Friday, February 27, 2015
Class:
All
Workout Name:
CrossFit Open 15.1
Description:
Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Performed by 22 athletes
Podium
Male RX:
6+14reps
Female RX:
4+17reps
Male Scaled:
6+6reps
Female Scaled:
6+0reps
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Enter Your Results
Class:
All
Workout Name:
CrossFit Open 15.1A
Description:
1-rep-max clean and jerk
6-minute time cap
6-minute time cap
Thursday, February 26, 2015
Class:
All
Workout Name:
None
Description:
10 rounds for time of (beginners 7 RFT)
10 Shoulder to overhead 115/75
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
10 Shoulder to overhead 115/75
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
Cooldown:
1 minute double unders
1 minute situps (adv toes to bar)
1 minute double unders
1 minute situps (adv toes to bar)
1 minute double unders
Performed by 7 athletes
Podium
Male RX:
13:15
Female RX:
Male Scaled:
Female Scaled:
13:50
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Wednesday, February 25, 2015
Class:
All
Workout Name:
None
Description:
Squat Clean Thruster 1-1-1-1-1-1-1-1-1-1
Class:
All
Workout Name:
None
Description:
EMOM as long as possible
7 thrusters 75/55
7 pullups
7 burpees
(beginner: 5 reps, intermediate: 6 reps)
7 thrusters 75/55
7 pullups
7 burpees
(beginner: 5 reps, intermediate: 6 reps)
Comments:
Compare to 1/8/2014
Performed by 8 athletes
Podium
Male RX:
7+16reps
Female RX:
Male Scaled:
9+3reps
Female Scaled:
3+14reps
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Tuesday, February 24, 2015
Class:
All
Workout Name:
None
Description:
5x10 alternating step back lunges
Comments:
Compare to 10/21/2014
Class:
All
Workout Name:
None
Description:
Run 400m
21 Hang power clean and jerks 95/65
Run 400m
21 Hang power clean and jerks 95/65
Run 400m
21 Hang power clean and jerks 95/65
Run 400m
21 Hang power clean and jerks 95/65
Run 400m
Performed by 15 athletes
Podium
Male RX:
7:45
Female RX:
10:19
Male Scaled:
10:17
Female Scaled:
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Monday, February 23, 2015
Class:
All
Workout Name:
None
Description:
Snatch 1RM
Class:
All
Workout Name:
None
Description:
50 Squats
40 Pushups
30 Box Jumps 24"/20"
20 burpees to 6" target
40 Pushups
30 Box Jumps 24"/20"
20 burpees to 6" target
Performed by 19 athletes
Podium
Male RX:
3:33
Female RX:
5:54
Male Scaled:
Female Scaled:
8:01
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Saturday, February 21, 2015
Class:
Open Gym
Workout Name:
None
Description:
With a partner, complete
100 pullups
200 calorie row
300 shoulder to overhead, 45/35
Partition the reps any way
100 pullups
200 calorie row
300 shoulder to overhead, 45/35
Partition the reps any way
Performed by 1 athlete
Podium
Male RX:
18:29
Female RX:
Male Scaled:
Female Scaled:
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Class:
Endurance
Workout Name:
None
Description:
Row 2k for time
at 1 min do 1 burpee
at 2 min do 2 burpees
at 3 min do 3 burpees
Repeat until 2000m is reached or burpees cannot be completed in the minute
at 1 min do 1 burpee
at 2 min do 2 burpees
at 3 min do 3 burpees
Repeat until 2000m is reached or burpees cannot be completed in the minute
Performed by 2 athletes
Podium
Male RX:
14:00
Female RX:
Male Scaled:
15:00
Female Scaled:
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Friday, February 20, 2015
Class:
All
Workout Name:
None
Description:
AMRAP 10
2 Deadlifts 275/185
10 Double Unders
4 Deadlifts 275/185
20 Double Unders
6 Deadlifts 275/185
30 Double Unders
8 Deadlifts 275/185
40 Double Unders
10 Deadlifts 275/185
50 Double Unders
etc continue in this pattern until 10 minutes
2 Deadlifts 275/185
10 Double Unders
4 Deadlifts 275/185
20 Double Unders
6 Deadlifts 275/185
30 Double Unders
8 Deadlifts 275/185
40 Double Unders
10 Deadlifts 275/185
50 Double Unders
etc continue in this pattern until 10 minutes
Cooldown:
5x5 strict ring dips (weighted if possible)
then
practice headstands/handstands/handstand walking
then
practice headstands/handstands/handstand walking
Performed by 10 athletes
Podium
Male RX:
7+16reps
Female RX:
Male Scaled:
6+18reps
Female Scaled:
5+6reps
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Thursday, February 19, 2015
Class:
All
Workout Name:
None
Description:
EMOM 6
3 Power Snatch (drop or touch and go) 50-70% 1RM Power Snatch
1 min rest and time to switch weights
EMOM 6
3 Squat Snatch (drop or touch and go) 50-70% 1RM Squat Snatch
3 Power Snatch (drop or touch and go) 50-70% 1RM Power Snatch
1 min rest and time to switch weights
EMOM 6
3 Squat Snatch (drop or touch and go) 50-70% 1RM Squat Snatch
Class:
All
Workout Name:
None
Description:
15-12-9-6-3
Burpee Box Jumps 24"/20"
Squat Cleans 115/75
Burpee Box Jumps 24"/20"
Squat Cleans 115/75
Performed by 14 athletes
Podium
Male RX:
9:17
Female RX:
Male Scaled:
13:44
Female Scaled:
12:22
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Wednesday, February 18, 2015
Class:
All
Warmup:
Skill Work:
Handstand Pushups and Muscle Ups
Handstand Pushups and Muscle Ups
Workout Name:
Nate
Description:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Cooldown:
Advanced cash out:
3x10 pistols (weighted if extra advanced)
3x10 pistols (weighted if extra advanced)
Performed by 8 athletes
Podium
Male RX:
16+6reps
Female RX:
Male Scaled:
11+4reps
Female Scaled:
11+4reps
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Tuesday, February 17, 2015
Class:
All
Workout Name:
CrossFit Open 11.5ish
Description:
AMRAP 15
5 Power Cleans 155/105
10 Toes to bar
15 Wall Balls
5 Power Cleans 155/105
10 Toes to bar
15 Wall Balls
Cooldown:
With a partner
Row/Airdyne 200 (M) / 160 (F) Calories for time
Switch every 25 (M) / 20 (F) calories
Row/Airdyne 200 (M) / 160 (F) Calories for time
Switch every 25 (M) / 20 (F) calories
Performed by 14 athletes
Podium
Male RX:
2-way Tie
8+15reps
Female RX:
Male Scaled:
6+3reps
Female Scaled:
4+13reps
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Monday, February 16, 2015
Class:
All
Workout Name:
None
Description:
3 sets of 3 reps of:
Snatch pulls with
Pause at 2"
Pause at the knee
Pause at the hip (power position)
Then a power shrug
Perform at 20-40%
5 sets of 2 reps power snatch with pause at the knee at 50-80% of 1RM Power Snatch
Snatch pulls with
Pause at 2"
Pause at the knee
Pause at the hip (power position)
Then a power shrug
Perform at 20-40%
5 sets of 2 reps power snatch with pause at the knee at 50-80% of 1RM Power Snatch
Class:
All
Workout Name:
None
Description:
30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups
10m Shuttle Runs
Plate Pushups
Performed by 13 athletes
Podium
Male RX:
7:16
Female RX:
Male Scaled:
Female Scaled:
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Saturday, February 14, 2015
Class:
All
Warmup:
Gymnastics Skill Work
10 minutes to practice toes to bar
Advanced: 40 toes to bar for time. Start with and every minute perform 5 burpees.
Then practice pullovers
10 minutes to practice toes to bar
Advanced: 40 toes to bar for time. Start with and every minute perform 5 burpees.
Then practice pullovers
Workout Name:
Partner Karen
Description:
With a partner,
150 Wall Balls (20 to 10'/14 to 9')
One partner runs 200m while other partner works
150 Wall Balls (20 to 10'/14 to 9')
One partner runs 200m while other partner works
Performed by 1 athlete
Podium
Male RX:
7:22
Female RX:
Male Scaled:
Female Scaled:
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Class:
Endurance
Workout Name:
Shawn
Description:
For time:
Run 5 miles
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
Run 5 miles
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
Performed by 4 athletes
Podium
Male RX:
1:16:30
Female RX:
Male Scaled:
60:00
Female Scaled:
1:02:30
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Friday, February 13, 2015
Class:
All
Workout Name:
None
Description:
Low Hang Power Snatch 7x1, build up to 80% 1RM Power Snatch
Low Hang Squat Snatch 7x1, build up to 80% 1RM Squat Snatch
Low Hang Squat Snatch 7x1, build up to 80% 1RM Squat Snatch
Class:
All
Workout Name:
None
Description:
3 RFT
Row 500m
21 Slam Balls 50/30
12 C2B Pullups
Row 500m
21 Slam Balls 50/30
12 C2B Pullups
Performed by 8 athletes
Podium
Male RX:
10:46
Female RX:
Male Scaled:
Female Scaled:
15:15
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Thursday, February 12, 2015
Class:
All
Workout Name:
None
Description:
Front Squat 5-5 (60-75%)
Front Squat 2-2-2-2-2 (80%+)
Front Squat 2-2-2-2-2 (80%+)
Class:
All
Workout Name:
None
Description:
AMRAP 3 x 3
21 Thrusters 105/70
Max Reps Bar Facing Burpees
Rest 1 minute
Suggested scaling: beginners: 65/45, intermediate: 85/55
21 Thrusters 105/70
Max Reps Bar Facing Burpees
Rest 1 minute
Suggested scaling: beginners: 65/45, intermediate: 85/55
Performed by 12 athletes
Podium
Male RX:
67 reps
Female RX:
49 reps
Male Scaled:
62 reps
Female Scaled:
64 reps
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Wednesday, February 11, 2015
Class:
All
Workout Name:
Shoulder Press 1RM
Description:
Shoulder Press 1-1-1-1-1
Class:
All
Workout Name:
None
Description:
15 Shoulder to Overhead, 135/95
50 Double Unders
12 Shoulder to Overhead, 135/95
40 Double Unders
9 Shoulder to Overhead, 135/95
30 Double Unders
6 Shoulder to Overhead, 135/95
20 Double Unders
3 Shoulder to Overhead, 135/95
10 Double Unders
50 Double Unders
12 Shoulder to Overhead, 135/95
40 Double Unders
9 Shoulder to Overhead, 135/95
30 Double Unders
6 Shoulder to Overhead, 135/95
20 Double Unders
3 Shoulder to Overhead, 135/95
10 Double Unders
Cooldown:
10 PVC Shoot Through
50 Situps
10 PVC Shoot Through
50 Situps
10 PVC Shoot Through
Performed by 18 athletes
Podium
Male RX:
4:23
Female RX:
Male Scaled:
6:28
Female Scaled:
6:04
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Tuesday, February 10, 2015
Class:
All
Warmup:
3x15 sec OHS hold 65/45 (a little heavier than last week)
Workout Name:
None
Description:
Hip squat snatch 1-1-1-1-1
High hang squat snatch 1-1-1-1-1
Low hang squat snatch 1-1-1-1-1
High hang squat snatch 1-1-1-1-1
Low hang squat snatch 1-1-1-1-1
Comments:
Climbing across 15 reps
Class:
All
Workout Name:
None
Description:
Run 800m
then
3 rounds
20 KB Swings, 53/35
10 Burpee Box Jumps 24/20
then
3 rounds
20 KB Swings, 53/35
10 Burpee Box Jumps 24/20
Performed by 14 athletes
Podium
Male RX:
8:45
Female RX:
9:18
Male Scaled:
Female Scaled:
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Monday, February 09, 2015
Class:
All
Warmup:
Pullup/Muscle Up progressions and practice
Workout Name:
None
Description:
3 RFT
30 Cal Row
15 Deadlifts, 225/155
30 Wall Balls
30 Cal Row
15 Deadlifts, 225/155
30 Wall Balls
Performed by 15 athletes
Podium
Male RX:
10:53
Female RX:
18:15
Male Scaled:
14:39
Female Scaled:
17:49
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Sunday, February 08, 2015
Class:
Barbell Club
Workout Name:
None
Description:
EMOM 10
1 Squat Clean
1 Front Squat with 5-sec pause
5 med ball throws
1 Squat Clean
1 Front Squat with 5-sec pause
5 med ball throws
Performed by 2 athletes
Podium
Male:
2-way Tie
205 lbs
Female:
Show All Results
Saturday, February 07, 2015
Class:
Endurance
Workout Name:
Loredo
Description:
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Performed by 4 athletes
Podium
Male RX:
29:13
Female RX:
29:34
Male Scaled:
Female Scaled:
44:08
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Friday, February 06, 2015
Class:
All
Warmup:
6x10 sec OHS hold
Workout Name:
None
Description:
15 sets of 1 hip squat snatch (40-60% 1RM)
Class:
All
Workout Name:
None
Description:
AMRAP 9
10 OHS 95/65
30 Double Unders
10 OHS 95/65
30 Double Unders
Performed by 7 athletes
Podium
Male RX:
9+15reps
Female RX:
Male Scaled:
4+11reps
Female Scaled:
Show All Results
Thursday, February 05, 2015
Class:
All
Warmup:
3 sets of:
[1 Push Jerk + 1 Split Jerk] x 3 with empty bar
[1 Push Jerk + 1 Split Jerk] x 3 with empty bar
Workout Name:
None
Description:
5 sets of:
Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk
Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk
Class:
All
Workout Name:
None
Description:
AMRAP 15
1 Clean and Jerk, 155/105
1 Round of Cindy
2 Clean and Jerk, 155/105
1 Round of Cindy
3 Clean and Jerk, 155/105
1 Round of Cindy
etc
1 Clean and Jerk, 155/105
1 Round of Cindy
2 Clean and Jerk, 155/105
1 Round of Cindy
3 Clean and Jerk, 155/105
1 Round of Cindy
etc
Comments:
Cindy
5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Pushups
15 Squats
Performed by 9 athletes
Podium
Male RX:
8+28reps
Female RX:
7+1reps
Male Scaled:
7+0reps
Female Scaled:
6+7reps
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Wednesday, February 04, 2015
Class:
All
Workout Name:
None
Description:
12 minute AMRAP
15 deadlifts (155/105)
15 deficit pushups, hands on 25/15# plates, chest touches floor
15 box jumps (24/20)
15 deadlifts (155/105)
15 deficit pushups, hands on 25/15# plates, chest touches floor
15 box jumps (24/20)
Cooldown:
12m EMOM, alternating
6-10 candlestick rolls (advanced: to pistol)
15 sec hip flexor hold per leg
6-10 candlestick rolls (advanced: to pistol)
15 sec hip flexor hold per leg
Comments:
Happy Birthday to Vintage CrossFit!
Performed by 13 athletes
Podium
Male RX:
6+19reps
Female RX:
4+30reps
Male Scaled:
5+6reps
Female Scaled:
5+17reps
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Tuesday, February 03, 2015
Class:
All
Workout Name:
None
Description:
AMRAP 20
Row 100m/10 KB Swings 53/35/10 Burpees to 6" target
Row 200m/20 KB Swings/20 Burpees to 6" target
Row 300m/30 KB Swings/30 Burpees to 6" target
etc
Row 100m/10 KB Swings 53/35/10 Burpees to 6" target
Row 200m/20 KB Swings/20 Burpees to 6" target
Row 300m/30 KB Swings/30 Burpees to 6" target
etc
Cooldown:
400m sandbag walk 70/50#
Performed by 14 athletes
Podium
Male RX:
4+541reps
Female RX:
4+301reps
Male Scaled:
3+424reps
Female Scaled:
3+437reps
Show All Results
Monday, February 02, 2015
Class:
All
Workout Name:
None
Description:
4x15 sec OHS hold
3x5 Drop Snatch, empty bar
3x3 Snatch Balance (under 60% 1RM)
3x5 Drop Snatch, empty bar
3x3 Snatch Balance (under 60% 1RM)
Class:
All
Workout Name:
None
Description:
5 RFT
12 Thrusters 115/75
12 Toes to bar
12 Thrusters 115/75
12 Toes to bar
Performed by 11 athletes
Podium
Male RX:
8:33
Female RX:
Male Scaled:
11:58
Female Scaled:
12:20
Show All Results
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