Vintage CrossFit on TrackMyPR

15+0reps

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

Sumo Deadlift 1RM

Performed by 6 athletes

Podium

Male:

Drew M

455 lbs

Female:

Show All Results

Class:

All

Warmup:

40 Jumping Jacks
30 Mountain Climbers
20 Skater Jumps
10 Box Jumps

Workout Name:

None

Description:

3 rounds for time of:
Run 600m
40/30 Heavy Jump Ropes
10 Burpee Box Jump Overs

Cooldown:

3x:20 Hanging Tuck Hold

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, November 29, 2018

Class:

All

Warmup:

200m Walk w/ Plate overhead, 45/25
30 Alternating Sandbag Box Step Ups, 24/20"

Workout Name:

None

Description:

Split Jerk 1RM

Performed by 2 athletes

Podium

Male:

240 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

12-9-6-3
Strict Handstand Push Ups
Power Snatch 95/65lbs

Beginner: Seated strict dumbbell press or 4-3-2-1 Wall Walks; 75/45#
Intermediate: Kipping HSPU or reduced ROM SHSPU; 85/55#
Advanced: Rx

Performed by 3 athletes

Podium

Male RX:

3:31

Female RX:

Male Scaled:

7:22

Female Scaled:

Show All Results

Class:

All

Workout Name:

Lynne

Description:

5 Rounds
Max Rep Bench @ Bodyweight
Rest 2:00
Max Rep Strict Pull Ups
Rest 2:00

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

2 rounds
30 Plate Jumps
5 Burpees to Plate

Workout Name:

None

Description:

AMRAP 10
30 Double Unders
10 Wall Balls

Cooldown:

:40 Side Plank/side
80 Flutter Kicks
40 Sit Ups

Performed by 1 athlete

Podium

Male RX:

8+37reps

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Wednesday, November 28, 2018

Class:

All

Warmup:

AMRAP 4:00
10 Medball Cleans
10 Ring Rows
10 Wall Balls
10 Ring Rows

Workout Name:

None

Description:

Squat Clean 1RM

Performed by 5 athletes

Podium

Male:

265 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.

Performed by 2 athletes

Podium

Male:

170 lbs

Female:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

AMRAP 5 Minutes x 2

Ski 750m/600m
15 Deadlifts 225/155lbs
Max Rope Climbs in remaining time

Rest 2:00

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

6x10m shuttle run
2x10m forward & backward bear crawl
6x10m shuttle run

Workout Name:

None

Description:

5 rounds for time of:
10 Kettlebell Swings
10/7 Push Ups
30m Sled Push
10/7 Push Ups
10 Kettlebell Swings

Rest 1:00 between rounds

Load the sled to a moderate weight so you can perform the push with running steps that are challenging to maintain

Cooldown:

Accumulate :60 in GHD Hip Extension Hold

Performed by 1 athlete

Podium

Male RX:

14:26

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Tuesday, November 27, 2018

Class:

QuickFit

Warmup:

1:00 Seated Forward Fold
1:00 Medium Tempo Bike
20 Alternating Floor Sweeps
Gym Length Alternating High Kicks

Workout Name:

None

Description:

8 rounds for time of
Bike 12/8 Calories
8 Alternating Dumbbell Snatches
8 V-Ups

Cooldown:

50 Steps Alternating Walking Lunge

Performed by 2 athletes

Podium

Male RX:

12:04

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Class:

All

Warmup:

EMOM 4:00
30' Duck Walk
10 Air Squats

Both movements in the same minute

Then

250/200m Row Sprint

Workout Name:

None

Description:

Back Squat 3RM

Performed by 7 athletes

Podium

Male:

320 lbs

Female:

165 lbs

Show All Results

Class:

All

Workout Name:

None

Description:

3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx

Performed by 5 athletes

Podium

Male RX:

7:17

Female RX:

9:07

Male Scaled:

6:16

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

Row 2K

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Monday, November 26, 2018

Class:

All

Warmup:

3 Rounds
Bike 500m
8 Burpees
10 PVC Pass Throughs
12 PVC Overhead Squats

Workout Name:

None

Description:

1RM Squat Snatch

Performed by 3 athletes

Podium

Male:

2-way Tie

175 lbs

Female:

95 lbs

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 5:00

Using 70% if your 1RM Snatch, maximum reps of squat snatches.

If you can perform squat snatches with consistent mechanics under fatigue, stick with squat snatch. If you have mobility or mechanics issues, switch to power snatch to preserve positions and intensity.

Performed by 2 athletes

Podium

Male RX:

Sam D

24 reps

Female RX:

28 reps

Male Scaled:

Female Scaled:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

For Time
30 Muscle Up +1s

(After completing each MU rep, perform an extra Ring Dip before starting your next MU)

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

2 rounds
:20 Low Plank with one leg up/side
10 Frog Kicks
then
Run 100m

Workout Name:

None

Description:

AMRAP 2:00
Run 200m
then
Max reps of
6 Burpees
4 D-Ball Clean to Shoulder

Rest 1:00 between AMRAPs

Cooldown:

Max Push Ups in :90

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Sunday, November 25, 2018

Class:

Competition Class

Workout Name:

None

Description:

10 Rounds, starting every 3 minutes
150/120m Row
1 Squat Snatch (85%+)
200m Run
- Rest Remaining -
*Score is your Fastest and Slowest Round

Performed by 1 athlete

Podium

Male RX:

3:37

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Class:

All

Warmup:

3 rounds
25' Overhead Walking Lunge w/ Medball Overhead
10 Medball Cleans

Workout Name:

None

Description:

Sumo Deadlift
3-3-3
Heavier than last time, but perfect controlled reps

Performed by 1 athlete

Podium

Male:

265 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

For Time
25 Front Squats 155/105lbs
100' HS Walk or 200' Bear Crawl
25 Front Squats 155/105lbs

Beginner: 85/50#; 200' Bear Crawl
Intermediate: 125/80#; 50 Handstand hands Lifts or Shoulder Taps
Advanced: Rx

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

25:00

Female Scaled:

Show All Results

Saturday, November 24, 2018

Class:

All

Warmup:

With a partner
Max calorie row
Non-rowing partner performs:
a) 30 High Plank Shoulder Taps
b) 25 Air Squats
c) 20 Ring Plank Knee to Elbow, alternating

Workout Name:

None

Description:

4 rounds for time of:
20/15 Calorie Row
10 Ring Push Ups
20 Wall Balls
10 Toes to Bar

Beginner: Incline Push Ups; Sit Ups; 14/10# WB
Intermediate: Rx Push Ups; Hanging Knee Raise
Advanced: Rx

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

2 Rounds
100 Single Unders
10 Right Arm Push Press w/ Dumbbell
10 Left Arm Push Press w/ Dumbbell

Workout Name:

None

Description:

Push Press
4x2 @ 75%+ 1RM Jerk

Performed by 0 athletes

Podium

Male:

Female:

Class:

All

Workout Name:

None

Description:

AMRAP 15 Minutes
15 Box Jump Overs 24/20"
10 Kettlebell Snatch 53/35lbs
(5 each arm)
5 Chest to Bar Pull Ups

Beginner: Box Step Overs; 35/18#; Jumping C2B Pullups
Intermediate: 44/26#; Chin Over Bar Pull ups (try to avoid singles)
Advanced: Rx

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

Competitor Extra

Workout Name:

None

Description:

5 Rounds
Not For Time

10 Strict Deficit Handstand Push Ups 4/2"
20 Knees to Elbows

Rest as needed

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, November 23, 2018

Class:

All

Workout Name:

Josie

Description:

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, November 21, 2018

Class:

All

Warmup:

2 rounds
5 Empty Bar Muscle Cleans
5 Front Squats
5 Hang Squat Cleans
Row 300m

Workout Name:

None

Description:

Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 85%+

Performed by 2 athletes

Podium

Male:

245 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

3 Rounds
4 Squat Clean 225/155lbs
4 Bar Muscle Ups
12/8 Calorie Row

Scale Cleans to 70-80% 1RM

Beginner: 4 Strict Chin Ups
Intermediate: 4 Unbroken Chest to Bar Pull Ups
Advanced: Rx

Performed by 1 athlete

Podium

Male RX:

6:03

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

Ski 20/14 Calories x 8

Rest 2:00

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

5-4-3-2-1
Plank Walk Outs
500-400-300-200-100m Bike

Workout Name:

None

Description:

AMRAP 20 with a partner, alternate full rounds
6 Slam Balls
Bike 12/8 Calories
24 Double Unders or Heavy Jump Ropes

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tuesday, November 20, 2018

Class:

All

Warmup:

2 Rounds
10 Good Mornings
5 Right Arm Ring Rows
10 Empty Bar Thrusters
5 Left Arm Ring Rows
Run 200m

Workout Name:

None

Description:

Back Squat
Work up to a heavy single over 90%
then
5x3 @ 90%

Performed by 3 athletes

Podium

Male:

305 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 3:00 x 4

15 Devil's Presses
Max Strict Pull Ups in remaining time

Rest 2:00

Score is total pull-ups/ring rows

Beginner: 12 reps @ 30/15#; Ring Rows
Intermediate: 40/25#
Advanced: 50/35#

Performed by 3 athletes

Podium

Male RX:

25 reps

Female RX:

Male Scaled:

40 reps

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

Sandbag Squats 150/100lbs
5x10

Rest as needed

Performed by 0 athletes

Podium

Male:

Female:

Class:

QuickFit

Warmup:

2 rounds
20 Steps Walking Lunge with twist
10+10 single arm dumbbell push press

Workout Name:

None

Description:

7 rounds
Run 200m
21-18-15-12-9-6-3 Wall Balls

Cooldown:

3 rounds
:30 Side plank/Star Plank
15 Flutter Kicks
:30 Side plank/Star Plank (other side)
:15 Superman hold

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Monday, November 19, 2018

Class:

All

Warmup:

AMRAP 6:00
10/6 Calorie Bike
5 Muscle Snatches
5 High Hang Squat Snatches

Workout Name:

None

Description:

Squat Snatch
6x3 @ 75-80%

Performed by 2 athletes

Podium

Male:

145 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

For Time
30/20 Calories on Air Bike
25 Bar Facing Burpees
15 Power Snatch 155/105lbs

Time cap: 10 minutes

Beginner: 21/14 Cal; 20 Burpees; 85/50#
Intermediate: 125/80#
Advanced: Rx

Performed by 2 athletes

Podium

Male RX:

Female RX:

Male Scaled:

5:01

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 2:00 x 5
10 Strict HSPU
Max Distance Back Rack Lunges 135/95lbs in remaining time
Rest 2:00

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

Row 300m
20 Jumping Jacks
10 Burpees

Workout Name:

None

Description:

3 rounds for time of:
Row 500m
21/14 Push Ups
21 Air Squats
21 Frog Kicks

Cooldown:

30 reps Med Ball Body Saw

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Sunday, November 18, 2018

Class:

All

Warmup:

12-10-8
Russian Kettlebell Swing
Dumbbell Push Press
:30 Squat Hold

Workout Name:

None

Description:

Sumo Deadlift

6-6-6
Heavier than last time, but perfect controlled reps

Performed by 1 athlete

Podium

Male:

Drew M

365 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 15:00 w/ a Partner
20 Pistols
5 Clean and Jerk 185/125lbs

Alternate full rounds. Target time is :90-:120 per athlete.

Beginner: 20 Reverse Lunges or 20 Single leg lower from box; 115/65
Intermediate: Assisted Pistols (rig/band/box); 155/95
Advanced: Rx

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, November 16, 2018

Class:

All

Workout Name:

Barbara

Description:

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Performed by 2 athletes

Podium

Male RX:

Matt L

31:42

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Class:

All

Workout Name:

Jerry

Description:

For time:
Run 1 mile
Row 2K
Run 1 mile

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

Competitor Extra

Workout Name:

None

Description:

Every 3:00 for 15:00
Perform one heavy sled push (there and back driveway)

Performed by 0 athletes

Podium

Male:

Female:

Thursday, November 15, 2018

Class:

All

Warmup:

AMRAP 6:00
Run 200m
2 Wall Walks
10 Ring Rows

Workout Name:

None

Description:

Split Jerk
7x2 75-85% 1RM

Performed by 1 athlete

Podium

Male:

210 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

4 Rounds
2 Rope Climbs
30 Sit Ups
15 DB Box Step Overs 24/20", 50/35lb

Beginner: 10 Leg Clamp + stand attemps, lower to floor after each one; 30/15 over 20/16"
Intermediate: Climbs to 12'; 40/25#
Advanced: Rx
Competitor: 20 GHD Sit Ups

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

Competitor Extra

Workout Name:

None

Description:

AMRAP 4:00 x 3
21 Thrusters 115/75lbs
Max Muscle Ups in remaining time
Rest 2:00

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

2 rounds
15 Kettlebell Swings
3 Plank Walk Outs
then
Ski 6/4 Calories

Workout Name:

None

Description:

Every 2:00 for 14:00
Ski Sprint 12/8 Calories
rest remainder of the time

Cooldown:

1:00 Plank roll outs on med ball
1:00 Mountain Climbers on med ball
1:00 Med Ball Sit Ups
1:00 Flutter kicks holding med ball

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, November 14, 2018

Class:

All

Warmup:

Run 400m (Row 500m)
10L+10R PVC Wrist Rotations
then
Stretch/Mobilize
then
8 Muscle Cleans
8 Power Position Squat Cleans
8 Low Hang Squat Cleans
8 Squat Cleans from "floor"

Workout Name:

None

Description:

Squat Clean and Jerk
6x3 @ 72.5-77.5%

Performed by 4 athletes

Podium

Male:

195 lbs

Female:

155 lbs

Show All Results

Class:

All

Workout Name:

None

Description:

3 Rounds
Run 400m (or Row 500m)
40 KB Swings 53/35lbs
Rest 2:00

Emphasize pushing yourself on the run/row today. The run should make the swings difficult to perform unbroken. Pick a weight where you can complete 40 in 3 sets or less.

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx

Performed by 3 athletes

Podium

Male RX:

Sam D

13:48

Female RX:

Male Scaled:

14:55

Female Scaled:

16:04

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

Bench Press
3x10

Performed by 0 athletes

Podium

Male:

Female:

Class:

QuickFit

Warmup:

30-20-10
Heavy Jump Ropes
2-Count Flutter Kicks

Workout Name:

None

Description:

AMRAP 10
8 Burpees
12 Wall Balls
16 Sit Ups

Cooldown:

3 sets of 5 GHD Hip Extensions + :10-:20 Hip Extension Hold

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tuesday, November 13, 2018

Class:

All

Warmup:

3 Rounds
20 Walking Lunge Steps
10 Tall Box Jumps
:15 Ring Support in the bottom of the dip

Workout Name:

None

Description:

Back Squat
Work up to a heavy single around 90%
then
5x3 @ 87.5%

Performed by 5 athletes

Podium

Male:

690 lbs

Female:

270 lbs

Show All Results

Class:

All

Workout Name:

None

Description:

15-12-9
Bike Calories
Ring Dips
Deadlift 275/185lbs

Female Bike: 12-9-6 Cal
Beg: Bench Dips; 155/95
Intermediate: Static Bar Dips; 225/145
Advanced: Rx

Performed by 5 athletes

Podium

Male RX:

4:50

Female RX:

Male Scaled:

7:55

Female Scaled:

9:20

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

"Perfect Pace""
Run 800m x 5
Rest 3:00

Hold 1-mile PR Pace

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

20 Alternating Dumbbell Snatches
20 Air Squats
10 Alternating Dumbbell Snatches
10 Air Squats
then
Row 9/6 Calories

Workout Name:

None

Description:

Dumbbell 15.5
27-21-15-9 reps for time of:
Row (calories)
Double Dumbbell Thrusters

Cooldown:

2x15 reps per side
Rotational Med ball throws

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

MATTHEW V

10:05

Female Scaled:

Show All Results

Monday, November 12, 2018

Class:

All

Warmup:

20 PVC Pass Through
10 PVC Overhead Squats
then
Stretch/Mobilize
then
5 Burpees
7 Snatch Grip Back Rack Push Press
5 Burpees
7 Power Snatch from Power Position
5 Burpees
7 Squat Snatches from Power Position
5 Burpees
7 Snatch Pulls from the "floor"

Workout Name:

None

Description:

Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%

Performed by 3 athletes

Podium

Male:

155 lbs

Female:

120 lbs

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 12 Minutes

12 Box Jump Overs 24/20"
12 Overhead Squats 115/75lbs
12 Toes to Bar

Beginner: Box Step Overs; 75/45; 8-12 Toes to Hip Level
Intermediate: 95/60; 6-10 Toes to Bar
Advanced: Rx

Pick a T2B quantity that allows you to complete each round in 2 sets

Performed by 2 athletes

Podium

Male RX:

Female RX:

Male Scaled:

3+20reps

Female Scaled:

3+32reps

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

Kipping Ring Dips
5 Max Sets
(20-rep Cap)
Rest as needed

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

2 rounds
15 Russian Swings
15/8 Push Ups
then
Run 200m

Workout Name:

None

Description:

3 Rounds
60 Double Unders
40 Walking Lunge with Plate Overhead, 45/25
20/12 Calorie Bike

Cooldown:

2x20 GHD Sit Ups

Performed by 1 athlete

Podium

Male RX:

10:08

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Sunday, November 11, 2018

Class:

All

Workout Name:

Hammer

Description:

Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, November 09, 2018

Class:

All

Warmup:

40' Inch Worm
40' Lunge
40' Duck Walk
40' Broad Jump
20 Push Ups
20 Calorie Row Sprint

Workout Name:

None

Description:

Sumo Deadlift
9-9-9
Heavy, but perfect controlled reps

Performed by 1 athlete

Podium

Male:

315 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

Every 4:00 x 3
15 Handstand Push Ups
15 Dumbbell Thrusters 50/35lbs
Max Calorie Row in remaining time
Rest 2:00

Beginner: (2 burpees + 1 Wall Walk) x 3; 30/15#
Intermediate: 8-10 HSPU; 40/25#
Advanced: Rx
Competitor: 4/2" Deficit HSPU

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

Competitor Extra

Workout Name:

None

Description:

For Time
15 Strict Ring Muscle Ups

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

2 rounds
25 Plate Jumps
10 Alternating High Kicks
5 Tuck Jumps

Workout Name:

None

Description:

50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups
2 Driveway Length Sled Push after each round, go heavy

Cooldown:

2 rounds
:20 Single Leg Low Plank, each side
Jog 100m

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, November 08, 2018

Class:

All

Warmup:

3 Rounds
5/5 seated filly press (dumbbells)
10 Bench Facing Burpees (use hands on bench to jump over)

Workout Name:

None

Description:

Push Press
4x3 @ 70%+ 1RM Jerk

Performed by 2 athletes

Podium

Male:

185 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 7 Minutes
7 Power Snatch 115/75lbs
7 Chest to Bar Pull Ups

Beginner: 85/50#; Jumping Chest to Bar Pull Ups (head 6" below bar)
Intermediate: 100/65#; 5 Chin over Bar Pull Ups or C2B PU
Advanced: Rx

Performed by 2 athletes

Podium

Male RX:

5+6reps

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

6 Rounds
2 Legless Rope Climbs

Rest as needed between sets. The goal is to do 2 fast reps then rest until you can repeat it.

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

30-20-10 Russian Kettlebell Swings, 35/18
30-20-10 Flutter Kicks (2-count)

Workout Name:

None

Description:

12 Squats
12 Push-ups
12 Walking lunge steps
Run 400 meters

Rest 2:00

24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Rest 2:00

36 Squats
36 Push-ups
36 Walking lunge steps
Run 400 meters

Cooldown:

3:00 Recovery Ski

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, November 07, 2018

Class:

QuickFit

Warmup:

3 rounds
:30 low plank
10 Mountain Climbers
3 Plank Walk Outs

Workout Name:

None

Description:

Partner 18.1
AMRAP 20, alternate full rounds with a partner
8 toes-to-bars or hanging knee raises
10 dumbbell hang clean and jerks
14/12-cal. row

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

Competitor Extra

Workout Name:

None

Description:

25/15 Calories on Bike x 3

Rest 5 Minutes

Full effort every time

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Workout Name:

None

Description:

4 Rounds
1 Rope Climb
15 Shoulder to Overhead 135/95lbs
Run 400m

Rest 2:00

Run hard every round!

Beginner: 20' Rope Sled Pull; 95/55
Intermediate: 12' Rope Climbs; 115/75
Advanced: Rx
Competitor: Peg Board Climb

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

AMRAP 5:00
5 Ring Rows
10 Dumbbell Push Press w/ light DBs
30 Single Unders (focus on tight core, jump on balls of feet, only wrists move)

Workout Name:

None

Description:

Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%

Performed by 1 athlete

Podium

Male:

225 lbs

Female:

Show All Results

Tuesday, November 06, 2018

Class:

All

Warmup:

3:00 Banded Glute Activation
then
2 Rounds
15 Air Squats
10 Ring Rows
5 Strict Handstand Push Ups or :20 Handstand Hold

Workout Name:

None

Description:

Back Squat
Work up to a heavy single around 90%
then
5x3 @ 85% 1RM

Performed by 5 athletes

Podium

Male:

305 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

8 Rounds

2 Squat Clean and Jerk 185/115lbs
4 Bar Muscle Ups
40' HS Walk or 40' Bear Crawl as 20' out and back

Time cap: 20:00

Beginner: 135/85; 4 Strict Chin Ups
Intermediate: 160/100; 4 Unbroken C2B Pull Ups or 2 Bar Muscle Ups if performing singles; 20 Handstand Hand Lifts or Shoulder Taps
Advanced: Rx

Performed by 4 athletes

Podium

Male RX:

19:29

Female RX:

Male Scaled:

18:50

Female Scaled:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

Romanian Deadlift
5x10
and
Strict Dumbbell Shoulder Press
5x10

Alternate movements, for load and quality, not time

Performed by 0 athletes

Podium

Male:

Female:

Class:

QuickFit

Warmup:

3 rounds
Bike 7/4 Calories
4 Burpees

Workout Name:

None

Description:

5 rounds of Cindy (5 Pull Ups/Ring Rows, 10 Push Ups, 15 Squats)
40/30 Calorie Bike
3 rounds of Cindy
20/15 Calorie Bike
1 round of Cindy

Cooldown:

Accumulate 40 GHD Hip Extensions or Banded Good Mornings

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Monday, November 05, 2018

Class:

All

Warmup:

20 PVC Pass Through
10 PVC Overhead Squats
then
2 Rounds
30' Duck Walk
30' Burpee Broad Jump
10 Overhead Squats with empty bar

Workout Name:

None

Description:

Squat Snatch
6x3 @ 72.5-77.5%

Today's focus is on technique and positions, not weight. Drop and reset each rep, no touch and go.

Performed by 6 athletes

Podium

Male:

190 lbs

Female:

55 lbs

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 14 Minutes
Run 200m
8 Toes to Bar
8 Deadlift 185/125lbs

Both the toes to bar and deadlifts should be unbroken today. Emphasize running fast today!

Beginner: 4 Toes to Bar or 8 Toes to Hip Level; 135/95 DL
Intermediate: 6 Toes to Bar
Advanced: Rx

Performed by 9 athletes

Podium

Male RX:

9+30reps

Female RX:

Male Scaled:

Owen R

5+50reps

Female Scaled:

6+200reps

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

3 Rounds
9 D-Ball Squat Cleans
18 Pull Ups
Rest 2:00

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

2 rounds
5 PVC Pass Through
5 PVC Good Mornings
100m ski

Workout Name:

None

Description:

WOD
500m-400m-300m-200m-100m Ski
25-20-15-10-5 Kettlebell Swings
25-20-15-10-5 Steps Walking Lunge with Kettlebell (Advanced: overhead)

Cooldown:

Foam roll upper back

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Sunday, November 04, 2018

Class:

All

Warmup:

3 rounds
10 Lateral Squats
10 Russian Kettlebell Swings
25 Double Unders/15+15 singles on one leg

Workout Name:

None

Description:

Hang Power Clean
3-3-3-3-3

Performed by 1 athlete

Podium

Male:

205 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 3:00 x 3
Run 200m
9 D-Ball Clean over Shoulder
Max Rope Climbs or Peg Board climbs in remaining time

Rest 2:00

Score is rope climb reps

Performed by 1 athlete

Podium

Male RX:

Drew M

20 reps

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Saturday, November 03, 2018

Class:

All

Warmup:

With a partner
2 rounds
Partner 1 runs 200m
Partner 2 performs 5 Pull Ups + 10 Push Ups + 15 Air Squats
Switch places and repeat (2x run, 2x Cindy each)

Workout Name:

None

Description:

With a partner

Run 600m together holding heavy jump rope

15 clean and jerks, 95/65 (partner performs 30 heavy jump ropes)
12 clean and jerks, 95/65 (partner performs 24 heavy jump ropes)
9 clean and jerks, 95/65 (partner performs 18 heavy jump ropes)

Run 600m together holding heavy jump rope

20 front rack step back lunges, 95/65 (partner performs 40 heavy jump ropes)
16 front rack step back lunges, 95/65 (partner performs 32 heavy jump ropes)
12 front rack step back lunges, 95/65 (partner performs 24 heavy jump ropes)

Run 600m together holding heavy jump rope

27 deadlifts, 95/65 (partner performs 54 heavy jump ropes)
21 deadlifts, 95/65 (partner performs 42 heavy jump ropes)
15 deadlifts, 95/65 (partner performs 30 heavy jump ropes)

Alternate working partner each "set". Partner 1 performs 15 CnJ while partner 2 performs jump rope. Partner 2 performs 12 CnJ while partner 1 performs jump rope. etc

QuickFit: Switch to American Kettlebell Swings, Kettlebell Lunges, and Kettlebell Deadlifts

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, November 02, 2018

Class:

All

Warmup:

EMOM for 5:00
With an empty bar
6 Good Mornings
6 Front Squats
Overhead barbell hold with remaining time

Workout Name:

None

Description:

Sumo Deadlift
6-6-6
Heavy, but perfect controlled reps

Performed by 2 athletes

Podium

Male:

265 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

Every 3:00 x 4
20 Wall Balls 20/14lbs
20/15 Calorie Row
Max Burpees in remaining time
Rest 2:00

Wall Balls should be unbroken each round since they come after rest.

Beginner: 15 Wall Balls 14/10#; 15/10 Calorie Row
Intermediate: 20 Wall Balls
Advanced: Rx
Comp: 30/20# Wall Ball (should still be unbroken!)

Performed by 2 athletes

Podium

Male RX:

94 reps

Female RX:

Male Scaled:

59 reps

Female Scaled:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

For Time

25 Handstand Push Ups
20/12 Calories Bike
20 Handstand Push Ups
15/8 Calories Bike
15 Handstand Push Ups
10/4 Calories Bike
10 Handstand Push Ups

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

3 rounds
5 Side Plank Hip Extensions/side
Run 100m

Workout Name:

None

Description:

AMRAP 12
12/8 Calorie Bike
12 Alternating Dumbbell Snatch
12 Sit Ups
12 High Plank Shoulder Taps (Adv HS Shoulder Taps)

Cooldown:

500m recovery ski

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, November 01, 2018

Class:

All

Warmup:

4 Rounds each
with a Partner

One partner rows while other performs Burpee/SJ

3 Burpee
3 Split Jerks w/ pause in the catch
10/7 Cal Row

Workout Name:

None

Description:

Split Jerk
6x3 70-80% 1RM

Pause in the rack between reps, don't bounce into the next rep.

Performed by 3 athletes

Podium

Male:

215 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

EMOM 12, alternating
A) 10 Unbroken Strict Shoulder Press
B) 10 Strict Pull Ups

Scale pull ups to challenge yourself. Ring Rows/Banded Pullups/Strict C2B (adv)
Add/decrease shoulder press weight as needed

Performed by 3 athletes

Podium

Male RX:

120 reps

Female RX:

Male Scaled:

109 reps

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

Row 5k

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

5-4-3-2-1
Burpees to Plate
Plate Ground to Overhead

Workout Name:

None

Description:

10 rounds for time of:
25 Double Unders or 15 Heavy Rope Singles or 15 Singles per leg
5 Bulgarian Split Squats on Bench/side
5 Dumbbell Bench Press

Cooldown:

1 minute side plank
30 Sit Ups
1 minute side plank, other side
20 Good Mornings with plate

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled: