Thursday, December 31, 2015
Class:
All
Workout Name:
2015 Masters Qualifier Event 4
Description:
21-15-9 reps for time of:
Deadlifts
Box jumps
Handstand push-ups
Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box
Deadlifts
Box jumps
Handstand push-ups
Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box
Cooldown:
2 Rounds (Advanced 3)
30/20 Calorie Airdyne or Row
2 Sled Push (180/100)
Rest ~ 3 minutes
30/20 Calorie Airdyne or Row
2 Sled Push (180/100)
Rest ~ 3 minutes
Comments:
Compare to 5/15/2015
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
17:15
Female Scaled:
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Enter Your Results
Wednesday, December 30, 2015
Class:
All
Workout Name:
None
Description:
Bench Press 10 @ 60%
Bench Press 5 @ 70%
Bench Press 3-3-3 @ 80% +
Bench Press 5 @ 70%
Bench Press 3-3-3 @ 80% +
Comments:
Compare to 5's on 12/3/2015
Class:
All
Workout Name:
None
Description:
Run 800m
50 Kettlebell Swings 53/35
50 Situps
Run 400m
35 Kettlebell Swings
35 Situps
Run 200m
20 Kettlebell Swings
20 Situps
50 Kettlebell Swings 53/35
50 Situps
Run 400m
35 Kettlebell Swings
35 Situps
Run 200m
20 Kettlebell Swings
20 Situps
Performed by 11 athletes
Podium
Male RX:
12:17
Female RX:
14:57
Male Scaled:
Female Scaled:
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Tuesday, December 29, 2015
Class:
All
Workout Name:
None
Description:
32 Pistols/Alternating Jumping Lunges
16 Shoulder to Overhead, 135/95
8 Muscle Ups
24 Pistols/Alternating Jumping Lunges
12 Shoulder to Overhead
6 Muscle Ups
16 Pistols/Alternating Jumping Lunges
8 Shoulder to Overhead
4 Muscle Ups
8 Pistols/Alternating Jumping Lunges
4 Shoulder to Overhead
2 Muscle Ups
16 Shoulder to Overhead, 135/95
8 Muscle Ups
24 Pistols/Alternating Jumping Lunges
12 Shoulder to Overhead
6 Muscle Ups
16 Pistols/Alternating Jumping Lunges
8 Shoulder to Overhead
4 Muscle Ups
8 Pistols/Alternating Jumping Lunges
4 Shoulder to Overhead
2 Muscle Ups
Cooldown:
Advanced: 3x8-10 Glute Ham Raises
Beg/Int: 3x10 Hip Extensions
Beg/Int: 3x10 Hip Extensions
Performed by 7 athletes
Podium
Male RX:
15:01
Female RX:
Male Scaled:
16:06
Female Scaled:
9:36
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Monday, December 28, 2015
Class:
All
Workout Name:
None
Description:
Power Clean 5-5-5-5-5 @ ~70%
Drop and reset each rep but total set should take < 30 seconds
Drop and reset each rep but total set should take < 30 seconds
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 13 athletes
Podium
Male RX:
7:01
Female RX:
9:15
Male Scaled:
Female Scaled:
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Saturday, December 26, 2015
Class:
All
Workout Name:
None
Description:
Deadlift 3-3-3-3 @ 80% or higher
Comments:
Compare to 5's on 11/30/2015
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3 RFT
25 Wall Balls
20 Pullups
15 Box Jumps
25 Wall Balls
20 Pullups
15 Box Jumps
Performed by 3 athletes
Podium
Male RX:
10:53
Female RX:
Male Scaled:
Female Scaled:
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Thursday, December 24, 2015
Class:
All
Workout Name:
None
Description:
Front Squat 1-1-1-1-1
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
Comments:
Compare to 12/10/2014
Performed by 7 athletes
Podium
Male RX:
6:02
Female RX:
Male Scaled:
Female Scaled:
11:20
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Wednesday, December 23, 2015
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
Comments:
Compare to 12/22/2014
Performed by 9 athletes
Podium
Male RX:
27:05
Female RX:
Male Scaled:
28:10
Female Scaled:
29:55
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Tuesday, December 22, 2015
Class:
All
Warmup:
Gymnastics Skill Work
Beginners: 5 sets of 10-15 second hanging knee tuck or L-sit hold
Intermediate: 5 sets of 1 Strict Toe to Bar + 1 Strict Shin to Bar + 1 Strict Knee to Bar
Advanced: Same as Intermediate but add a pullover at the top
Beginners: 5 sets of 10-15 second hanging knee tuck or L-sit hold
Intermediate: 5 sets of 1 Strict Toe to Bar + 1 Strict Shin to Bar + 1 Strict Knee to Bar
Advanced: Same as Intermediate but add a pullover at the top
Workout Name:
None
Description:
3 Rounds
30 Kettlebell Swings 53/35
20 Calorie Row
10 Burpees
Rest 90 seconds between rounds
30 Kettlebell Swings 53/35
20 Calorie Row
10 Burpees
Rest 90 seconds between rounds
Performed by 9 athletes
Podium
Male RX:
10:17
Female RX:
12:23
Male Scaled:
Female Scaled:
Show All Results
Monday, December 21, 2015
Class:
All
Warmup:
3 Rounds
45 second jump rope
7 empty bar hang power clean
5 knees to elbow
45 second jump rope
7 empty bar hang power clean
5 knees to elbow
Workout Name:
None
Description:
5 Work Sets
3 Push Press + 1 Split Jerk
3 Push Press + 1 Split Jerk
Class:
All
Workout Name:
None
Description:
15 Clean and Jerks, 135/95
3 Rope Climbs
Run 400m
12 Clean and Jerks
2 Rope Climbs
Run 400m
9 Clean and Jerks
1 Rope Climb
3 Rope Climbs
Run 400m
12 Clean and Jerks
2 Rope Climbs
Run 400m
9 Clean and Jerks
1 Rope Climb
Performed by 8 athletes
Podium
Male RX:
11:17
Female RX:
Male Scaled:
15:00
Female Scaled:
14:44
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Sunday, December 20, 2015
Class:
Endurance
Workout Name:
12 Days of CrossFit Endurance
Description:
12 Days of CFE
1 Hill sprint
2 court sprints
3 Star Burst Squats
4 MB Slam Balls
5 MB sit ups
6 Push ups with feet elevated on MB
7 Walking lunge with MB
8 MB Russian twists
9 Burpee MB jump overs
10 Mountain climbers
11 Squat clean thrusters with MB
1 2-handed MB toss up long hill, carry back down
1 Hill sprint
2 court sprints
3 Star Burst Squats
4 MB Slam Balls
5 MB sit ups
6 Push ups with feet elevated on MB
7 Walking lunge with MB
8 MB Russian twists
9 Burpee MB jump overs
10 Mountain climbers
11 Squat clean thrusters with MB
1 2-handed MB toss up long hill, carry back down
Performed by 3 athletes
Podium
Male RX:
44:22
Female RX:
38:13
Male Scaled:
Female Scaled:
43:46
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Saturday, December 19, 2015
Class:
All
Workout Name:
None
Description:
With a partner
AMRAP 20
15 Kettlebell Swings 53/35 (Adv 70/53)
15 Box Jumps 24/20
15 Weighted Situps 20/14 (Advanced Toes to Bar)
One partner works while other performs 400m sandbag run (50/30)
AMRAP 20
15 Kettlebell Swings 53/35 (Adv 70/53)
15 Box Jumps 24/20
15 Weighted Situps 20/14 (Advanced Toes to Bar)
One partner works while other performs 400m sandbag run (50/30)
Performed by 3 athletes
Podium
Male RX:
7+27reps
Female RX:
6+24reps
Male Scaled:
Female Scaled:
Show All Results
Friday, December 18, 2015
Class:
All
Workout Name:
None
Description:
Back Squat 10 @ 60%
Back Squat 5 @ 70%
Back Squat 3-3-3 @ 80%+
Back Squat 5 @ 70%
Back Squat 3-3-3 @ 80%+
Class:
All
Workout Name:
Tyler
Description:
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Comments:
Scale Muscle ups to 12 Ring Pushups
Performed by 9 athletes
Podium
Male RX:
11:41
Female RX:
Male Scaled:
11:43
Female Scaled:
11:00
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Thursday, December 17, 2015
Class:
All
Warmup:
HSPU Shoulder Activates in Warmup
Practice Handstand Pushups
Advanced: 10-9-8-7-6-5-4-3-2-1 Unbroken Kipping HSPU (must come down between every set)
Stress finishing each rep with activated shoulder like warmup
Practice Handstand Pushups
Advanced: 10-9-8-7-6-5-4-3-2-1 Unbroken Kipping HSPU (must come down between every set)
Stress finishing each rep with activated shoulder like warmup
Workout Name:
None
Description:
3 Rounds
Row 500m
6 Hang Power Cleans 185/125
50 Double Unders
Row 500m
6 Hang Power Cleans 185/125
50 Double Unders
Performed by 8 athletes
Podium
Male RX:
13:48
Female RX:
Male Scaled:
13:02
Female Scaled:
15:02
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Wednesday, December 16, 2015
Class:
All
Workout Name:
None
Description:
Overhead Squat 3-3-3
3-second descent, 5-second hold at bottom, fast up, no rest on top
3-second descent, 5-second hold at bottom, fast up, no rest on top
Class:
All
Workout Name:
None
Description:
Ascending Ladder 3-6-9-12-15, etc
Overhead Squat 115/75
Toes to Bar
Overhead Squat 115/75
Toes to Bar
Performed by 5 athletes
Podium
Male RX:
80 reps
Female RX:
Male Scaled:
66 reps
Female Scaled:
103 reps
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Tuesday, December 15, 2015
Class:
All
Workout Name:
None
Description:
3 Rounds
600m Run
25 Burpees
15 Push Jerks, 135/95
600m Run
25 Burpees
15 Push Jerks, 135/95
Cooldown:
Beginner: 3x20 Situps
Intermediate: 3x20 Weighted Situps
Advanced: 3x20 GHD Situps
Intermediate: 3x20 Weighted Situps
Advanced: 3x20 GHD Situps
Comments:
Advanced: 4 Rounds
Performed by 13 athletes
Podium
Male RX:
19:33
Female RX:
Male Scaled:
24:05
Female Scaled:
19:50
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Monday, December 14, 2015
Class:
All
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20 pound ball
150 Wallball shots, 20 pound ball
Cooldown:
AMRAP 6
6 Unbroken Strict Pullups
or
6 Unbroken Full ROM Ring Rows (feet elevated on box if possible)
6 Unbroken Strict Pullups
or
6 Unbroken Full ROM Ring Rows (feet elevated on box if possible)
Comments:
Compare to 8/8/2014 and 10/23/2013
Performed by 15 athletes
Podium
Male RX:
6:19
Female RX:
6:55
Male Scaled:
Female Scaled:
Show All Results
Sunday, December 13, 2015
Class:
Endurance
Workout Name:
None
Description:
WOD:
4 Rounds For Time
Row 250m
12 Burpee Box Jump overs
Run 400m
4 Rounds For Time
Row 250m
12 Burpee Box Jump overs
Run 400m
Performed by 6 athletes
Podium
Male RX:
20:45
Female RX:
28:35
Male Scaled:
Female Scaled:
29:00
Show All Results
Saturday, December 12, 2015
Class:
All
Warmup:
Warmup to determine sled weight
Workout Name:
None
Description:
3 rounds
Run 200m
2 Heavy Sled Push
Rest 2 minutes
Run 200m
2 Heavy Sled Push
Rest 2 minutes
Class:
All
Workout Name:
None
Description:
AMRAP 12
"Cindy"
5 Pullups
10 Pushups
15 Squats
Every two minutes perform 40m kettlebell farmers carry (inside gym there and back)
"Cindy"
5 Pullups
10 Pushups
15 Squats
Every two minutes perform 40m kettlebell farmers carry (inside gym there and back)
Performed by 3 athletes
Podium
Male RX:
10+10reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, December 11, 2015
Class:
All
Workout Name:
None
Description:
15 minutes to build to a heavy power snatch with 2 second pause at 2" off the floor and 2 second pause just above the knee
Class:
All
Workout Name:
None
Description:
9 Power Snatch 155/105 (Adv 185/125)
18 Box Jumps 30/24
6 Power Snatch
12 Box Jumps
3 Power Snatch
6 Box Jumps
18 Box Jumps 30/24
6 Power Snatch
12 Box Jumps
3 Power Snatch
6 Box Jumps
Performed by 6 athletes
Podium
Male RX:
6:25
Female RX:
Male Scaled:
4:30
Female Scaled:
Show All Results
Thursday, December 10, 2015
Class:
All
Warmup:
Shoulder Press 3-3-3 @ 50-70% - should be a light to moderate shoulder warmup
Workout Name:
None
Description:
Push Jerk 1-1-1-1-1, build to a max
Class:
All
Workout Name:
Fran Intervals
Description:
3 rounds
15 Chest to Bar Pullups
15 Thrusters 95/65
Run 400m
Rest 2 minutes between rounds. Score is total time including rest.
15 Chest to Bar Pullups
15 Thrusters 95/65
Run 400m
Rest 2 minutes between rounds. Score is total time including rest.
Performed by 9 athletes
Podium
Male RX:
13:01
Female RX:
Male Scaled:
18:11
Female Scaled:
15:40
Show All Results
Wednesday, December 09, 2015
Class:
All
Workout Name:
None
Description:
4 Rounds for time
12 Deadlifts 225/155 (Advanced 275/185)
12 Slam Ball Overhead Lunges 50/30 (step forward in place)
12 Russian Twists 20/14
12 Deadlifts 225/155 (Advanced 275/185)
12 Slam Ball Overhead Lunges 50/30 (step forward in place)
12 Russian Twists 20/14
Cooldown:
EMOM 6, Alternating
A) 40 Seconds max reps heavy jump rope
B) 30' HS Walk (length of rig) or 1-3 wall walks, should take 40 sec or less
A) 40 Seconds max reps heavy jump rope
B) 30' HS Walk (length of rig) or 1-3 wall walks, should take 40 sec or less
Comments:
Scale Twists to lighter weight ball or kettlebell
Performed by 11 athletes
Podium
Male RX:
4:33
Female RX:
7:18
Male Scaled:
7:42
Female Scaled:
9:20
Show All Results
Tuesday, December 08, 2015
Class:
All
Workout Name:
None
Description:
Front Squat 5 @ 65%
Front Squat 5 @ 70%
Front Squat 3-3-3-3 @ 75%+
Front Squat 5 @ 70%
Front Squat 3-3-3-3 @ 75%+
Class:
All
Workout Name:
None
Description:
In 8 minutes:
Row 1000m/800m
AMRAP in remaining time:
10 Toes to Bar
15 Wall Balls
-Rest 2 minutes-
In 5 minutes:
Row 600m/500m
AMRAP in remaining time: **
10 Toes to Bar
15 Wall Balls
**Pick up where you ended after first AMRAP
Row 1000m/800m
AMRAP in remaining time:
10 Toes to Bar
15 Wall Balls
-Rest 2 minutes-
In 5 minutes:
Row 600m/500m
AMRAP in remaining time: **
10 Toes to Bar
15 Wall Balls
**Pick up where you ended after first AMRAP
Performed by 13 athletes
Podium
Male RX:
6+11reps
Female RX:
4+22reps
Male Scaled:
Female Scaled:
Show All Results
Monday, December 07, 2015
Class:
All
Warmup:
Skill:
3 rounds
1 minute max double unders
then
10 strict ring dips/bar dips/perfect pushups
Rest one minute between rounds
3 rounds
1 minute max double unders
then
10 strict ring dips/bar dips/perfect pushups
Rest one minute between rounds
Workout Name:
None
Description:
AMRAP 8
7 Burpees
14 Kettlebell Swings, 53/35
7 Push Press, 115/75
7 Burpees
14 Kettlebell Swings, 53/35
7 Push Press, 115/75
Performed by 13 athletes
Podium
Male RX:
4+20reps
Female RX:
5+21reps
Male Scaled:
4+2reps
Female Scaled:
4+5reps
Show All Results
Sunday, December 06, 2015
Class:
Endurance
Workout Name:
None
Description:
3 RFT
Reverse Park Perimeter Run
8 hills
Reverse Park Perimeter Run
8 hills
Performed by 3 athletes
Podium
Male RX:
29:35
Female RX:
30:33
Male Scaled:
37:46
Female Scaled:
Show All Results
Saturday, December 05, 2015
Class:
All
Workout Name:
Couplet Time
Description:
On a 20 minute running clock with a partner, alternate for a total of 3 rounds each. One person works, other person rests.
Row 30/24 Calories
20 Lateral burpees over the rower
After 6 rounds are completed, use remaining time to build to a heavy 1-rep push press from the racks (partners share a rack and bar).
First score is time to complete 6 rounds of the couplet.
Row 30/24 Calories
20 Lateral burpees over the rower
After 6 rounds are completed, use remaining time to build to a heavy 1-rep push press from the racks (partners share a rack and bar).
First score is time to complete 6 rounds of the couplet.
Performed by 2 athletes
Podium
Male RX:
18:30
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Push Press Total
Description:
On a 20 minute running clock with a partner, alternate for a total of 3 rounds each. One person works, other person rests.
Row 30/24 Calories
20 Lateral burpees over the rower
After 6 rounds are completed, use remaining time to build to a heavy 1-rep push press from the racks (partners share a rack and bar).
Second score is combined weight of heaviest push press for each partner
Row 30/24 Calories
20 Lateral burpees over the rower
After 6 rounds are completed, use remaining time to build to a heavy 1-rep push press from the racks (partners share a rack and bar).
Second score is combined weight of heaviest push press for each partner
Friday, December 04, 2015
Class:
All
Warmup:
Skill: Rope Climbs
Advanced:
AMRAP 5
5-10-15-20-25 etc
V-Ups
1-2-3-4-5 etc
10m Slider
Advanced:
AMRAP 5
5-10-15-20-25 etc
V-Ups
1-2-3-4-5 etc
10m Slider
Workout Name:
None
Description:
AMRAP 20
400m run
15 Wall Balls
3 Squat Cleans 185/125
1 Rope Climb
400m run
15 Wall Balls
3 Squat Cleans 185/125
1 Rope Climb
Performed by 13 athletes
Podium
Male RX:
5+409reps
Female RX:
Male Scaled:
5+200reps
Female Scaled:
5+0reps
Show All Results
Thursday, December 03, 2015
Class:
All
Workout Name:
None
Description:
Bench Press 5-5-5-5-5 @ 70%+, climbing
Class:
All
Workout Name:
None
Description:
AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips
Comments:
Compare to 5/1/2015
Performed by 11 athletes
Podium
Male RX:
304 reps
Female RX:
294 reps
Male Scaled:
Female Scaled:
Show All Results
Wednesday, December 02, 2015
Class:
All
Workout Name:
None
Description:
Beginner: Practice Hang Squat Snatch for 12 minutes
Intermediate+: 5 minute warmup then
EMOM 7 Minutes
1 Hang Squat Snatch (80-90%) of 1RM. Goal is 7/7 lifts, not building to a 1RM.
Intermediate+: 5 minute warmup then
EMOM 7 Minutes
1 Hang Squat Snatch (80-90%) of 1RM. Goal is 7/7 lifts, not building to a 1RM.
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
7 Hang Squat Snatch 95/65
21 Burpees to 6" target
7 Hang Squat Snatch 95/65
21 Burpees to 6" target
Performed by 13 athletes
Podium
Male RX:
5:30
Female RX:
7:18
Male Scaled:
11:09
Female Scaled:
9:38
Show All Results
Tuesday, December 01, 2015
Class:
All
Warmup:
Beginner: Hollow Swings, Kipping Pullups and Kipping Chest to Bar Pullups
Intermediate: Butterfly kipping
Advanced: 3-5 sets of butterfly pullups or C2B Pullups
Advanced+: 3-5 sets of 4 Pullups + 3 C2B PU + 2 MU (Unbroken)
Intermediate: Butterfly kipping
Advanced: 3-5 sets of butterfly pullups or C2B Pullups
Advanced+: 3-5 sets of 4 Pullups + 3 C2B PU + 2 MU (Unbroken)
Workout Name:
None
Description:
15-12-9-6 reps of:
Power Clean 155/105
Toes to Bar
Push Jerk
Box Jump
Power Clean 155/105
Toes to Bar
Push Jerk
Box Jump
Performed by 12 athletes
Podium
Male RX:
10:31
Female RX:
14:56
Male Scaled:
19:45
Female Scaled:
12:48
Show All Results
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