Tuesday, December 31, 2013
Class:
All
Workout Name:
Hidalgo
Description:
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it.
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it.
Performed by 7 athletes
Podium
Male RX:
44:46
Female RX:
Male Scaled:
1:01:03
Female Scaled:
1:08:35
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Monday, December 30, 2013
Class:
All
Workout Name:
None
Description:
1000m row
50 Wall Balls (20/14)
30 Toes to bar
50 Wall Balls (20/14)
30 Toes to bar
Cooldown:
Spend 5 minutes practicing handstand walks or wall walks
Then 2 sets of 5 reps of overhead squats with 3-second pause at the bottom (45/35)
Then 2 sets of 5 reps of overhead squats with 3-second pause at the bottom (45/35)
Performed by 5 athletes
Podium
Male RX:
6:50
Female RX:
Male Scaled:
Female Scaled:
11:59
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Saturday, December 28, 2013
Class:
All
Workout Name:
None
Description:
20 Step Front Rack walking lunge for weight
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
10 minute AMRAP
5 Push Press (155/105)
10 Burpees onto plate
Run 200m
5 Push Press (155/105)
10 Burpees onto plate
Run 200m
Performed by 1 athlete
Podium
Male RX:
4+15reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, December 27, 2013
Class:
All
Workout Name:
None
Description:
Run 800m
15 Ring Dips
15 KB Swings (70/53)
Run 400m
20 Ring Dips
20 KB Swings
Run 200m
25 Ring Dips
25 KB Swings
15 Ring Dips
15 KB Swings (70/53)
Run 400m
20 Ring Dips
20 KB Swings
Run 200m
25 Ring Dips
25 KB Swings
Performed by 4 athletes
Podium
Male RX:
12:10
Female RX:
Male Scaled:
16:16
Female Scaled:
17:21
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Class:
All
Workout Name:
None
Description:
5 sets of 3 Front Squats + 3 High Box Jumps
Thursday, December 26, 2013
Class:
All
Workout Name:
None
Description:
40 Jumping Lunges
20 Pullups
20 Clean and Jerks (95/65)
30 Jumping Lunges
20 Pullups
15 Clean and Jerks (135/95)
20 Jumping Lunges
20 Pullups
10 Clean and Jerks (185/115)
20 Minute Cap
20 Pullups
20 Clean and Jerks (95/65)
30 Jumping Lunges
20 Pullups
15 Clean and Jerks (135/95)
20 Jumping Lunges
20 Pullups
10 Clean and Jerks (185/115)
20 Minute Cap
Cooldown:
3x15 GHD Situps
Performed by 4 athletes
Podium
Male RX:
12:39
Female RX:
Male Scaled:
15:52
Female Scaled:
19:40
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Monday, December 23, 2013
Class:
All
Workout Name:
12 Days of Christmas
Description:
12 Shuttle Runs
11 Calorie Row
10 Steps Walking Lunge
9 Deadlifts (135/95)
8 Wall Balls (20/14)
7 Situps
6 Kettlebell Swings
5 Golden Ring Pushups
4 Box Jumps (24/20)
3 Pullups
2 Burpees
1 Clean and Jerk (135/95)
11 Calorie Row
10 Steps Walking Lunge
9 Deadlifts (135/95)
8 Wall Balls (20/14)
7 Situps
6 Kettlebell Swings
5 Golden Ring Pushups
4 Box Jumps (24/20)
3 Pullups
2 Burpees
1 Clean and Jerk (135/95)
Performed by 4 athletes
Podium
Male RX:
26:03
Female RX:
Male Scaled:
31:31
Female Scaled:
36:05
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Friday, December 20, 2013
Class:
All
Workout Name:
None
Description:
12m AMRAP
50 Double Unders
20 Toes to Bar
10 Power Clean and Jerk (135/95)
50 Double Unders
20 Toes to Bar
10 Power Clean and Jerk (135/95)
Cooldown:
Use remaining time to work on ring skills. Holds/L-sits for beginners. Lower from inverted hang for int/advanced.
Performed by 4 athletes
Podium
Male RX:
3+77reps
Female RX:
Male Scaled:
2+30reps
Female Scaled:
2+0reps
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Thursday, December 19, 2013
Class:
All
Workout Name:
None
Description:
Run 1000m
100 Pushups
10 Power Snatch (135/95)
100 Pushups
10 Power Snatch (135/95)
Performed by 3 athletes
Podium
Male RX:
12:02
Female RX:
Male Scaled:
17:19
Female Scaled:
15:36
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Class:
All
Workout Name:
None
Description:
Strength: 3 position snatch high to low
1 Snatch from hang, dip to just above the knee
1 Snatch from hang, dip to just below the knee
1 Snatch from Floor (touch and go)
Beg/Int should work power snatch, advanced does squat snatch
1 Snatch from hang, dip to just above the knee
1 Snatch from hang, dip to just below the knee
1 Snatch from Floor (touch and go)
Beg/Int should work power snatch, advanced does squat snatch
Wednesday, December 18, 2013
Class:
All
Warmup:
Skill: Practice kipping toe to bar technique
Workout Name:
None
Description:
5 rounds for total time:
10 Front Squats (115/75) - Advanced does 10 OHS
10x10m runs
10 burpees
Rest 1 minute between rounds
10 Front Squats (115/75) - Advanced does 10 OHS
10x10m runs
10 burpees
Rest 1 minute between rounds
Performed by 4 athletes
Podium
Male RX:
11:04
Female RX:
Male Scaled:
Female Scaled:
17:50
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Tuesday, December 17, 2013
Class:
All
Workout Name:
None
Description:
Back Squat 10 reps
Back Squat 8 reps
Back Squat 6 reps
Back Squat 4 reps
Back Squat 8 reps
Back Squat 6 reps
Back Squat 4 reps
Class:
All
Workout Name:
Mini Mary
Description:
Complete as many rounds in 10 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Performed by 4 athletes
Podium
Male RX:
6+12reps
Female RX:
Male Scaled:
4+0reps
Female Scaled:
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Monday, December 16, 2013
Class:
All
Workout Name:
DT
Description:
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Cooldown:
2x20 weighted situps
Performed by 3 athletes
Podium
Male RX:
12:59
Female RX:
Male Scaled:
Female Scaled:
13:20
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Saturday, December 14, 2013
Class:
Battle Buddy 57
Workout Name:
Olivia
Description:
57 Reps, completed by teams of 2. Each team completes 57 reps of each movement total, not per person. Only one Buddy can perform work at a time.
1. Box Jumps, 20
2. Shoulder to Overhead, M 95, Coed 75, W 55
3. Sit ups w/ Dynamax toss, M 20, Coed 16, W 12
4. Lunges w/ dumbbell, M 35, Coed 25, W 20
5. Push-ups, Chest to ground, knees off ground, worming will be allowed
6. KB Swings, M 35, Coed 35, W 30
7. Squat w/ dumbbell M 35, Coed 25, W 20
8. BURPEES!!!!
1. Box Jumps, 20
2. Shoulder to Overhead, M 95, Coed 75, W 55
3. Sit ups w/ Dynamax toss, M 20, Coed 16, W 12
4. Lunges w/ dumbbell, M 35, Coed 25, W 20
5. Push-ups, Chest to ground, knees off ground, worming will be allowed
6. KB Swings, M 35, Coed 35, W 30
7. Squat w/ dumbbell M 35, Coed 25, W 20
8. BURPEES!!!!
Performed by 1 athlete
Podium
Male RX:
Female RX:
17:02
Male Scaled:
Female Scaled:
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Class:
Vintage Crossfit
Workout Name:
None
Description:
25 calorie air dyne
15 deadlift (225/135)
20 cal air dyne
12 dead lift
15 cal air dyne
9 dead lift
10 calorie air dyne
6 dead lift
5 cal air dyne
3 dead lift
15 deadlift (225/135)
20 cal air dyne
12 dead lift
15 cal air dyne
9 dead lift
10 calorie air dyne
6 dead lift
5 cal air dyne
3 dead lift
Performed by 1 athlete
Podium
Male RX:
5:43
Female RX:
Male Scaled:
Female Scaled:
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Friday, December 13, 2013
Class:
All
Workout Name:
None
Description:
400m run with sandbag
30 T2B
400m run with sandbag
30 HR Pushups
15 Sandbag Getups
30 HR Pushups
30 T2B
400m run with sandbag
30 HR Pushups
15 Sandbag Getups
30 HR Pushups
Performed by 3 athletes
Podium
Male RX:
11:24
Female RX:
Male Scaled:
Female Scaled:
17:42
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Class:
All
Workout Name:
None
Description:
5 Sets
3 Push Press + 1 Split Jerk
3 Push Press + 1 Split Jerk
Thursday, December 12, 2013
Class:
All
Workout Name:
None
Description:
3 rounds of:
7 Muscle Ups
14 Thrusters (115/85)
21 med ball situps
7 Muscle Ups
14 Thrusters (115/85)
21 med ball situps
Cooldown:
With a partner, for time:
Row 400m
Row 300m
Row 200m
Rest while partner rows
Row 400m
Row 300m
Row 200m
Rest while partner rows
Performed by 3 athletes
Podium
Male RX:
11:39
Female RX:
Male Scaled:
18:35
Female Scaled:
20:00
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Wednesday, December 11, 2013
Class:
All
Warmup:
Skill: Rope Climbs
Workout Name:
None
Description:
4 Rounds:
400m run
21 Wall Balls
9 Hang Power Snatches (95/65) (each rep starts below the knee)
400m run
21 Wall Balls
9 Hang Power Snatches (95/65) (each rep starts below the knee)
Performed by 3 athletes
Podium
Male RX:
13:38
Female RX:
Male Scaled:
17:09
Female Scaled:
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Tuesday, December 10, 2013
Class:
All
Warmup:
Skill: HSPU
Beginners: practice kicking up
Int: practice kipping
Adv: 30 HSPU for time
Beginners: practice kicking up
Int: practice kipping
Adv: 30 HSPU for time
Workout Name:
None
Description:
For time:
100 KB Swings (53/36)
Starting at 1:00, every minute perform 10 jumping lunges
100 KB Swings (53/36)
Starting at 1:00, every minute perform 10 jumping lunges
Performed by 6 athletes
Podium
Male RX:
3:51
Female RX:
6:58
Male Scaled:
5:45
Female Scaled:
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Monday, December 09, 2013
Class:
All
Warmup:
5 sets snatch segment deadlifts
2 second pause 1" off the ground
2 second pause at the knee
2 second pause at the pockets
Then 1 Power Snatch from the pockets (no re-dip)
2 second pause 1" off the ground
2 second pause at the knee
2 second pause at the pockets
Then 1 Power Snatch from the pockets (no re-dip)
Workout Name:
None
Description:
24 C2B Pullups
20 Burpee lateral box jump overs (20/16)
18 C2B
20 Burpee lateral box jump overs
12 C2B
20 Burpee later box jump overs
6 C2B
20 Burpee lateral box jump overs (20/16)
18 C2B
20 Burpee lateral box jump overs
12 C2B
20 Burpee later box jump overs
6 C2B
Performed by 6 athletes
Podium
Male RX:
8:43
Female RX:
Male Scaled:
Female Scaled:
15:47
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Saturday, December 07, 2013
Class:
All
Workout Name:
None
Description:
200m run with sandbag
25 Pullups
30 anchored situps (sandbag on feet)
200m run with sandbag
20 Pullups
30 anchored situps (sandbag on feet)
200m run with sandbag
15 Pullups
30 anchored situps (sandbag on feet)
200m run with sandbag
25 Pullups
30 anchored situps (sandbag on feet)
200m run with sandbag
20 Pullups
30 anchored situps (sandbag on feet)
200m run with sandbag
15 Pullups
30 anchored situps (sandbag on feet)
200m run with sandbag
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, December 06, 2013
Class:
All
Workout Name:
None
Description:
500m row
400m run
100 Double Unders
25 Burpees
400m run
100 Double Unders
25 Burpees
Performed by 3 athletes
Podium
Male RX:
5:47
Female RX:
Male Scaled:
7:52
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Front Squat 5-5
Front Squat 3-3-3
Front Squat 3-3-3
Thursday, December 05, 2013
Class:
All
Workout Name:
None
Description:
4 Rounds for time
15 Hand Release Pushups
15 KB Swings (53/36)
15 Box Jumps (24/20) - Games Standards (hip open on top)
15 Hand Release Pushups
15 KB Swings (53/36)
15 Box Jumps (24/20) - Games Standards (hip open on top)
Cooldown:
20 Paralette Shoot throughs
40 Situps
60 Flutter kicks
40 Situps
60 Flutter kicks
Performed by 6 athletes
Podium
Male RX:
6:14
Female RX:
Male Scaled:
8:40
Female Scaled:
9:37
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Wednesday, December 04, 2013
Class:
All
Workout Name:
None
Description:
Deadlift 3-3-3-3-3
Increase across all sets
Increase across all sets
Class:
All
Workout Name:
None
Description:
10m AMRAP
10 Deadlifts (135/95) (scale to 50% of heaviest triple)
10 Front Squats
10x10m run
10 Ring Dips
10 Deadlifts (135/95) (scale to 50% of heaviest triple)
10 Front Squats
10x10m run
10 Ring Dips
Performed by 7 athletes
Podium
Male RX:
4+22reps
Female RX:
Male Scaled:
3+11reps
Female Scaled:
2+32reps
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Tuesday, December 03, 2013
Class:
All
Workout Name:
None
Description:
Shoulder Press 8-8-8-8
Performed by 1 athlete
Podium
Male:
2-way Tie
105 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
20m EMOM
Even: 15 Calorie Row (scale to 10 calories)
Odd: 7 Burpees to 6" reach + 5 T2B (Scale to appropriate numbers)
Rest 2 minutes if unable to complete either section
Even: 15 Calorie Row (scale to 10 calories)
Odd: 7 Burpees to 6" reach + 5 T2B (Scale to appropriate numbers)
Rest 2 minutes if unable to complete either section
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, December 02, 2013
Class:
All
Warmup:
Kipping Pullup practice
Workout Name:
None
Description:
For time:
100 DU
35 Wall Balls
15 Clean and Jerks (165/115)
35 Wall Balls
100 DU
100 DU
35 Wall Balls
15 Clean and Jerks (165/115)
35 Wall Balls
100 DU
Cooldown:
3 sets of 10 slow OHS at 45/35#
work on perfect positioning
work on perfect positioning
Performed by 3 athletes
Podium
Male RX:
12:32
Female RX:
Male Scaled:
11:27
Female Scaled:
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