Wednesday, December 31, 2014
Class:
All
Workout Name:
None
Description:
7 Rounds for time of:
3 Deadlifts 275/185 (Adv 315/205)
6 Alternating Pistols
9 Burpees to 6"
Run 200m
3 Deadlifts 275/185 (Adv 315/205)
6 Alternating Pistols
9 Burpees to 6"
Run 200m
Performed by 5 athletes
Podium
Male RX:
13:38
Female RX:
Male Scaled:
16:43
Female Scaled:
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Enter Your Results
Tuesday, December 30, 2014
Class:
All
Workout Name:
None
Description:
Power Clean 1RM
Class:
All
Workout Name:
None
Description:
AMRAP 10
18 Push Press, 95/65
15 Calorie Row
12 Toes to bar
18 Push Press, 95/65
15 Calorie Row
12 Toes to bar
Performed by 7 athletes
Podium
Male RX:
4+29reps
Female RX:
3+25reps
Male Scaled:
Female Scaled:
3+12reps
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Monday, December 29, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 1RM
Class:
All
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
45 pound Thruster, 50 reps
30 pull-ups
Performed by 15 athletes
Podium
Male RX:
5:59
Female RX:
8:58
Male Scaled:
Female Scaled:
11:02
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Saturday, December 27, 2014
Class:
All
Workout Name:
None
Description:
5 min AMRAP
30 Squats
12 Hang Power Cleans, 135/95
7 Burpee Pullups
30 Squats
12 Hang Power Cleans, 135/95
7 Burpee Pullups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
4 min AMRAP
30 Squats
12 Hang Power Cleans, 135/95
7 Burpee Pullups
30 Squats
12 Hang Power Cleans, 135/95
7 Burpee Pullups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3 min AMRAP
30 Squats
12 Hang Power Cleans, 135/95
7 Burpee Pullups
30 Squats
12 Hang Power Cleans, 135/95
7 Burpee Pullups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Open Gym
Workout Name:
None
Description:
3 RFT
25 Power Snatch, 75/55
25 Heavy Jump Ropes
25 Power Snatch, 75/55
25 Heavy Jump Ropes
Performed by 1 athlete
Podium
Male RX:
5:47
Female RX:
Male Scaled:
Female Scaled:
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Friday, December 26, 2014
Class:
All
Workout Name:
None
Description:
Deadlift 5-5-5-5-5 @ 65-75% of 1RM
Class:
All
Workout Name:
None
Description:
21 Thrusters 115/75
5 Rope Climbs
15 Thrusters 115/75
3 Rope Climbs
9 Thrusters 115/75
1 Rope Climb
5 Rope Climbs
15 Thrusters 115/75
3 Rope Climbs
9 Thrusters 115/75
1 Rope Climb
Performed by 3 athletes
Podium
Male RX:
5:00
Female RX:
Male Scaled:
10:39
Female Scaled:
9:09
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Wednesday, December 24, 2014
Class:
All
Workout Name:
None
Description:
3 RFT
Row 50 Cal
100 Double Unders (Advanced 150)
50 Walking Lunges
Row 50 Cal
100 Double Unders (Advanced 150)
50 Walking Lunges
Cooldown:
3 Slow Rounds
8-12 Glute Ham Raises / Hip Extensions
50 Flutter Kicks
8-12 Glute Ham Raises / Hip Extensions
50 Flutter Kicks
Performed by 3 athletes
Podium
Male RX:
24:11
Female RX:
Male Scaled:
30:00
Female Scaled:
29:35
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Tuesday, December 23, 2014
Class:
All
Workout Name:
Squat Cycle Day 11
Description:
Back Squat 6 sets of 3 @ 85% + 10-20#
Back Squat 2 sets of 1 walk out, 10 second hold @ 110%
Back Squat 2 sets of 1 walk out, 10 second hold @ 110%
Class:
All
Workout Name:
None
Description:
3 RFT, 1 minute rest between rounds
25 Unbroken Kettlebell Swings (athlete's choice for weight)
15 Burpees to 6"
7 Kipping HSPU - challenging reps, deficit if appropriate. The goal is to push hard on the KBS and burpees and then go immediately into HSPU.
25 Unbroken Kettlebell Swings (athlete's choice for weight)
15 Burpees to 6"
7 Kipping HSPU - challenging reps, deficit if appropriate. The goal is to push hard on the KBS and burpees and then go immediately into HSPU.
Performed by 9 athletes
Podium
Male RX:
11:33
Female RX:
Male Scaled:
10:20
Female Scaled:
11:54
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Monday, December 22, 2014
Class:
All
Workout Name:
12 Days of CrossFit
Description:
1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95
Performed by 16 athletes
Podium
Male RX:
25:05
Female RX:
28:37
Male Scaled:
26:20
Female Scaled:
31:25
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Saturday, December 20, 2014
Class:
All
Workout Name:
Squat Cycle Day 10
Description:
Back Squat 6 sets of 4 @ 80% + 10-20# from Day 3
Class:
All
Workout Name:
None
Description:
6 RFT
5 Clean and Jerks, 165/110
Run 200m
5 Clean and Jerks, 165/110
Run 200m
Performed by 2 athletes
Podium
Male RX:
14:40
Female RX:
Male Scaled:
14:10
Female Scaled:
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Friday, December 19, 2014
Class:
All
Warmup:
Review Power Snatch and OHS
Workout Name:
None
Description:
AMRAP 10
10 Power Snatch, 95/65
10 OHS
10 Burpees to 6"
10 Power Snatch, 95/65
10 OHS
10 Burpees to 6"
Cooldown:
Grip work
With a partner, for total time: Heavy Jump Ropes (Beg 100, Int+ 200). Only allowed to jump while partner holds a plate in each hand farmers carry style.
With a partner, for total time: Heavy Jump Ropes (Beg 100, Int+ 200). Only allowed to jump while partner holds a plate in each hand farmers carry style.
Performed by 4 athletes
Podium
Male RX:
4+28reps
Female RX:
4+14reps
Male Scaled:
Female Scaled:
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Thursday, December 18, 2014
Class:
All
Workout Name:
Squat Cycle Day 9
Description:
Back Squat 5 sets of 5 @ 75% + 10-20# from Day 2
Class:
All
Workout Name:
None
Description:
100 DU
40 KBS 53/35 (Adv 70/53)
75 DU
30 KBS
50 DU
20 KBS
40 KBS 53/35 (Adv 70/53)
75 DU
30 KBS
50 DU
20 KBS
Performed by 6 athletes
Podium
Male RX:
8:25
Female RX:
Male Scaled:
11:40
Female Scaled:
11:52
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Wednesday, December 17, 2014
Class:
All
Workout Name:
None
Description:
25 Deadlift 225/135 (Adv 275/155)
Run 1 mile
25 Deadlift 225/135 (Adv 275/155)
Run 1 mile
25 Deadlift 225/135 (Adv 275/155)
Cooldown:
3 Untimed sets for quality
12 Strict Pullups
24 Pushups
12 Strict Pullups
24 Pushups
Performed by 12 athletes
Podium
Male RX:
9:26
Female RX:
11:57
Male Scaled:
10:23
Female Scaled:
10:44
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Tuesday, December 16, 2014
Class:
All
Workout Name:
Squat Cycle Day 8
Description:
Back Squat 3-3-3-3-3-3-3 @ 85% + 5-15# From Day 4
Class:
All
Workout Name:
None
Description:
50 Burpees to 6" reach
Row 30 Cal
10 Hang Power Clean 225/135
Row 30 Cal
10 Hang Power Clean 225/135
Performed by 10 athletes
Podium
Male RX:
6:00
Female RX:
Male Scaled:
8:42
Female Scaled:
11:09
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Monday, December 15, 2014
Class:
All
Warmup:
Muscle Up Skill Work
Workout Name:
None
Description:
AMRAP 12
40 Wall Balls
20 Box Step Ups with sandbag (50# to 20"/30# to 16")
10 Muscle Ups
40 Wall Balls
20 Box Step Ups with sandbag (50# to 20"/30# to 16")
10 Muscle Ups
Cooldown:
4 sets of 30 sec on, 30 sec off hollow rock hold
Performed by 13 athletes
Podium
Male RX:
2+48reps
Female RX:
Male Scaled:
2+47reps
Female Scaled:
2+5reps
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Friday, December 12, 2014
Class:
All
Workout Name:
Squat Cycle Day 7
Description:
Back Squat 4-4-4-4-4-4 @80% + 5-15# from Day 3
Class:
All
Workout Name:
CrossFit Games Open 12.5
Description:
Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Performed by 7 athletes
Podium
Male RX:
92 reps
Female RX:
84 reps
Male Scaled:
43 reps
Female Scaled:
48 reps
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Thursday, December 11, 2014
Class:
All
Workout Name:
None
Description:
30 Box Jumps 24/20"
Run 400m
15 Burpee Box Jumps
Run 800m
15 Burpee Box Jumps
Run 400m
30 Box Jumps
Run 400m
15 Burpee Box Jumps
Run 800m
15 Burpee Box Jumps
Run 400m
30 Box Jumps
Performed by 6 athletes
Podium
Male RX:
11:05
Female RX:
15:25
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
With a partner, for total time
Row/Airdyne for calories 30-25-20
Row/Airdyne for calories 30-25-20
Performed by 2 athletes
Podium
Male RX:
4:49
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, December 10, 2014
Class:
All
Workout Name:
Squat Cycle Day 6
Description:
Back Squat 5-5-5-5-5 @ 75% + 5-15# of Day 2
Front Squat 3 -3-3 @ 85% 1RM Front Squat
Front Squat 3 -3-3 @ 85% 1RM Front Squat
Class:
All
Workout Name:
None
Description:
45 Double Unders (Adv: Heavy Jump Ropes)
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders
Performed by 14 athletes
Podium
Male RX:
5:49
Female RX:
8:22
Male Scaled:
9:54
Female Scaled:
9:48
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Tuesday, December 09, 2014
Class:
All
Workout Name:
None
Description:
3x3 Snatch Pause Deadlift (Pause just below the knee, pause at the pockets with knees and hips slightly bent and torso vertical, then perform power shrug - this full complex is one rep, perform 3 touch and go)
3x2 Power Snatch with single pause just below the knee - drop between reps and reset immediately
3x2 Power Snatch with single pause just below the knee - drop between reps and reset immediately
Class:
All
Workout Name:
None
Description:
Row 1000m
then
21-15-9
Shoulder to Overhead 95/65 (Adv 135/95)
Toes to bar
then
21-15-9
Shoulder to Overhead 95/65 (Adv 135/95)
Toes to bar
Performed by 10 athletes
Podium
Male RX:
9:02
Female RX:
9:35
Male Scaled:
Female Scaled:
12:33
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Monday, December 08, 2014
Class:
All
Workout Name:
None
Description:
800m run
then
21-15-9 reps of:
Kettlebell swings (M 70/F 53)
Burpees
then
21-15-9 reps of:
Kettlebell swings (M 70/F 53)
Burpees
Cooldown:
Compare to 7/12/2013
Performed by 14 athletes
Podium
Male RX:
8:59
Female RX:
10:01
Male Scaled:
8:24
Female Scaled:
10:09
Show All Results
Class:
All
Workout Name:
Squat Cycle Day 5
Description:
Back Squat 6-6-6-6 @ 70% plus 5-15# from Day 1
Front Squat 5-5 @ 80% of Front Squat 1RM
Front Squat 5-5 @ 80% of Front Squat 1RM
Friday, December 05, 2014
Class:
All
Workout Name:
None
Description:
40 Deadlifts 185/115 (Adv 225/155)
30 Bar Facing Burpees
20 Squat Cleans 95/65 (Adv 135/95)
10 Bar MU (20 C2B/30 Pullups)
30 Bar Facing Burpees
20 Squat Cleans 95/65 (Adv 135/95)
10 Bar MU (20 C2B/30 Pullups)
Cooldown:
Beg: Review and Practice kipping (arch to hollow swing drill)
Advanced:
Strict pullup flight simulator
2-4-6-8-10-12-10-8-6-4-2 unbroken strict pullups. Once athlete fails a set, work your way back down the ladder.
Advanced:
Strict pullup flight simulator
2-4-6-8-10-12-10-8-6-4-2 unbroken strict pullups. Once athlete fails a set, work your way back down the ladder.
Performed by 7 athletes
Podium
Male RX:
8:06
Female RX:
Male Scaled:
13:20
Female Scaled:
13:10
Show All Results
Thursday, December 04, 2014
Class:
All
Workout Name:
Squat Cycle Day 4
Description:
Back Squat 3-3-3-3-3-3-3-3 @ 85%
Class:
All
Workout Name:
None
Description:
7 min AMRAP
5 Power Cleans, 155/105
7 HSPU
9 Box Jumps, 24/20
5 Power Cleans, 155/105
7 HSPU
9 Box Jumps, 24/20
Performed by 10 athletes
Podium
Male RX:
2-way Tie
5+18reps
Female RX:
Male Scaled:
3+15reps
Female Scaled:
4+5reps
Show All Results
Wednesday, December 03, 2014
Class:
All
Workout Name:
None
Description:
Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1
Push Press 3-3-3
Push Jerk 1-1-1
Class:
All
Warmup:
Review Rope Climbs
Adv: 3x5 L-sit pullups
Adv: 3x5 L-sit pullups
Workout Name:
None
Description:
15 min AMRAP
5 Burpees
1 Rope Climb
30 Double Unders
5 Burpees
1 Rope Climb
30 Double Unders
Performed by 11 athletes
Podium
Male RX:
14+2reps
Female RX:
Male Scaled:
9+5reps
Female Scaled:
6+5reps
Show All Results
Tuesday, December 02, 2014
Class:
All
Workout Name:
Squat Cycle Day 3
Description:
Back Squat 4-4-4-4-4-4-4 @ 80%
Class:
All
Workout Name:
Randy
Description:
75 pound Power snatch, 75 reps for time.
Performed by 9 athletes
Podium
Male RX:
4:01
Female RX:
6:33
Male Scaled:
Female Scaled:
9:05
Show All Results
Monday, December 01, 2014
Class:
All
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Cooldown:
3 untimed sets of complex, rest as needed between sets. Focus on quality of movement.
10 bent over barbell rows
10 barbell good mornings (back rack)
10 step forward barbell lunges (front rack)
10 bent over barbell rows
10 barbell good mornings (back rack)
10 step forward barbell lunges (front rack)
Performed by 12 athletes
Podium
Male RX:
8:38
Female RX:
11:45
Male Scaled:
13:26
Female Scaled:
13:15
Show All Results
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