Monday, December 31, 2018
Class:
All
Workout Name:
ADAMBROWN
Description:
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
Performed by 3 athletes
Podium
Male RX:
35:25
Female RX:
Male Scaled:
33:11
Female Scaled:
Show All Results
Enter Your Results
Sunday, December 30, 2018
Class:
All
Workout Name:
None
Description:
4 rounds for time of:
Run 400 meters
50 squats
Run 400 meters
50 squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
For time (cap 12 minutes)
Complete 50 Handstand Push Ups
Every time you break complete 30 double unders
Beginner: Accumulate 3:00 in handstand hold (30 jump rope or plate jumps every break)
Intermediate: 30 Kipping HSPU
Advanced: 50 Kipping HSPU
Complete 50 Handstand Push Ups
Every time you break complete 30 double unders
Beginner: Accumulate 3:00 in handstand hold (30 jump rope or plate jumps every break)
Intermediate: 30 Kipping HSPU
Advanced: 50 Kipping HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, December 29, 2018
Class:
All
Warmup:
As a relay with your partner
10x10m shuttle runs each
8 Hand Release Push Ups each
6 Jumping Squats each
4 Partner High Five Burpees (together)
10x10m shuttle runs each
8 Hand Release Push Ups each
6 Jumping Squats each
4 Partner High Five Burpees (together)
Workout Name:
None
Description:
(Bring a Buddy)
For time:
100 Squats
Run 400m & Row 500m
100 Push Ups
Run 400m & Row 500m
100 Steps Walking Lunge
Run 400m & Row 500m
100 Burpees
Split reps any way with one partner working at a time. One athlete runs while other rows. Once both finish they can move on to the next movement. Teams' choice how to rotate running/rowing.
Competitor: Wear a 20/12# vest.
For time:
100 Squats
Run 400m & Row 500m
100 Push Ups
Run 400m & Row 500m
100 Steps Walking Lunge
Run 400m & Row 500m
100 Burpees
Split reps any way with one partner working at a time. One athlete runs while other rows. Once both finish they can move on to the next movement. Teams' choice how to rotate running/rowing.
Competitor: Wear a 20/12# vest.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, December 28, 2018
Class:
All
Warmup:
3 Rounds
10 Plate Ground to Overhead
10 Burpees to Plate
:30 Dragon Stretch each side
10 Plate Ground to Overhead
10 Burpees to Plate
:30 Dragon Stretch each side
Workout Name:
None
Description:
Push Jerk
5x4 @ 75%
5x4 @ 75%
Class:
All
Workout Name:
None
Description:
AMRAP 14 Minutes
12 Toes to Bar
6 Power Clean 155/105lbs
3 Bar Muscle Ups
Beginner: 12 Frog Kicks; 95/55; 3 Strict Chin Ups
Intermediate: 6 Toes to Bar or 12 Toes to Hip Level; 125/75#; 3 Chest to Bar Pull Ups
Advanced: Rx
12 Toes to Bar
6 Power Clean 155/105lbs
3 Bar Muscle Ups
Beginner: 12 Frog Kicks; 95/55; 3 Strict Chin Ups
Intermediate: 6 Toes to Bar or 12 Toes to Hip Level; 125/75#; 3 Chest to Bar Pull Ups
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
5+20reps
Female RX:
Male Scaled:
5+14reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
50' Sled Push (Heavy)
50 Air Squats
25 Push Ups
Rest :90
50' Sled Push (Heavy)
50 Air Squats
25 Push Ups
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
15 Squats with pause at bottom
10 Burpees
15 Squats with pause at bottom
10 Burpees
Workout Name:
None
Description:
2 rounds for time of:
Run 600m
50 Russian Kettlebell Swings
40 Wall Balls
Rest 2:00 between rounds
Run 600m
50 Russian Kettlebell Swings
40 Wall Balls
Rest 2:00 between rounds
Cooldown:
3 rounds
12 V-Ups
:20 Single Leg Low Plank, each side
12 V-Ups
:20 Single Leg Low Plank, each side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, December 27, 2018
Class:
QuickFit
Warmup:
4-3-2-1 Burpees
16-12-8-4 Air Squats
16-12-8-4 Air Squats
Workout Name:
None
Description:
EMOM 14
7 Dumbbell Snatch
7 Dumbbell Front Rack Squats
7 Uneven Push Ups on Dumbbell
Alternate hands every minute
7 Dumbbell Snatch
7 Dumbbell Front Rack Squats
7 Uneven Push Ups on Dumbbell
Alternate hands every minute
Cooldown:
50 Flutter Kicks
1:00 Recovery Bike
50 Flutter Kicks
1:00 Recovery Bike
50 Flutter Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Olympic Weightlifting
Workout Name:
None
Description:
Split Jerks from the Rack
5@60%
4@65%
3@70%
2@75%
2@80%
2x1@85%
Front Squats
5x3 @75-85% with 3 sec pause at the bottoms
5@60%
4@65%
3@70%
2@75%
2@80%
2x1@85%
Front Squats
5x3 @75-85% with 3 sec pause at the bottoms
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Warmup:
AMRAP 5 Minutes
10 Russian Kettlebell Swings
10 Sit Ups
10 Jumping Lunges (5 each leg)
10 Russian Kettlebell Swings
10 Sit Ups
10 Jumping Lunges (5 each leg)
Workout Name:
None
Description:
3 Rounds
12 Power Snatch* 95/65lbs
12 Pull Ups*
12/8 Calories on Rower
*SETS MUST BE UNBROKEN. Reduce the load or volume to accommodate unbroken sets - thats part of the stimulus.
Beginner: 55/35#; 6 Banded Pull Ups
Intermediate: 75/50#; 9 Pull Ups
Advanced: Rx
12 Power Snatch* 95/65lbs
12 Pull Ups*
12/8 Calories on Rower
*SETS MUST BE UNBROKEN. Reduce the load or volume to accommodate unbroken sets - thats part of the stimulus.
Beginner: 55/35#; 6 Banded Pull Ups
Intermediate: 75/50#; 9 Pull Ups
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:53
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Deadlift 2x15
First set is a warm up, last set is what counts
First set is a warm up, last set is what counts
Class:
Competitor Extra
Workout Name:
None
Description:
For Distance
7:00 Ski x 3
Rest 2:00
7:00 Ski x 3
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, December 26, 2018
Class:
All
Warmup:
3 Rounds
10 Snatch Balances
200m Run
10 Snatch Balances
200m Run
Workout Name:
None
Description:
5:00 to complete at least 3 snatch complex building in weight
then
Every :90 for 9 Minutes
2 Misfit Snatch Complex
75%+ of 1RM
Stick to 75% unless things are going very well. Move smoothly around the barbell: this is even more
important this week with 2 complexes. Drop and reset if needed between complexes.
then
Every :90 for 9 Minutes
2 Misfit Snatch Complex
75%+ of 1RM
Stick to 75% unless things are going very well. Move smoothly around the barbell: this is even more
important this week with 2 complexes. Drop and reset if needed between complexes.
Class:
All
Workout Name:
None
Description:
For Time
24 Calorie Bike
12 Ring Muscle Ups
16 Calorie Bike
8 Ring Muscle Ups
8 Calorie Bike
4 Ring Muscle Ups
Female Bike Calories 16-12-8
24 Calorie Bike
12 Ring Muscle Ups
16 Calorie Bike
8 Ring Muscle Ups
8 Calorie Bike
4 Ring Muscle Ups
Female Bike Calories 16-12-8
Performed by 1 athlete
Podium
Male RX:
6:38
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
5-4-3-2-1
Strict HSPU w/ 2-4" Deficit
Box Jump 36/30"
Rest :90
5-4-3-2-1
Strict HSPU w/ 2-4" Deficit
Box Jump 36/30"
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
50 Plate Jumps
5 Plate Ground to Overhead
5 Plate Hug Good Mornings
50 Plate Jumps
5 Plate Ground to Overhead
5 Plate Hug Good Mornings
Workout Name:
None
Description:
5 rounds for time of
40 Double Unders or 30/20 Heavy Jump Ropes
30 Air Squats
20m D-Ball Carry (hug)
40 Double Unders or 30/20 Heavy Jump Ropes
30 Air Squats
20m D-Ball Carry (hug)
Cooldown:
:40-:30-:20 second side plank, each side
Performed by 1 athlete
Podium
Male RX:
12:08
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, December 23, 2018
Class:
Competitor Extra
Workout Name:
None
Description:
6 Rounds
10/7 Calories on AAB
8 Burpee Box Overs 48/40" (Can use hands)
10/7 Calories on AAB
Rest 3:00
10/7 Calories on AAB
8 Burpee Box Overs 48/40" (Can use hands)
10/7 Calories on AAB
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Angie
Description:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Power Clean Singles @77.5-82.5%
Drop and Reset
4 Rounds
:90 on, 2:30 off
Drop and Reset
4 Rounds
:90 on, 2:30 off
Performed by 0 athletes
Podium
Male:
Female:
Class:
Endurance
Workout Name:
None
Description:
15 min AMRAP
10 burpees
20 wall balls
250m row
-5 min rest-
15 min AMRAP
10 empty barbell thrusters
8 pull ups
50 double unders
10 burpees
20 wall balls
250m row
-5 min rest-
15 min AMRAP
10 empty barbell thrusters
8 pull ups
50 double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competition Class
Workout Name:
None
Description:
5 Rounds each for Time
200/150m Row
10 Burpees Over Rower
25' Handstand Walk*
Rest 90 Sec
The 25' HSW is players choice, choose something challenging, that you "could" complete unbroken. Spike the heart rate, and hold on for dear life. We can discuss substitutions.
200/150m Row
10 Burpees Over Rower
25' Handstand Walk*
Rest 90 Sec
The 25' HSW is players choice, choose something challenging, that you "could" complete unbroken. Spike the heart rate, and hold on for dear life. We can discuss substitutions.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competition Class
Workout Name:
None
Description:
6 Rounds
15/10 Cal Bike
30 Sit-ups
15/10 Cal Bike
30 Sit-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, December 21, 2018
Class:
QuickFit
Warmup:
Run 200m
Line Drills
Line Drills
Workout Name:
None
Description:
From 0:00 - 4:00
Run 800m
From 4:00 - 18:00
AMRAP
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats
From 18:00 - end
Run 800m
Run 800m
From 4:00 - 18:00
AMRAP
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats
From 18:00 - end
Run 800m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competitor Extra
Workout Name:
None
Description:
400/300 Calorie Row
Performed by 1 athlete
Podium
Male RX:
24:57
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 12 Minutes
12 Alternating Dumbbell Snatch 50/35lbs
40' Single-Arm Overhead Walking Lunge 50/35lbs
12 Kipping Handstand Push Ups
Beginner: 30/15#; unweight lunge or dumbbell on shoulder; 12/8 Perfect Push Ups
Intermediate: 40/25#; 6 Kipping HSPU
Advanced: Rx
12 Alternating Dumbbell Snatch 50/35lbs
40' Single-Arm Overhead Walking Lunge 50/35lbs
12 Kipping Handstand Push Ups
Beginner: 30/15#; unweight lunge or dumbbell on shoulder; 12/8 Perfect Push Ups
Intermediate: 40/25#; 6 Kipping HSPU
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
10 Strict Press
20 Air Squats
10 Push Press
20 Burpees
10 Push Jerk
20 Squats
*All done with an empty barbell*
20 Air Squats
10 Push Press
20 Burpees
10 Push Jerk
20 Squats
*All done with an empty barbell*
Workout Name:
None
Description:
Push Jerk
5x5 @ 70%
5x5 @ 70%
Performed by 0 athletes
Podium
Male:
Female:
Thursday, December 20, 2018
Class:
All
Warmup:
Run 600m
then
50' Bear Crawl
50' Walking Lunge
10 Plank Walk Outs
then
50' Bear Crawl
50' Walking Lunge
10 Plank Walk Outs
Workout Name:
None
Description:
6 Rounds
15 Dumbbell Thrusters 50/35s
3 Bar Muscle Ups
Rest :90
Emphasize staying unbroken on the dumbbell thrusters since there is a long rest after each round.
Beginner: 30/15#; 3 Strict Chin Ups
Intermediate: 40/25#; 3 Unbroken Chest to Bar Pull Ups
Advanced: Rx
15 Dumbbell Thrusters 50/35s
3 Bar Muscle Ups
Rest :90
Emphasize staying unbroken on the dumbbell thrusters since there is a long rest after each round.
Beginner: 30/15#; 3 Strict Chin Ups
Intermediate: 40/25#; 3 Unbroken Chest to Bar Pull Ups
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
16:12
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Deadlift 3x12
First two sets are warm ups, last set is what counts
Yes, this is meant to be the last piece of the day. Try to hit the same or close to the same weight as last week even though were asking for two additional reps - you might surprise yourself. Again, controlled descent and no bouncing.
First two sets are warm ups, last set is what counts
Yes, this is meant to be the last piece of the day. Try to hit the same or close to the same weight as last week even though were asking for two additional reps - you might surprise yourself. Again, controlled descent and no bouncing.
Class:
Competitor Extra
Workout Name:
None
Description:
For Distance
5:00 Bike x 4
Rest 2:00
5:00 Bike x 4
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Olympic Weightlifting
Workout Name:
None
Description:
Split Jerks from the Rack
5@60%
4@65%
3@70%
2@75%
2@80%
2x1@85%
5@60%
4@65%
3@70%
2@75%
2@80%
2x1@85%
Performed by 0 athletes
Podium
Male:
Female:
Class:
QuickFit
Warmup:
5-4-3-2-1
Tempo Push Ups (Slow down, fast up)
10m Shuttle Runs
Tempo Push Ups (Slow down, fast up)
10m Shuttle Runs
Workout Name:
None
Description:
EMOM 16
A) Run 200m
B) 15 Dumbbell Bench Press
C) 30 Bicycle Situps + Flutter Kicks for remainder of the minute
D) Rest
A) Run 200m
B) 15 Dumbbell Bench Press
C) 30 Bicycle Situps + Flutter Kicks for remainder of the minute
D) Rest
Cooldown:
3:00 alternating arm ski at recovery pace
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, December 19, 2018
Class:
All
Warmup:
20 PVC Pass Through
10 PVC Overhead Squats
Stretch/Mobilize
9-6-3 reps of
Hang Power Snatch
Overhead Squats
Ring Push Ups
10 PVC Overhead Squats
Stretch/Mobilize
9-6-3 reps of
Hang Power Snatch
Overhead Squats
Ring Push Ups
Workout Name:
None
Description:
Power Snatch Singles @70-75%
Drop and Reset
5 Rounds
:60 on, 2:00 off
Drop and Reset
5 Rounds
:60 on, 2:00 off
Performed by 1 athlete
Podium
Male RX:
58 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 15 Minutes
20 Wallballs 20/14lbs
10 Ring Dips
20 Box Jumps 24/20"
Beginner: 15 Wall Balls 14/10#; 15-sec low ring plank hold; 20 Box Step Ups
Intermediate: Ring Push Ups
Advanced: Rx
20 Wallballs 20/14lbs
10 Ring Dips
20 Box Jumps 24/20"
Beginner: 15 Wall Balls 14/10#; 15-sec low ring plank hold; 20 Box Step Ups
Intermediate: Ring Push Ups
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
5+5reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
EMOM for 12 Minutes
Choose a set number of
Strict HSPU and complete
that on the minute
Choose a set number of
Strict HSPU and complete
that on the minute
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
15 Plate Hug Good Mornings
10 Plate Ground to Overhead
5 Plate Hug Squats
15 Plate Hug Good Mornings
10 Plate Ground to Overhead
5 Plate Hug Squats
Workout Name:
None
Description:
AMRAP 20
Row 100m
10 Heavy Jump Ropes
15/10 Push Ups
Row 200m
20 Heavy Jump Ropes
15/10 Push Ups
Row 300m
30 Heavy Jump Ropes
15/10 Push Ups
Continue in this pattern (push up reps remain the same)
Row 100m
10 Heavy Jump Ropes
15/10 Push Ups
Row 200m
20 Heavy Jump Ropes
15/10 Push Ups
Row 300m
30 Heavy Jump Ropes
15/10 Push Ups
Continue in this pattern (push up reps remain the same)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, December 18, 2018
Class:
All
Warmup:
3 rounds
5 Tall Box Jumps
10 Wall Balls
5 Strict Pull Ups/Ring Rows
5 Tall Box Jumps
10 Wall Balls
5 Strict Pull Ups/Ring Rows
Workout Name:
None
Description:
Back Squat 5RM
Class:
All
Workout Name:
None
Description:
15-12-9-6-3 reps of:
D-Ball Clean to Shoulder
Bar Facing Burpees
Beginner: 60/40 Sandbag
Intermediate: 70/50# D-Ball
Advanced: Rx
D-Ball Clean to Shoulder
Bar Facing Burpees
Beginner: 60/40 Sandbag
Intermediate: 70/50# D-Ball
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
5:25
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 12 Minutes
1 Pegboard Climb
10 GHD Sit Ups
1 Pegboard Climb
10 GHD Sit Ups
Performed by 1 athlete
Podium
Male RX:
12+3reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
1:00 Bike
1:00 Burpees
1:00 Plank Walk Outs
1:00 Burpees
1:00 Plank Walk Outs
Workout Name:
None
Description:
5 rounds for time of:
12/8 Calorie Bike
10 Double Dumbbell Deadlifts
8 Alternating Dumbbell Curls
6 Double Dumbbell Push Press
Rest 1:00
12/8 Calorie Bike
10 Double Dumbbell Deadlifts
8 Alternating Dumbbell Curls
6 Double Dumbbell Push Press
Rest 1:00
Cooldown:
20 slow, controlled Candlesticks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, December 17, 2018
Class:
All
Warmup:
2 rounds
Bike 10/7 Cal
5 Dumbbell Hang Clean and Jerks, per side
Bike 10/7 Cal
5 Dumbbell Hang Clean and Jerks, per side
Workout Name:
None
Description:
5:00 to complete at least 3 sets of Misfit Clean Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Clean Complex
70%+ of 1RM
Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.
then
EMOM for 10 Minutes
1 Misfit Clean Complex
70%+ of 1RM
Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.
Class:
All
Workout Name:
None
Description:
For Time
20 Dumbbell Box Step Overs 50/35s to 24/20"
20 Overhead Squats 155/105lbs
20 Dumbbell Box Step Overs
Pick a weight you can perform in 3 sets or less for the overhead squats.
Beginner: 30/15s; 85/50#
Intermediate: 40/25s; 115/75
Advanced: Rx
20 Dumbbell Box Step Overs 50/35s to 24/20"
20 Overhead Squats 155/105lbs
20 Dumbbell Box Step Overs
Pick a weight you can perform in 3 sets or less for the overhead squats.
Beginner: 30/15s; 85/50#
Intermediate: 40/25s; 115/75
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
3:49
Female RX:
Male Scaled:
8:29
Female Scaled:
6:04
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
30/21 Calorie Row
Max D-Ball Lunge Steps (Hug) until failure 100/70lb
Rest 4:00
30/21 Calorie Row
Max D-Ball Lunge Steps (Hug) until failure 100/70lb
Rest 4:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2 rounds
5 Single Leg Kettlebell Romanian Deadlift
20 High Knees
20 Butt Kickers
10 Alternating High Kicks
5 Single Leg Kettlebell Romanian Deadlift
20 High Knees
20 Butt Kickers
10 Alternating High Kicks
Workout Name:
None
Description:
AMRAP 15
Run 200m
21 Russian Kettlebell Swings
15 Sit Ups
9 Burpees
Run 200m
21 Russian Kettlebell Swings
15 Sit Ups
9 Burpees
Cooldown:
4 sets
:15 On/:15 Rest
Max reps push ups
:15 On/:15 Rest
Max reps push ups
Performed by 1 athlete
Podium
Male RX:
6+239reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, December 16, 2018
Class:
All
Warmup:
4 rounds
8 steps single dumbbell overhead walking Lunge (switch arms each round)
Rd 1 & 2: :30 Med Ball PVC Thoracic stretch
Rd 3 & 4: :30 squat stretch against wall
8 steps single dumbbell overhead walking Lunge (switch arms each round)
Rd 1 & 2: :30 Med Ball PVC Thoracic stretch
Rd 3 & 4: :30 squat stretch against wall
Workout Name:
None
Description:
For quality of positions and load. Rest as needed between sides.
3x5 Dumbbell Overhead Squat, each side
then
3x10 Alternating Dumbbell Squat Snatch
3x5 Dumbbell Overhead Squat, each side
then
3x10 Alternating Dumbbell Squat Snatch
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
7 Rounds for time of:
30 Double Unders
15/10 Calorie Row
Sled Push (there and back) M 4x45/F 45+25
30 Double Unders
15/10 Calorie Row
Sled Push (there and back) M 4x45/F 45+25
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, December 15, 2018
Class:
All
Warmup:
With a partner
Partner 1 runs 200m while partner 2 performs 10 burpees, then switch
Partner 1 Dumbbell Farmers Carry 150' (back of gym to fence and back) while partner 2 performs 8 burpees, then switch
Partner 1 Bear Crawl 25' forward + backward (Adv Handstand Walk) while partner 2 performs 6 burpees, then switch
Partner 1 runs 200m while partner 2 performs 10 burpees, then switch
Partner 1 Dumbbell Farmers Carry 150' (back of gym to fence and back) while partner 2 performs 8 burpees, then switch
Partner 1 Bear Crawl 25' forward + backward (Adv Handstand Walk) while partner 2 performs 6 burpees, then switch
Workout Name:
None
Description:
"Partner 100's"
With a partner, one person works and one person rests, switch at any time
Row 100/75 calories
100 Single Dumbbell Push Press
100 Heavy Jump Ropes
100 Push Ups
Bike 100/75 calories
Advanced: non working partner performs hold
Row + Dumbbell Farmers Carry hold
Push Press + Feet 6" hold
Jump Rope + Wall Sit
Push Ups + Pullup Hang
Bike + Low Plank
With a partner, one person works and one person rests, switch at any time
Row 100/75 calories
100 Single Dumbbell Push Press
100 Heavy Jump Ropes
100 Push Ups
Bike 100/75 calories
Advanced: non working partner performs hold
Row + Dumbbell Farmers Carry hold
Push Press + Feet 6" hold
Jump Rope + Wall Sit
Push Ups + Pullup Hang
Bike + Low Plank
Performed by 1 athlete
Podium
Male RX:
19:30
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, December 14, 2018
Class:
All
Warmup:
3 Rounds
:30 of plate jumps
15/10 Push Ups
10 Band Pull Aparts
:30 of plate jumps
15/10 Push Ups
10 Band Pull Aparts
Workout Name:
None
Description:
Push Jerk
5x5 @ 65%
5x5 @ 65%
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
40 Double Unders
10 Alternating Dumbbell Snatch, 50/35
Double Unders should be 2 sets or less and the snatches should be unbroken. Practice switching hands in the air.
Beginner: 2x 25 single unders + 1 DU attempt; 30/15#
Intermediate: 20 Double Unders; 40/25#
Advanced: Rx
Competitor: 70/45#
40 Double Unders
10 Alternating Dumbbell Snatch, 50/35
Double Unders should be 2 sets or less and the snatches should be unbroken. Practice switching hands in the air.
Beginner: 2x 25 single unders + 1 DU attempt; 30/15#
Intermediate: 20 Double Unders; 40/25#
Advanced: Rx
Competitor: 70/45#
Performed by 4 athletes
Podium
Male RX:
9+0reps
Female RX:
Male Scaled:
7+54reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
500m/400m Ski
20 D-Ball Squats 100/70lbs
20 Toes to Bar
Rest 2:00
500m/400m Ski
20 D-Ball Squats 100/70lbs
20 Toes to Bar
Rest 2:00
Performed by 1 athlete
Podium
Male RX:
21:30
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
30' forward + backward bear crawl
20 Sit Ups
200m row
20 Sit Ups
200m row
Workout Name:
None
Description:
For time
Row 2000m
Starting at 1:00 and every minute after perform 4 lateral burpees over rower
Row 2000m
Starting at 1:00 and every minute after perform 4 lateral burpees over rower
Cooldown:
Accumulate :90 Plank on rings
Performed by 2 athletes
Podium
Male RX:
9:50
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, December 13, 2018
Class:
All
Warmup:
5 Rounds
10/7 Calorie Row
Rest :60
The first round should be moderate and the last round should be a sprint. Focus on good rowing mechanics while building speed.
10/7 Calorie Row
Rest :60
The first round should be moderate and the last round should be a sprint. Focus on good rowing mechanics while building speed.
Workout Name:
None
Description:
4 Rounds
4 Squat Clean Thrusters 115/75lbs
12 Bar Facing Burpees
25' Handstand Walk
Small sets means the goal is to hammer through this, both in-movement and between movements. Be cognizant of how long your transitions are and attempt to minimize them.
Beginner: 85/50#; 10 Burpees; 25' Forward + Backward Bear Crawl or 2 Wall Walks
Intermediate: 100/65#; 20 Handstand Hand Lifts
Advanced: Rx
4 Squat Clean Thrusters 115/75lbs
12 Bar Facing Burpees
25' Handstand Walk
Small sets means the goal is to hammer through this, both in-movement and between movements. Be cognizant of how long your transitions are and attempt to minimize them.
Beginner: 85/50#; 10 Burpees; 25' Forward + Backward Bear Crawl or 2 Wall Walks
Intermediate: 100/65#; 20 Handstand Hand Lifts
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Deadlift 3x10 reps
First two sets are warm-ups and the third set should be at near max.
Do not sacrifice the your mid-line for extra weight. These are touch and go, but with a controlled descent - no bouncing.
First two sets are warm-ups and the third set should be at near max.
Do not sacrifice the your mid-line for extra weight. These are touch and go, but with a controlled descent - no bouncing.
Class:
Competitor Extra
Workout Name:
None
Description:
For Distance
5:00 Row x 4
Rest 2:00
Find your fast but sustainable pace. Negative splits are preferable to positive splits.
5:00 Row x 4
Rest 2:00
Find your fast but sustainable pace. Negative splits are preferable to positive splits.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
AMRAP 3
4 Jumping Squats
6 Plate Hug Good Mornings
8 Mountain Climbers
4 Jumping Squats
6 Plate Hug Good Mornings
8 Mountain Climbers
Workout Name:
None
Description:
10 RFT
Ski 150/100m
15 Squats
3 D-Ball Cleans
Ski 150/100m
15 Squats
3 D-Ball Cleans
Cooldown:
40 Tuck Ups
Performed by 1 athlete
Podium
Male RX:
15:15
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, December 12, 2018
Class:
All
Warmup:
2 rounds
10 PVC Pass Through
10 PVC Overhead Squat
20' Duck Walk
10 PVC Pass Through
10 PVC Overhead Squat
20' Duck Walk
Workout Name:
None
Description:
5:00 to complete at least 3 sets of Misfit Snatch Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Snatch Complex
70%+ of 1RM
Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.
then
EMOM for 10 Minutes
1 Misfit Snatch Complex
70%+ of 1RM
Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.
Class:
All
Workout Name:
None
Description:
5 Rounds
10 Power Snatch 95/65lbs
20 Steps Walking Lunge
We are looking for touch-and-go snatches to start off before switching to smaller sets.
Beginner: 8 Power Snatches, 65/35
Intermediate: 80/50#
Advanced: Rx
Competitor: 115/75; 20 Alternating Pistols
10 Power Snatch 95/65lbs
20 Steps Walking Lunge
We are looking for touch-and-go snatches to start off before switching to smaller sets.
Beginner: 8 Power Snatches, 65/35
Intermediate: 80/50#
Advanced: Rx
Competitor: 115/75; 20 Alternating Pistols
Performed by 3 athletes
Podium
Male RX:
10:59
Female RX:
Male Scaled:
7:26
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 7 Minutes
Max sets of 5 unbroken kipping Handstand Push Ups
Max sets of 5 unbroken kipping Handstand Push Ups
Performed by 1 athlete
Podium
Male RX:
13 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
9-6-3 reps of:
Single Kettlebell Sumo Deadlift High Pull
Burpees
Single Kettlebell Sumo Deadlift High Pull
Burpees
Workout Name:
None
Description:
3 rounds for time of:
(6 Double Kettlebell Deadlifts + 10m Farmers Carry) x 3
12 V-Ups
2 Sled Push (there and back twice)
(6 Double Kettlebell Deadlifts + 10m Farmers Carry) x 3
12 V-Ups
2 Sled Push (there and back twice)
Cooldown:
20 Prisoner Good Mornings
2:00 Seated Forward Fold
2:00 Seated Forward Fold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, December 11, 2018
Class:
All
Warmup:
AMRAP 6 Minutes
10 Goblet Squats with a kettlebell
50' Walking Lunge
10 Lateral Hip Circle Steps
10 Goblet Squats with a kettlebell
50' Walking Lunge
10 Lateral Hip Circle Steps
Workout Name:
None
Description:
5x5 Back Squat @ 90% 5RM
Class:
All
Workout Name:
None
Description:
For Time
100 Wallballs 20/14lbs
50 Bar Facing Burpees
Time cap: 15 minutes
Beginner: 80 WB @ 14/10#; 40 Burpees
Intermediate/Advanced: Rx
100 Wallballs 20/14lbs
50 Bar Facing Burpees
Time cap: 15 minutes
Beginner: 80 WB @ 14/10#; 40 Burpees
Intermediate/Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
6:57
Female RX:
9:07
Male Scaled:
12:26
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
400m Run x 10
Rest :90
Find your fast but sustainable pace
Rest :90
Find your fast but sustainable pace
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
1:00 Thread the Needle Stretch/side
20 Alternating Jumping Lunges
20 Alternating High Kicks
20 Alternating Jumping Lunges
20 Alternating High Kicks
Workout Name:
None
Description:
5 rounds for time of
Bike 15/10 Calories
12 Alternating Dumbbell Snatches
:30 Core Hold
Round 1: Flutter Kicks
Round 2: Single Leg Low Plank
Round 3: Single Leg Low Plank
Round 4: Side Plank/Star Plank
Round 5: Side Plank/Star Plank
Bike 15/10 Calories
12 Alternating Dumbbell Snatches
:30 Core Hold
Round 1: Flutter Kicks
Round 2: Single Leg Low Plank
Round 3: Single Leg Low Plank
Round 4: Side Plank/Star Plank
Round 5: Side Plank/Star Plank
Cooldown:
Jog 200m
20 Steps Spiderman Lunge
20 Steps Spiderman Lunge
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, December 10, 2018
Class:
All
Warmup:
3 Round
Run 200m
15 Russian Kettlebell Swings
:30 Handstand Hold (Adv: 30-sec freestanding hold practice)
Mobility - Front Rack Mobility and Triceps Smash
Run 200m
15 Russian Kettlebell Swings
:30 Handstand Hold (Adv: 30-sec freestanding hold practice)
Mobility - Front Rack Mobility and Triceps Smash
Workout Name:
None
Description:
Power Clean Singles @ 70-75%
Drop and Reset
5 Rounds
:60 on, 2:00 off
The goal here is maximum reps without a large degradation in form.
Drop and Reset
5 Rounds
:60 on, 2:00 off
The goal here is maximum reps without a large degradation in form.
Performed by 5 athletes
Podium
Male RX:
58 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
1 Mile Run
20 Front Squat 145/100lbs
20 Handstand Push Ups
15 Front Squat
15 Handstand Push Ups
10 Front Squat
10 Handstand Push Ups
The mile run should be done at 80-90%, then we are looking for 2 sets or less on both the front
squats and handstand push ups.
Beginner: 85/55; 4-3-2 Wall Walks
Intermediate: 115/75; 10-7-4 HSPU
Advanced: Rx
1 Mile Run
20 Front Squat 145/100lbs
20 Handstand Push Ups
15 Front Squat
15 Handstand Push Ups
10 Front Squat
10 Handstand Push Ups
The mile run should be done at 80-90%, then we are looking for 2 sets or less on both the front
squats and handstand push ups.
Beginner: 85/55; 4-3-2 Wall Walks
Intermediate: 115/75; 10-7-4 HSPU
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
13:55
Female RX:
Male Scaled:
20:28
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
5 Rounds
4 Muscle Ups
8 Clean and Jerk 135/95lbs
Rest :90
5 Rounds
4 Muscle Ups
8 Clean and Jerk 135/95lbs
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
20 Dumbbell hang clean and jerk, switch arms every 5 reps
10/7 Calorie ski
20 Dumbbell hang clean and jerk, switch arms every 5 reps
10/7 Calorie ski
Workout Name:
None
Description:
From 0:00 - 3:00
2 rounds of
8 Kettlebell Swings
4/2 Calorie Ski
If completed under 3:00, proceed to
From 3:00 - 6:00
2 rounds of
10 Kettlebell Swings
5/3 Calorie ski
If completed under 6:00, proceed to
From 6:00 - 9:00
2 rounds of
12 Kettlebell Swings
6/4 Calorie Ski
Continue in this pattern as long as you are able to complete the two rounds in the 3-minute window
2 rounds of
8 Kettlebell Swings
4/2 Calorie Ski
If completed under 3:00, proceed to
From 3:00 - 6:00
2 rounds of
10 Kettlebell Swings
5/3 Calorie ski
If completed under 6:00, proceed to
From 6:00 - 9:00
2 rounds of
12 Kettlebell Swings
6/4 Calorie Ski
Continue in this pattern as long as you are able to complete the two rounds in the 3-minute window
Cooldown:
2x10 single leg hip thrusts/side (band optional)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, December 09, 2018
Class:
All
Workout Name:
None
Description:
Row 1500m
50/40 Push Ups
35 Clean and Jerks, 95/65
20 Bar Muscle Ups
Beginner: Box Push Ups; 75/45#; 20 Feet Elevated Ring Rows
Intermediate: 20 Chest to Bar Pull Ups or 7 Bar Muscle Ups as Singles
Advanced: Rx
50/40 Push Ups
35 Clean and Jerks, 95/65
20 Bar Muscle Ups
Beginner: Box Push Ups; 75/45#; 20 Feet Elevated Ring Rows
Intermediate: 20 Chest to Bar Pull Ups or 7 Bar Muscle Ups as Singles
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, December 08, 2018
Class:
All
Workout Name:
None
Description:
With a partner
4 rounds (2 each)
Run 600m with sandbag 50/30#
Non-running partner completes 3 rounds of:
10 Burpees
20 Sit Ups
4 rounds (2 each)
Run 600m with sandbag 50/30#
Non-running partner completes 3 rounds of:
10 Burpees
20 Sit Ups
Performed by 1 athlete
Podium
Male RX:
18:07
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, December 07, 2018
Class:
All
Warmup:
5 Rounds
:10 Handstand Hold
5 1-Arm Push Jerks with dumbbell, right arm
5 1-Arm Push Jerks with dumbbell, left arm
10 Jumping Lunges
Mobility - Ankles, Achilles, Shoulder Overhead Positions
:10 Handstand Hold
5 1-Arm Push Jerks with dumbbell, right arm
5 1-Arm Push Jerks with dumbbell, left arm
10 Jumping Lunges
Mobility - Ankles, Achilles, Shoulder Overhead Positions
Workout Name:
None
Description:
Find a 1RM Push Jerk
Class:
All
Workout Name:
None
Description:
30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs
Time cap 15:00
Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs
Time cap 15:00
Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
7:47
Female RX:
Male Scaled:
5:53
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 3:00 x 3, Rest 2:00
100' DB Walking Lunge w/ 50/35s (50 R-Arm OH, 50' L-Arm OH)
Max Rep Double-unders in remaining time
100' DB Walking Lunge w/ 50/35s (50 R-Arm OH, 50' L-Arm OH)
Max Rep Double-unders in remaining time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
20 High Plank Shoulder Taps
20 Steps Walking Lunge
20 Mountain Climbers
:20 Squat Hold
20 Steps Walking Lunge
20 Mountain Climbers
:20 Squat Hold
Workout Name:
None
Description:
25-20-15-10-5
Calorie Bike
Push Ups
Sit Ups
Rest 2:00
30-20-10
Air Squats
Alternating Dumbbell Curls :) Enjoy
Calorie Bike
Push Ups
Sit Ups
Rest 2:00
30-20-10
Air Squats
Alternating Dumbbell Curls :) Enjoy
Cooldown:
2 sets, not for time
15 GHD Hip Extensions
:15 Hip Extension Hold
15 GHD Hip Extensions
:15 Hip Extension Hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, December 06, 2018
Class:
All
Warmup:
3 rounds
10 Romanian Deadlifts with light weight
10 Lateral Bar Hops
Run 200m
10 Romanian Deadlifts with light weight
10 Lateral Bar Hops
Run 200m
Workout Name:
None
Description:
1 Max Set
Deadlift reps
Beginner: 165/115
Intermediate: 225/155
Advanced: 275/185
Competitor: 315/205
Pick a weight where you can hit over 10 reps, target is 15+. Perform 3 warm-up sets of 5 reps with the last set of 5 at your working weight.
Deadlift reps
Beginner: 165/115
Intermediate: 225/155
Advanced: 275/185
Competitor: 315/205
Pick a weight where you can hit over 10 reps, target is 15+. Perform 3 warm-up sets of 5 reps with the last set of 5 at your working weight.
Performed by 3 athletes
Podium
Male RX:
22 reps
Female RX:
Male Scaled:
19 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 5 Minutes
100' Shuttle
(50' out and back)
5 Chest to Bar Pull Ups
Rest 3:00
100' Shuttle
(50' out and back)
5 Toes to Bar
Push the pace on the shuttles and work on fast, efficient sets of gymnastics. The gymnastics should be 1 set every round
Beginner: 3 Strict banded Pull Ups; 5 Hanging Knee Raises
Intermediate: 3-5 Chin Over Bar Pull Ups; Toes to Eye Level
Advanced: Rx
100' Shuttle
(50' out and back)
5 Chest to Bar Pull Ups
Rest 3:00
100' Shuttle
(50' out and back)
5 Toes to Bar
Push the pace on the shuttles and work on fast, efficient sets of gymnastics. The gymnastics should be 1 set every round
Beginner: 3 Strict banded Pull Ups; 5 Hanging Knee Raises
Intermediate: 3-5 Chin Over Bar Pull Ups; Toes to Eye Level
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
1773 reps
Female RX:
Male Scaled:
72 reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
2 Rounds
Run 1 Mile
Row 2k
Run 1 Mile
Row 2k
Performed by 1 athlete
Podium
Male RX:
29:33
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
20 Jumping Jacks
10 Burpees
100m Ski
10 Burpees
100m Ski
Workout Name:
None
Description:
EMOM 7:00 x 3 rounds
Ski 750/600m
30 Kettlebell Swings
50 Heavy Jump Ropes
Ski 750/600m
30 Kettlebell Swings
50 Heavy Jump Ropes
Cooldown:
5 Plank Walk Out, Transition to Low Plank, :10 Low Plank, Transition to High Plank, Walk Hands back to Feet
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, December 05, 2018
Class:
All
Warmup:
Every Minute on the Minute for 5 Minutes
5 PVC Pass Through
5 PVC Overhead Squats
15 Double Unders
5 PVC Pass Through
5 PVC Overhead Squats
15 Double Unders
Workout Name:
None
Description:
1RM Misfit Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Class:
All
Workout Name:
CrossFit Games Open 12.4
Description:
CrossFit Open 12.4
AMRAP 12 Minutes
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups
Beginner: 100 Wall Balls 14/10; 150 Single Unders; 30 Ring Rows
Intermediate: 125 Wall Balls; 50 Double Unders; 30 Ring Dips
Advanced: Rx
AMRAP 12 Minutes
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups
Beginner: 100 Wall Balls 14/10; 150 Single Unders; 30 Ring Rows
Intermediate: 125 Wall Balls; 50 Double Unders; 30 Ring Dips
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
260 reps
Female RX:
Male Scaled:
275 reps
Female Scaled:
179 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
:90 Max Rep Alt Pistols
Rest :60
:90 Max Rep Lateral Bar Burpees
Rest :60
Pace the Burpees at around 90% intensity so you can stay consistent in rounds 2 & 3
:90 Max Rep Alt Pistols
Rest :60
:90 Max Rep Lateral Bar Burpees
Rest :60
Pace the Burpees at around 90% intensity so you can stay consistent in rounds 2 & 3
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 rounds
5 Tempo Push Ups (slow down, fast up)
10 Steps Walking Lunge
15 Arm Swings
5 Tempo Push Ups (slow down, fast up)
10 Steps Walking Lunge
15 Arm Swings
Workout Name:
None
Description:
4 rounds
12 Dumbbell Bench Press
8 Lateral Burpees over bench (using hands)
:30 Psoas March
200m Run
12 Dumbbell Bench Press
8 Lateral Burpees over bench (using hands)
:30 Psoas March
200m Run
Cooldown:
2:00 Seated Forward Fold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, December 04, 2018
Class:
All
Warmup:
3 Rounds
:30 PVC Thoracic Stretch on Med Ball
10 Plate Ground to Overhead 45/25lbs
10 Overhead Walking Lunges with the plate overhead
Hip Mobility for Squatting
:30 PVC Thoracic Stretch on Med Ball
10 Plate Ground to Overhead 45/25lbs
10 Overhead Walking Lunges with the plate overhead
Hip Mobility for Squatting
Workout Name:
None
Description:
5RM Back Squat
Class:
All
Workout Name:
None
Description:
5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs
S2OH should be completed in 2 sets or less for all five rounds.
Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs
S2OH should be completed in 2 sets or less for all five rounds.
Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105
Performed by 7 athletes
Podium
Male RX:
9:40
Female RX:
Male Scaled:
9:49
Female Scaled:
15:09
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
20-minute Max Distance Assault Bike
Performed by 2 athletes
Podium
Male RX:
12.77 km
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3-2-1
10-sec single leg bear crawl hold, alternating, each side
15-10-5
Sit Ups
10-sec single leg bear crawl hold, alternating, each side
15-10-5
Sit Ups
Workout Name:
None
Description:
10-9-8-7-6-5-4-3-2-1
10m Shuttle Run (there and back = 1)
Double Dumbbell Deadlift
Double Dumbbell Push Press
10m Shuttle Run (there and back = 1)
Double Dumbbell Deadlift
Double Dumbbell Push Press
Cooldown:
400m recovery jog
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, December 03, 2018
Class:
All
Warmup:
2 rounds
Bike 15/10 Calories
10 Tall Box Jumps (step down)
Focus on landing the box jumps with hips and knees near extension to work on explosiveness. Don't land with knees at chest today.
Bike 15/10 Calories
10 Tall Box Jumps (step down)
Focus on landing the box jumps with hips and knees near extension to work on explosiveness. Don't land with knees at chest today.
Workout Name:
None
Description:
1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
Class:
All
Workout Name:
None
Description:
2 Rounds
40/30 Calorie Bike
20 Hang Clean and Jerk 115/75lbs
Athletes should emphasize hanging on for big sets with the barbell. The goal is 2 sets each round.
Beginner: 25/15 Calories; 75/45#
Intermediate: 30/20 Calories, 95/60#
Advanced: Rx
40/30 Calorie Bike
20 Hang Clean and Jerk 115/75lbs
Athletes should emphasize hanging on for big sets with the barbell. The goal is 2 sets each round.
Beginner: 25/15 Calories; 75/45#
Intermediate: 30/20 Calories, 95/60#
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
7:19
Female RX:
Male Scaled:
7:48
Female Scaled:
8:57
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Every 3:00 Until Failure
30:00 Cap
Row 500m/400m
6 Strict Handstand Push Ups*
Add 2 HSPU Per Round
30:00 Cap
Row 500m/400m
6 Strict Handstand Push Ups*
Add 2 HSPU Per Round
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 reps contalateral kettlebell overhead reverse lunge per side
30 high knees
3 reps contalateral kettlebell overhead reverse lunge per side
30 butt kickers
3 reps contalateral kettlebell overhead reverse lunge per side
30 high knees
3 reps contalateral kettlebell overhead reverse lunge per side
30 butt kickers
3 reps contalateral kettlebell overhead reverse lunge per side
Workout Name:
None
Description:
For time
125 Double Unders/200 Singles
then
25-20-15-10-5 reps of:
Kettlebell Swings
Burpees
125 Double Unders/200 Singles
then
25-20-15-10-5 reps of:
Kettlebell Swings
Burpees
Cooldown:
3 sets of :30 on/:30 off
V-Ups
V-Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, December 02, 2018
Class:
All
Workout Name:
Christine
Description:
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps
500m row
12 Bodyweight Deadlifts
21 Box Jumps
Performed by 3 athletes
Podium
Male RX:
11:28
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Saturday, December 01, 2018
Class:
All
Workout Name:
None
Description:
With a partner
2 rounds each of
A) Row 20/14 Cal
B) 10 Single Dumbbell Hang Clean to Overhead, each side
then
2 rounds each of
A) Bike 20/14 Cal
B) 20 Alternating Dumbbell Snatch
then
2 rounds each of
A) Run 200m
B) 7 Ring Muscle Ups or 14 Ring Dips or 21 Ring Rows
2 rounds each of
A) Row 20/14 Cal
B) 10 Single Dumbbell Hang Clean to Overhead, each side
then
2 rounds each of
A) Bike 20/14 Cal
B) 20 Alternating Dumbbell Snatch
then
2 rounds each of
A) Run 200m
B) 7 Ring Muscle Ups or 14 Ring Dips or 21 Ring Rows
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
17:00
Female Scaled:
Show All Results
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