Thursday, February 28, 2013
Class:
All
Workout Name:
Bradshaw
Description:
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Performed by 4 athletes
Podium
Male RX:
16:31
Female RX:
Male Scaled:
Female Scaled:
2-way Tie
30:00
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Wednesday, February 27, 2013
Class:
All
Workout Name:
Split Jerk 1RM
Description:
Split Jerk 1-1-1-1-1
Class:
All
Workout Name:
None
Description:
12 minute AMRAP
50 bar facing burpees
50 power snatch (M 75/F 55)
10 rope climbs
50 bar facing burpees
50 power snatch (M 75/F 55)
10 rope climbs
Cooldown:
Handstand hold practice
Performed by 6 athletes
Podium
Male RX:
1+6reps
Female RX:
102 reps
Male Scaled:
Female Scaled:
101 reps
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Tuesday, February 26, 2013
Class:
All
Workout Name:
None
Description:
5 rounds for total time:
Row 250m
10 squat clean to thruster (M 95/F 65)
15 burpees
Rest 3 minutes between rounds
Row 250m
10 squat clean to thruster (M 95/F 65)
15 burpees
Rest 3 minutes between rounds
Performed by 6 athletes
Podium
Male RX:
29:23
Female RX:
29:46
Male Scaled:
30:12
Female Scaled:
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Monday, February 25, 2013
Class:
All
Warmup:
Beginner: Snatch technique
Advanced: 7x1 of 1 High Hang Squat Snatch + 1 Overhead Squat (on a 60s clock)
Advanced: 7x1 of 1 High Hang Squat Snatch + 1 Overhead Squat (on a 60s clock)
Workout Name:
None
Description:
2 rounds for time of:
100 double unders
50 push press (M 95/F 65)
25 toes to bar
100 double unders
50 push press (M 95/F 65)
25 toes to bar
Performed by 6 athletes
Podium
Male RX:
17:01
Female RX:
22:46
Male Scaled:
14:50
Female Scaled:
19:48
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Saturday, February 23, 2013
Class:
All
Workout Name:
None
Description:
For total time:
1 mile run
rest 2 minutes
30 Clean and Jerk (155/105#)
rest 2 minutes
1 mile run
1 mile run
rest 2 minutes
30 Clean and Jerk (155/105#)
rest 2 minutes
1 mile run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Endurance
Workout Name:
Run 10k
Description:
Run 10k
Performed by 6 athletes
Podium
Male RX:
49:57
Female RX:
60:59
Male Scaled:
Female Scaled:
46:42
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Friday, February 22, 2013
Class:
All
Workout Name:
Barbara
Description:
Five rounds for total time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Performed by 6 athletes
Podium
Male RX:
30:40
Female RX:
39:13
Male Scaled:
Female Scaled:
46:22
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Thursday, February 21, 2013
Class:
All
Warmup:
5 sets of: Squat Clean + Squat Clean + Push Jerk
2-3 warmup sets, 3 heavy sets
Skill: Kipping pullups
2-3 warmup sets, 3 heavy sets
Skill: Kipping pullups
Workout Name:
CrossFit Games Open 11.1
Description:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg
Performed by 3 athletes
Podium
Male RX:
5+31reps
Female RX:
3+36reps
Male Scaled:
Female Scaled:
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Wednesday, February 20, 2013
Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5-5-5
Class:
All
Workout Name:
None
Description:
12 minute AMRAP
21 wall balls (20/14)
12 toes to bar
3 wall climbs
21 wall balls (20/14)
12 toes to bar
3 wall climbs
Cooldown:
Skill: Rope Climbs
Performed by 5 athletes
Podium
Male RX:
04+31reps
Female RX:
4+14reps
Male Scaled:
4+1reps
Female Scaled:
3+31reps
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Tuesday, February 19, 2013
Class:
All
Warmup:
Kettlebell Clean and Jerks
Workout Name:
None
Description:
3 rounds of:
60 ft burpee broad jump
20 KB Swings (70/53)
15 Chest to bar pullups
10 Thrusters (135/95)
60 ft burpee broad jump
20 KB Swings (70/53)
15 Chest to bar pullups
10 Thrusters (135/95)
Performed by 3 athletes
Podium
Male RX:
21:06
Female RX:
28:41
Male Scaled:
18:11
Female Scaled:
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Monday, February 18, 2013
Class:
All
Warmup:
5 sets of: Push Jerk + Front Squat + Push Jerk (from rack)
2-3 warmup sets, 3 heavy sets
2-3 warmup sets, 3 heavy sets
Workout Name:
None
Description:
For time:
30 handstand pushups
40 pullups
50 KB Swing (53/36)
60 situps
70 burpees
30 handstand pushups
40 pullups
50 KB Swing (53/36)
60 situps
70 burpees
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
21:09
Female Scaled:
24:48
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Saturday, February 16, 2013
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
Performed by 1 athlete
Podium
Male RX:
Female RX:
12:20
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Eva
Description:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 15, 2013
Class:
All
Workout Name:
None
Description:
Split Jerk 2-2-2-2-2-2-2 (alternating legs)
Class:
All
Workout Name:
None
Description:
3 rounds of:
10 squat clean (M 135/F 95)
20 box jumps (M 24"/F 20")
10 squat clean (M 135/F 95)
20 box jumps (M 24"/F 20")
Cooldown:
Handstand pushup practice
Advanced: 30 HSPU for time
Advanced: 30 HSPU for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 13, 2013
Class:
All
Workout Name:
None
Description:
Split Jerk 1-1-1-1-1 (90% of max for advanced)
Split stance push press 8-8-8
Split stance push press 8-8-8
Class:
All
Workout Name:
Jackie
Description:
For time:
1000 meter row
45/35 pound Thruster, 50 reps
30 pull-ups
1000 meter row
45/35 pound Thruster, 50 reps
30 pull-ups
Performed by 2 athletes
Podium
Male RX:
Female RX:
2-way Tie
9:52
Male Scaled:
010:15
Female Scaled:
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Tuesday, February 12, 2013
Class:
All
Warmup:
10 minutes to practice form on power clean and squat clean
then 8x1 @ 70% of 1RM clean on a 30s clock, alternating between power clean and squat clean
0:00 - Power Clean - 0:30 - Squat Clean - 1:00 - Power Clean - 1:30- Squat Clean - 2:00 - Power Clean - 2:30 - Squat Clean - 3:00 - Power Clean - 3:30 Squat Clean
then 8x1 @ 70% of 1RM clean on a 30s clock, alternating between power clean and squat clean
0:00 - Power Clean - 0:30 - Squat Clean - 1:00 - Power Clean - 1:30- Squat Clean - 2:00 - Power Clean - 2:30 - Squat Clean - 3:00 - Power Clean - 3:30 Squat Clean
Workout Name:
None
Description:
4 rounds of:
30 lateral jumps over obstacle (24/20")
20 Deadlifts (M 185/F 105)
10 Handstand Pushups
30 lateral jumps over obstacle (24/20")
20 Deadlifts (M 185/F 105)
10 Handstand Pushups
Performed by 2 athletes
Podium
Male RX:
12:27
Female RX:
Male Scaled:
Female Scaled:
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Monday, February 11, 2013
Class:
All
Workout Name:
None
Description:
Back Squat 8-8-8
Shoulder Press 8-8-8
Shoulder Press 8-8-8
Comments:
Lifts performed on a 90s clock
Class:
All
Workout Name:
None
Description:
For time:
400m run
35 kettlebell swings (M 53/F 36)
35 ring pushups
400m run
20 kettlebell swings
20 ring pushups
400m run
5 kettlebell swings
5 ring pushups
400m run
35 kettlebell swings (M 53/F 36)
35 ring pushups
400m run
20 kettlebell swings
20 ring pushups
400m run
5 kettlebell swings
5 ring pushups
Performed by 5 athletes
Podium
Male RX:
11:46
Female RX:
15:53
Male Scaled:
14:25
Female Scaled:
14:36
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Saturday, February 09, 2013
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 12 minutes of:
5 power cleans (M 165/F 110)
10 toes to bar
15 wall balls
5 power cleans (M 165/F 110)
10 toes to bar
15 wall balls
Performed by 1 athlete
Podium
Male RX:
6+22reps
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
5 rounds for time of:
Row/Airdyne 10 calories
8 strict pullups
8 front squats (M 155/F 105)
40m bear crawl
Row/Airdyne 10 calories
8 strict pullups
8 front squats (M 155/F 105)
40m bear crawl
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 08, 2013
Class:
All
Workout Name:
Strength WOD
Description:
5 sets of:
Hang Squat Clean + 2 Front Squats + Push Jerk
Post weights used
Hang Squat Clean + 2 Front Squats + Push Jerk
Post weights used
Class:
All
Workout Name:
None
Description:
50-, 35-, and 20-reps of:
Wall Balls (M 20/F 14)
Pullups
Double Unders
Wall Balls (M 20/F 14)
Pullups
Double Unders
Performed by 1 athlete
Podium
Male RX:
12:52
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 07, 2013
Class:
All
Workout Name:
Strength WOD
Description:
3 sets of Deadlift + Deadlift + Power Clean - 80% of Power Clean 1RM
3 sets of Deadlift + Deadlift + Hang Power Clean - 80% of Hang Power Clean 1RM
3 sets of Deadlift + Deadlift + Hang Power Clean - 80% of Hang Power Clean 1RM
Class:
All
Workout Name:
None
Description:
2 minute max Kettlebell swings (24/16kg)
no rest
8 minute AMRAP
8 lateral over the box jumps (20/16) - open hips not required
16 steps overhead walking lunge (45/25 plate)
24 hand release pushups
no rest
2 minute max kettlebell swings (24/16kg)
Record AMRAP rounds and post KB swing reps to comments
no rest
8 minute AMRAP
8 lateral over the box jumps (20/16) - open hips not required
16 steps overhead walking lunge (45/25 plate)
24 hand release pushups
no rest
2 minute max kettlebell swings (24/16kg)
Record AMRAP rounds and post KB swing reps to comments
Performed by 1 athlete
Podium
Male RX:
Female RX:
3+0reps
Male Scaled:
Female Scaled:
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Wednesday, February 06, 2013
Class:
All
Workout Name:
Push Jerk 5RM
Description:
Push Jerk 5-5-5-5-5
Class:
All
Workout Name:
2010 Northwest Regional Event 1
Description:
Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders
135/95 pound Overhead squat, 10 reps
50 Double-unders
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
6:10
Female Scaled:
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Tuesday, February 05, 2013
Class:
All
Workout Name:
Back Squat 10RM
Description:
Back Squat 10-10-10
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
15 chest to bar pullups
20 burpees
15 sumo deadlift high pulls (M 95/F 65)
15 chest to bar pullups
20 burpees
15 sumo deadlift high pulls (M 95/F 65)
Performed by 3 athletes
Podium
Male RX:
9:32
Female RX:
15:01
Male Scaled:
Female Scaled:
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Monday, February 04, 2013
Class:
All
Workout Name:
Strength WOD
Description:
5 sets of:
Hang Power Clean + Hang Squat Clean + Front Squat
Post weights used
Hang Power Clean + Hang Squat Clean + Front Squat
Post weights used
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 12 minute of:
15 deadlifts (M 155/F 105)
15 deficit pushups, hands on 25#/15# plates
15 box jumps (24"/20")
15 deadlifts (M 155/F 105)
15 deficit pushups, hands on 25#/15# plates
15 box jumps (24"/20")
Performed by 8 athletes
Podium
Male RX:
5+23reps
Female RX:
4+21reps
Male Scaled:
3+30reps
Female Scaled:
4+3reps
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Saturday, February 02, 2013
Class:
Open Gym WOD
Workout Name:
None
Description:
For time:
75 double unders
then
3 rounds of:
15 burpee pullups
15 thrusters (M 95/F 65)
then
75 double unders
75 double unders
then
3 rounds of:
15 burpee pullups
15 thrusters (M 95/F 65)
then
75 double unders
Performed by 5 athletes
Podium
Male RX:
10:57
Female RX:
30:19
Male Scaled:
16:05
Female Scaled:
28:19
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