincent B
8:12
Female Scaled:
Show All Results

Wednesday, November 02, 2016

Class:
QuickFit
Workout Name:
None
Description:
3 rounds
In 4 minutes
21 Wall Balls
15 Push Ups
9 Frog Kicks
Max Calories on Bike in remaining time
Rest 2:00

Advanced: Heavy Wall Balls, Chest Clap Push Ups, V-Ups
Score is total calories on bike
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Push Press
1x3 @ 80% of 1RM
1x3 @ 85% of 1RM
3x2 @ 85%+
Performed by 10 athletes
Podium
Male:
Jordan R
245 lbs
Female:
Alison F
105 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For time
Row 250m
15 KBS 70/53
25 Burpees
15 KBS
Row 250m
Performed by 12 athletes
Podium
Male RX:
Jordan R
4:19
Female RX:
Male Scaled:
Mikey B
4:23
Female Scaled:
Karen B
6:03
Show All Results

Tuesday, November 01, 2016

Class:
All
Workout Name:
None
Description:
Front Squat
1x3 @ 85%
1x3 @ 90%
2x3 @ 90%+
Performed by 12 athletes
Podium
Male:
Sebastian A
240 lbs
Female:
Karina R
95 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
Run 600m
18 Toes to bar
12 Front Squats, 60% of 3RM
Run 400m
15 Toes to bar
9 Front Squats, 60% of 3RM
Run 200m
12 Toes to bar
6 Front Squats, 60% of 3RM
Performed by 12 athletes
Podium
Male RX:
Matt L
11:00
Female RX:
Care B
10:05
Male Scaled:
Drew M
10:34
Female Scaled:
Show All Results

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