Thursday, November 30, 2017
Class:
All
Workout Name:
None
Description:
AMRAP 5 Minutes X 3
Ski 500/400m
30 High Plank Knee to Opposite Elbow
10 Push Ups (Advanced 20)
Max Reps Wall Balls in remaining time
Rest 1:00
Ski 500/400m
30 High Plank Knee to Opposite Elbow
10 Push Ups (Advanced 20)
Max Reps Wall Balls in remaining time
Rest 1:00
Performed by 2 athletes
Podium
Male RX:
80 reps
Female RX:
Male Scaled:
Female Scaled:
34 reps
Show All Results
Enter Your Results
Class:
All
Warmup:
2 rounds
10 Face Pulls
10 Push Ups
Row 300m/250m
10 Face Pulls
10 Push Ups
Row 300m/250m
Workout Name:
None
Description:
Clean and Jerk 1RM
Class:
All
Workout Name:
None
Description:
3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m
10 minute cap
Beginner: 35/26
Intermediate+: Rx
50m Farmer's Carry (53/35lbs per hand)
Row 500m
10 minute cap
Beginner: 35/26
Intermediate+: Rx
Performed by 7 athletes
Podium
Male RX:
7:15
Female RX:
8:38
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 3 Minutes x 4
20 Wallballs 20/14lbs
15 Toes to Bar
Max Rep DB Snatch in remaining time (50/35)
Rest :60
Score is total DB Snatch
20 Wallballs 20/14lbs
15 Toes to Bar
Max Rep DB Snatch in remaining time (50/35)
Rest :60
Score is total DB Snatch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 29, 2017
Class:
All
Warmup:
2 rounds
10 band pull aparts (standing on band)
10 Wall Balls
10 band pull aparts (standing on band)
10 Wall Balls
Workout Name:
None
Description:
Push Press 1RM
Class:
All
Workout Name:
None
Description:
Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups
Rest remainder
Increase Pull Up reps by 3 each interval
Scale to allow everyone to get to the fifth round
Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups
Rest remainder
Increase Pull Up reps by 3 each interval
Scale to allow everyone to get to the fifth round
Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65
Performed by 10 athletes
Podium
Male RX:
9+232reps
Female RX:
5+222reps
Male Scaled:
7+222reps
Female Scaled:
6+23reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
In a 10 minute window
Complete 3 sets of HSPU for max total reps
Complete 3 sets of HSPU for max total reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
Row 1500m
100/70 Heavy Jump Rope
50 Steps Walking Lunge
25 Burpees
100/70 Heavy Jump Rope
50 Steps Walking Lunge
25 Burpees
Cooldown:
Core
3 rounds
10-15 Hip Extensions + :15 Hip Extension Hold
Rest as needed between sets
3 rounds
10-15 Hip Extensions + :15 Hip Extension Hold
Rest as needed between sets
Performed by 2 athletes
Podium
Male RX:
11:44
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, November 28, 2017
Class:
All
Warmup:
2 rounds
Hip Circle Glute Activation
10 Barbell Good Mornings or 10 Hip Extensions
then
5 Rounds
6 Squat Jumps
2 Burpees
Hip Circle Glute Activation
10 Barbell Good Mornings or 10 Hip Extensions
then
5 Rounds
6 Squat Jumps
2 Burpees
Workout Name:
None
Description:
Back Squat 3RM
Class:
All
Workout Name:
None
Description:
For Time
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups
12 minute cap
Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups
12 minute cap
Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups
Performed by 6 athletes
Podium
Male RX:
8:20
Female RX:
Male Scaled:
6:47
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/70lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/70lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.
Performed by 2 athletes
Podium
Male RX:
2-way Tie
127 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
Broken Up Helen
Description:
6 RFT
Run 200m
12 Kettlebell Swings
6 Pullups or Ring Rows
Run 200m
12 Kettlebell Swings
6 Pullups or Ring Rows
Cooldown:
2 rounds
:30 Hollow Rock Hold
:30 Side Plank, each side
:30 Hollow Rock Hold
:30 Side Plank, each side
Performed by 1 athlete
Podium
Male RX:
9:53
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, November 27, 2017
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 20
Bike 20/14 Calories
5 Dumbbell Burpees + 5 Dumbbell Curls + 5 Dumbbell Push Press (2 DBs)
10 Plank Leg Sliders, each side
Bike 20/14 Calories
5 Dumbbell Burpees + 5 Dumbbell Curls + 5 Dumbbell Push Press (2 DBs)
10 Plank Leg Sliders, each side
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
6+22reps
Female Scaled:
Show All Results
Class:
All
Warmup:
15 PVC Pass Through
then
2 rounds
3 Hip Snatch High Pull
3 Hip Squat Snatch
6 Box Jumps
then
2 rounds
3 Low Hang Snatch High Pull
3 Low Hang Squat Snatch
6 Box Jumps
then
2 rounds
3 Hip Snatch High Pull
3 Hip Squat Snatch
6 Box Jumps
then
2 rounds
3 Low Hang Snatch High Pull
3 Low Hang Squat Snatch
6 Box Jumps
Workout Name:
None
Description:
Squat Snatch 1RM
Class:
All
Workout Name:
None
Description:
5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders
15 minute cap
Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders
15 minute cap
Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx
Performed by 9 athletes
Podium
Male RX:
11:28
Female RX:
Male Scaled:
12:48
Female Scaled:
15:00
Show All Results
Sunday, November 26, 2017
Class:
All
Workout Name:
Viola
Description:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Performed by 3 athletes
Podium
Male RX:
4+201reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Saturday, November 25, 2017
Class:
All
Warmup:
9-7-5-3 reps each of:
Bar Facing Burpees
Thrusters 65/45lbs
Bar Facing Burpees
Thrusters 65/45lbs
Workout Name:
None
Description:
With a partner:
AMRAP 2 Minutes x 5
Rest 2:00
10 Clean and Jerk 135/95lbs
Max Bar Facing Burpees in remaining time
QuickFit: 16 Alternating Dumbbell Snatch instead of clean and jerks
Beginner: 85/55
Intermediate: 115/75
Advanced: Rx
Alternate partners every 2 minutes
AMRAP 2 Minutes x 5
Rest 2:00
10 Clean and Jerk 135/95lbs
Max Bar Facing Burpees in remaining time
QuickFit: 16 Alternating Dumbbell Snatch instead of clean and jerks
Beginner: 85/55
Intermediate: 115/75
Advanced: Rx
Alternate partners every 2 minutes
Performed by 2 athletes
Podium
Male RX:
86 reps
Female RX:
Male Scaled:
56 reps
Female Scaled:
Show All Results
Friday, November 24, 2017
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 10 athletes
Podium
Male RX:
20:23
Female RX:
25:19
Male Scaled:
Female Scaled:
Show All Results
Wednesday, November 22, 2017
Class:
All
Warmup:
3 Rounds
Row 200/150m
10 Push Press w/ light weight and a 2-sec pause at the top of each rep
Row 200/150m
10 Push Press w/ light weight and a 2-sec pause at the top of each rep
Workout Name:
None
Description:
Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)
Go heavier than last week (11/15/2017)
Class:
All
Workout Name:
None
Description:
5 Rounds
6 Front Squats 175/110lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :60
Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS
6 Front Squats 175/110lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :60
Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS
Performed by 4 athletes
Podium
Male RX:
10:14
Female RX:
Male Scaled:
10:51
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Bike 30/18 Calories x 3
Rest 3:00
Rest 3:00
Performed by 1 athlete
Podium
Male RX:
2:35
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, November 21, 2017
Class:
All
Warmup:
Row/Bike/Ski/Run for 5:00
then
10 Empty Bar Squat
10 Jump Squats w/ barbell in back rack
then
10 Empty Bar Squat
10 Jump Squats w/ barbell in back rack
Workout Name:
None
Description:
Back Squat
Speed Work
8x3 @ 67.5%
Speed Work
8x3 @ 67.5%
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees
Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx
The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today.
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees
Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx
The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today.
Performed by 6 athletes
Podium
Male RX:
7+9reps
Female RX:
Male Scaled:
3+33reps
Female Scaled:
6+0reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
Row 200m
Max distance backwards HS walk (goal of 30')
Row 200m
30' Forward HS Walk
Rest :60
Row 200m
Max distance backwards HS walk (goal of 30')
Row 200m
30' Forward HS Walk
Rest :60
Performed by 1 athlete
Podium
Male RX:
16:50
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, November 20, 2017
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups
Performed by 4 athletes
Podium
Male RX:
5+277reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
2 rounds
10 Romanian Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Split Jerks
10 Romanian Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Split Jerks
Workout Name:
None
Description:
Clean and Jerk
6x3 @ 75-80%
6x3 @ 75-80%
Class:
All
Workout Name:
None
Description:
For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips
Time Cap: 10 minutes (add one second per rep not completed)
Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips
Time Cap: 10 minutes (add one second per rep not completed)
Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#
Performed by 7 athletes
Podium
Male RX:
8:10
Female RX:
10:00
Male Scaled:
7:40
Female Scaled:
10:10
Show All Results
Sunday, November 19, 2017
Class:
All
Workout Name:
Coffland
Description:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Each time you drop from the bar, perform:
800-m run
30 push-ups
Performed by 4 athletes
Podium
Male RX:
20:01
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Saturday, November 18, 2017
Class:
All
Workout Name:
None
Description:
As a team of 3:
Complete 20 rounds of 10 Alternating Dumbbell Snatch + 10m Overhead Dumbbell Walking Lunge
One partner performs DB Snatch + Lunge
Second partner bikes for distance
Third partner runs 200m.
When partner returns from the run they switch onto the bike. Partner on the bike resumes the couplet and the partner performing the AMRAP runs 200m.
Score 1: 20 Rounds time
Complete 20 rounds of 10 Alternating Dumbbell Snatch + 10m Overhead Dumbbell Walking Lunge
One partner performs DB Snatch + Lunge
Second partner bikes for distance
Third partner runs 200m.
When partner returns from the run they switch onto the bike. Partner on the bike resumes the couplet and the partner performing the AMRAP runs 200m.
Score 1: 20 Rounds time
Performed by 1 athlete
Podium
Male RX:
25:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
As a team of 3:
Complete 20 rounds of 10 Alternating Dumbbell Snatch + 10m Overhead Dumbbell Walking Lunge
One partner performs DB Snatch + Lunge
Second partner bikes for distance
Third partner runs 200m.
When partner returns from the run they switch onto the bike. Partner on the bike resumes the couplet and the partner performing the AMRAP runs 200m.
Score 2: Bike Distance
Complete 20 rounds of 10 Alternating Dumbbell Snatch + 10m Overhead Dumbbell Walking Lunge
One partner performs DB Snatch + Lunge
Second partner bikes for distance
Third partner runs 200m.
When partner returns from the run they switch onto the bike. Partner on the bike resumes the couplet and the partner performing the AMRAP runs 200m.
Score 2: Bike Distance
Performed by 1 athlete
Podium
Male RX:
12.50 km
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, November 17, 2017
Class:
QuickFit
Workout Name:
None
Description:
3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge
Performed by 4 athletes
Podium
Male RX:
11:45
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
1 Round
30 Wall Balls
60 Dus
15 WB
20 DUs
30 Wall Balls
60 Dus
15 WB
20 DUs
Workout Name:
None
Description:
Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1
Heavier than Week 3 (11/3/2017)
Snatch Pull 4x1
Snatch Deadlift 4x1
Heavier than Week 3 (11/3/2017)
Class:
All
Workout Name:
None
Description:
4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00
Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups
Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round.
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00
Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups
Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round.
Performed by 3 athletes
Podium
Male RX:
21 reps
Female RX:
Male Scaled:
160 reps
Female Scaled:
49 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
10 Rounds
15 Box Jump Overs
4 Deficit (4/2"") HSPU
Rest :30
15 Box Jump Overs
4 Deficit (4/2"") HSPU
Rest :30
Performed by 1 athlete
Podium
Male RX:
11:01
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, November 16, 2017
Class:
QuickFit
Workout Name:
None
Description:
For time:
Bike 6000/5000m
At minute 1:00 get off and perform 1 Kettlebell Swing, at minute 2:00 get off and perform 2 kettlebell swings, continue adding one swing per minute.
Bike 6000/5000m
At minute 1:00 get off and perform 1 Kettlebell Swing, at minute 2:00 get off and perform 2 kettlebell swings, continue adding one swing per minute.
Cooldown:
40 Sit Ups
20 Weighted Sit Ups (hug plate to chest)
10 V-Ups
20 Weighted Sit Ups (hug plate to chest)
10 V-Ups
Performed by 1 athlete
Podium
Male RX:
12:54
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Hip/Glute Activation
then
15-10-5
Hang Squat Cleans 65/45lbs
SDLHP 65/45lbs
then
15-10-5
Hang Squat Cleans 65/45lbs
SDLHP 65/45lbs
Workout Name:
None
Description:
Squat Clean
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 82.5-92.5%
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 82.5-92.5%
Class:
All
Workout Name:
None
Description:
For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs
Time Cap: 8 minutes
Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx
60/50 Calorie Row
30 Power Cleans 150/100lbs
Time Cap: 8 minutes
Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
4:30
Female RX:
Male Scaled:
5:10
Female Scaled:
8:05
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
3 Rope Climbs
Rest 2:00
3 Rope Climbs
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 15, 2017
Class:
All
Warmup:
1:00 on each Pec Mash
then
Alternating EMOM 6:00
:30 HS Hold
15 Heavy Russian KB Swings
then
Alternating EMOM 6:00
:30 HS Hold
15 Heavy Russian KB Swings
Workout Name:
None
Description:
Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017
4x4 @ 80%+
Go heavier than week 10/18/2017
Class:
All
Workout Name:
None
Description:
AMRAP 5 Minutes x 3
Rest 2:00
10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups
Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx
Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.
Continue where you leave off each AMRAP
Rest 2:00
10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups
Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx
Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.
Continue where you leave off each AMRAP
Performed by 6 athletes
Podium
Male RX:
7+7reps
Female RX:
Male Scaled:
5+22reps
Female Scaled:
5+15reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row 1k x 4
Rest :90
Rest :90
Performed by 1 athlete
Podium
Male RX:
18:28
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, November 14, 2017
Class:
All
Warmup:
2 rounds
Hip Circle Glute Activation
10 Jumping Lunges
10 Good Mornings
Hip Circle Glute Activation
10 Jumping Lunges
10 Good Mornings
Workout Name:
None
Description:
Back Squat
0:00 - 10:00
Work up to a heavy single around 90%
then
10:00 - 20:00
5x3 @ 85%
0:00 - 10:00
Work up to a heavy single around 90%
then
10:00 - 20:00
5x3 @ 85%
Class:
All
Workout Name:
None
Description:
10 Rounds
3 Power Cleans 185/125lbs
15 Wallballs 20/14lbs
Target Time: 8-12 Minutes. Attempt to stay unbroken on wall balls for as long as possible.
Beginner: 115/65; 8 Wall Balls 14/10 to 10/9'
Intermediate: 155/105; 12 Wall Balls Rx
Advanced: Rx
3 Power Cleans 185/125lbs
15 Wallballs 20/14lbs
Target Time: 8-12 Minutes. Attempt to stay unbroken on wall balls for as long as possible.
Beginner: 115/65; 8 Wall Balls 14/10 to 10/9'
Intermediate: 155/105; 12 Wall Balls Rx
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
14:00
Female RX:
Male Scaled:
13:29
Female Scaled:
15:34
Show All Results
Monday, November 13, 2017
Class:
All
Warmup:
AMRAP 6
Run 200m
10 Dumbbell Floor Presses
Run 200m
10 Dumbbell Floor Presses
Workout Name:
None
Description:
Snatch
6x3 @ 75-80%
6x3 @ 75-80%
Class:
All
Workout Name:
Lynne
Description:
Five rounds for max reps of:
Body weight bench press
Pull-ups
Beginner: 70/50% bodyweight; Banded Strict Pullups
Intermediate: 80/60% bodyweight; Rx Pullups
Advanced: 100/70% bodyweight
Body weight bench press
Pull-ups
Beginner: 70/50% bodyweight; Banded Strict Pullups
Intermediate: 80/60% bodyweight; Rx Pullups
Advanced: 100/70% bodyweight
Performed by 5 athletes
Podium
Male RX:
161 reps
Female RX:
Male Scaled:
Female Scaled:
119 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row or Ski 200/150m x10
Rest :60
Rest :60
Performed by 1 athlete
Podium
Male RX:
16:38
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
5 rounds for time of:
18 High Plank Knee to Opposite Elbow
14 Kettlebell Swings
10 Bike (Calories)
18 High Plank Knee to Opposite Elbow
14 Kettlebell Swings
10 Bike (Calories)
Cooldown:
EMOM 4
:30 Russian Twists 20/14#
:30 Sit ups at Recovery pace
:30 Russian Twists 20/14#
:30 Sit ups at Recovery pace
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, November 12, 2017
Class:
All
Warmup:
10-8-6 reps of
Lateral Squats, alternating
Ring Rows
Bike Calories
Lateral Squats, alternating
Ring Rows
Bike Calories
Workout Name:
None
Description:
15 minutes to complete 3 rounds for quality, not speed
Movement 1: Hollow rock hold on floor (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 2: Free headstand (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 3: Bar Tuck Pull to Invert, set of 5. (Beg: resting between reps allowed. Advanced: all five without touching the floor)
Rest as needed between movements and rounds
Movement 1: Hollow rock hold on floor (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 2: Free headstand (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 3: Bar Tuck Pull to Invert, set of 5. (Beg: resting between reps allowed. Advanced: all five without touching the floor)
Rest as needed between movements and rounds
Performed by 1 athlete
Podium
Male RX:
8:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.
Score 1: Total Rowing Time
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.
Score 1: Total Rowing Time
Performed by 2 athletes
Podium
Male RX:
2-way Tie
11:43
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.
Score 2: Total Barbell Weight
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.
Score 2: Total Barbell Weight
Performed by 2 athletes
Podium
Male:
2-way Tie
310 lbs
Female:
Show All Results
Saturday, November 11, 2017
Class:
All
Warmup:
3 rounds with a partner
Partner 1 - Attempt to row exactly 100m
Partner 2 - 1 Push Up per meter difference from 100 and then alternating single unders in remaining time
Partner 1 - Attempt to row exactly 100m
Partner 2 - 1 Push Up per meter difference from 100 and then alternating single unders in remaining time
Workout Name:
Bradshaw
Description:
10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
QuickFit: 6 Dumbbell Push Press; 8 Kettlebell Swings; 10 Ring Rows; 12 Double Unders or 24 Singles
Beginner: 1 Wall Walk; 135/85; 6 Banded Pull Ups; 36 Singles
Intermediate: Reduced ROM HSPU; 185/125; 6-8 Pull Ups
Advanced: Rx
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
QuickFit: 6 Dumbbell Push Press; 8 Kettlebell Swings; 10 Ring Rows; 12 Double Unders or 24 Singles
Beginner: 1 Wall Walk; 135/85; 6 Banded Pull Ups; 36 Singles
Intermediate: Reduced ROM HSPU; 185/125; 6-8 Pull Ups
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
21:04
Female RX:
Male Scaled:
25:50
Female Scaled:
Show All Results
Friday, November 10, 2017
Class:
All
Warmup:
Row 800m/650m
Run 600m
Run 600m
Workout Name:
None
Description:
Power Clean 4x1
Clean Pull 4x1
Clean Deadlift 4x1
Clean Pull 4x1
Clean Deadlift 4x1
Class:
All
Workout Name:
None
Description:
Teams of 3
Bike 25 Calories each x 1
Rest 1:00 (after each partner does their 25 Cal)
Bike 20 Calories each x 2
Rest 1:00 (after each partner does 20 Cal twice)
Bike 15 Calories each x 3
Ladies: 20/16/12 Calories
Bike 25 Calories each x 1
Rest 1:00 (after each partner does their 25 Cal)
Bike 20 Calories each x 2
Rest 1:00 (after each partner does 20 Cal twice)
Bike 15 Calories each x 3
Ladies: 20/16/12 Calories
Performed by 2 athletes
Podium
Male RX:
11:30
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
Ski Jerry
Description:
Run 600m
Ski 500m/400m
Row 1500/1200m
Ski 500m/400m
Run 600m
Ski 500m/400m
Row 1500/1200m
Ski 500m/400m
Run 600m
Performed by 3 athletes
Podium
Male RX:
16:04
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, November 09, 2017
Class:
All
Warmup:
3 Rounds
10 PVC Snatch Grip DL
10 PVC Snatch High Pull
10 PVC Snatch Balances
10 PVC Snatch Grip DL
10 PVC Snatch High Pull
10 PVC Snatch Balances
Workout Name:
None
Description:
Snatch
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 80-90%
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 80-90%
Class:
All
Workout Name:
None
Description:
6 Rounds
Run 100m
7 Shoulder to OH 135/95lbs
Beginner: 85/55
Intermediate: 115/80
Advanced: Rx
Target Time: 4-6 Minutes. Time Cap 7 minutes. Run fast and go unbroken!
Run 100m
7 Shoulder to OH 135/95lbs
Beginner: 85/55
Intermediate: 115/80
Advanced: Rx
Target Time: 4-6 Minutes. Time Cap 7 minutes. Run fast and go unbroken!
Performed by 4 athletes
Podium
Male RX:
5:13
Female RX:
Male Scaled:
4:30
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 15 Minutes
Row 200m
40' HS Walk
(20' out, pirouette, 20' back)
Rest :30
Row 200m
40' HS Walk
(20' out, pirouette, 20' back)
Rest :30
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10:00
Female Scaled:
Show All Results
Wednesday, November 08, 2017
Class:
QuickFit
Workout Name:
None
Description:
27-21-15-9 Reps of:
Bike (Calories)
Hip Extensions
Flutter Kicks with Wall Ball held in front of chest (L+R = 1 rep)
F: 6-12-18-24
Large Class: Empty Bar Good Mornings for Hip Extensions
Bike (Calories)
Hip Extensions
Flutter Kicks with Wall Ball held in front of chest (L+R = 1 rep)
F: 6-12-18-24
Large Class: Empty Bar Good Mornings for Hip Extensions
Performed by 1 athlete
Podium
Male RX:
9:40
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
AMRAP 5
4 Push Ups
8 PVC OHS
20 Double Unders
4 Push Ups
8 PVC OHS
20 Double Unders
Workout Name:
None
Description:
Push Press
4x2 @ 90%
4x2 @ 90%
Class:
All
Workout Name:
None
Description:
10 Rounds
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)
Rest :30
Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)
Rest :30
Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx
Performed by 7 athletes
Podium
Male RX:
12:44
Female RX:
Male Scaled:
13:54
Female Scaled:
Show All Results
Tuesday, November 07, 2017
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 20
Ski 12/8 Cal
12 Steps Walking Lunge
:30 Side Ab Bridge hold, alternate sides each round
Ski 12/8 Cal
12 Steps Walking Lunge
:30 Side Ab Bridge hold, alternate sides each round
Performed by 1 athlete
Podium
Male RX:
8+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
15-10-5
Glute Bridges w/ light weight
Box Jumps w/ a step down
PVC Pass Throughs
Glute Bridges w/ light weight
Box Jumps w/ a step down
PVC Pass Throughs
Workout Name:
None
Description:
Back Squat
Speed Work
8x3 @ 65%
Speed Work
8x3 @ 65%
Class:
All
Workout Name:
None
Description:
Run 800m
100 Wallballs 20/14lbs
Run 800m
Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx
Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target.
100 Wallballs 20/14lbs
Run 800m
Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx
Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target.
Performed by 10 athletes
Podium
Male RX:
10:28
Female RX:
15:38
Male Scaled:
11:36
Female Scaled:
14:34
Show All Results
Monday, November 06, 2017
Class:
All
Warmup:
3 Rounds
10/8 Calorie Row
10 Light Hang Squat Cleans
Stretching
3:00 of Upper Back Foam Rolling
10/8 Calorie Row
10 Light Hang Squat Cleans
Stretching
3:00 of Upper Back Foam Rolling
Workout Name:
None
Description:
Clean and Jerk
6x3 @ 72.5-77.5%
6x3 @ 72.5-77.5%
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.
Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75
This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed.
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.
Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75
This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed.
Performed by 9 athletes
Podium
Male RX:
129 reps
Female RX:
Male Scaled:
50 reps
Female Scaled:
50 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Strict CTB Pull Ups
12x5
Rest as needed
12x5
Rest as needed
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
Row 300/250m
30 Push Ups
Row 300/250m
30 Squats
Row 300/250m
30 Sit Ups
Row 300/250m
30 Burpees
Row 300/250m
30 Push Ups
Row 300/250m
30 Squats
Row 300/250m
30 Sit Ups
Row 300/250m
30 Burpees
Row 300/250m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, November 05, 2017
Class:
All
Workout Name:
None
Description:
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Post number of reps completed each round to comments.
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Post number of reps completed each round to comments.
Performed by 2 athletes
Podium
Male RX:
287 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Saturday, November 04, 2017
Class:
All
Workout Name:
None
Description:
With a partner, split the work anyway
Bike 100/70 Calories
30 D-Ball Cleans
100 Push Ups
30 D-Ball Cleans
Bike 100/70 Calories
Beginner: 50/30#, Box Push Ups
Intermediate: 70/50#
Advanced: 100/70# and Ring Push Ups
Bike 100/70 Calories
30 D-Ball Cleans
100 Push Ups
30 D-Ball Cleans
Bike 100/70 Calories
Beginner: 50/30#, Box Push Ups
Intermediate: 70/50#
Advanced: 100/70# and Ring Push Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, November 03, 2017
Class:
All
Warmup:
In 7:00
Run 800m
then
AMRAP
Rounds of "Cindy"
Run 800m
then
AMRAP
Rounds of "Cindy"
Workout Name:
None
Description:
Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1
Heavier than 10/20/2017
Snatch Pull 4x1
Snatch Deadlift 4x1
Heavier than 10/20/2017
Class:
All
Workout Name:
None
Description:
3 Rounds
15 Bar Facing Burpees
15 DB Thrusters 50/35lbs
Rest :90
These should be sprints, go all out every round.
Beginner: 35/20#
Intermediate: 45/30#
Advanced: Rx
15 Bar Facing Burpees
15 DB Thrusters 50/35lbs
Rest :90
These should be sprints, go all out every round.
Beginner: 35/20#
Intermediate: 45/30#
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
12:00
Female RX:
Male Scaled:
11:02
Female Scaled:
9:59
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
25 Minute Run
Run 12:30 out and back
Faster than Week 1, Day 5. Focus on pacing. Start a timer for 12:30 minutes and run out. At 12:30, restart the timer and turn around. The goal is to finish close to the same pace/distance.
Run 12:30 out and back
Faster than Week 1, Day 5. Focus on pacing. Start a timer for 12:30 minutes and run out. At 12:30, restart the timer and turn around. The goal is to finish close to the same pace/distance.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, November 02, 2017
Class:
All
Warmup:
21-15-9
Jumping Lunges
Ring Rows
Stretching
Ankle Mobility
Jumping Lunges
Ring Rows
Stretching
Ankle Mobility
Workout Name:
None
Description:
Squat Clean
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 82.5-92.5%
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 82.5-92.5%
Class:
All
Workout Name:
None
Description:
4 Rounds
50' Back Rack Walking Lunge 135/95lbs (16 steps alternating step forward lunge)
15 Box Jump Overs 24/20"
15 Toes to Bar
Be careful to get your knees up on the box jumps, especially after lunges! Toes to bar should be scaled to allow 3+ reps at a time. Target is <12 minutes.
Beginner: 85/55; 20/16"; 15 Hanging Knee Raises
Intermediate: 115/80#; Rx; 8-10 Toes to Bar
Advanced: Rx
50' Back Rack Walking Lunge 135/95lbs (16 steps alternating step forward lunge)
15 Box Jump Overs 24/20"
15 Toes to Bar
Be careful to get your knees up on the box jumps, especially after lunges! Toes to bar should be scaled to allow 3+ reps at a time. Target is <12 minutes.
Beginner: 85/55; 20/16"; 15 Hanging Knee Raises
Intermediate: 115/80#; Rx; 8-10 Toes to Bar
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
10:42
Female RX:
Male Scaled:
13:45
Female Scaled:
12:55
Show All Results
Wednesday, November 01, 2017
Class:
All
Warmup:
AMRAP 5:00
Row 125/100m
8 Push Ups
8 Box Jumps
Row 125/100m
8 Push Ups
8 Box Jumps
Workout Name:
None
Description:
Push Press 3-3-3-3 @ 85%
Class:
All
Workout Name:
None
Description:
AMRAP 25 Minutes
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU
This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.
Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU
This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.
Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx
Performed by 10 athletes
Podium
Male RX:
7+60reps
Female RX:
7+51reps
Male Scaled:
6+18reps
Female Scaled:
6+60reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Overhead Squat Bottom Position Hold
4 Rounds for Max Effort
95/65lb Barbell
Rest as needed
4 Rounds for Max Effort
95/65lb Barbell
Rest as needed
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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