Vintage CrossFit on TrackMyPR

12:08

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Sunday, February 28, 2016

Class:

Endurance

Warmup:

Run 1 loop
Running drills

Workout Name:

The Teddy

Description:

30 min AMRAP
Run 1 loop (.75 mile)
20 KB swings (53/35)
5 hills
5 inverted hills (walk/run backwards up the hill)

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Saturday, February 27, 2016

Class:

All

Workout Name:

None

Description:

Teams of 2
For time
Double Randy
150 Power Snatch, 75/55
Immediately followed by
1 Mile Run

Performed by 2 athletes

Podium

Male RX:

17:16

Female RX:

Male Scaled:

Female Scaled:

24:21

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Friday, February 26, 2016

Class:

All

Workout Name:

CrossFit Open 16.1

Description:

20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb. W 65 lb.

Performed by 13 athletes

Podium

Male RX:

Dennis S

236 reps

Female RX:

148 reps

Male Scaled:

84 reps

Female Scaled:

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Thursday, February 25, 2016

Class:

All

Workout Name:

None

Description:

EMOM 10
Evens: 20 DU and then max unbroken chest to bar pullups
Odds: 20 DU and then max pushups

Comments:

Scale to 30 singles. Score is total pullups + pushups

Performed by 6 athletes

Podium

Male RX:

117 reps

Female RX:

Male Scaled:

66 reps

Female Scaled:

60 reps

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Class:

All

Workout Name:

None

Description:

4 Rounds
In 90 sec
Run 200m
AMRAP Overhead Squats (95/65)
- 30 sec rest -

Performed by 5 athletes

Podium

Male RX:

63 reps

Female RX:

Male Scaled:

9 reps

Female Scaled:

36 reps

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Wednesday, February 24, 2016

Class:

All

Workout Name:

None

Description:

EMOM 12
Evens: 12 Burpees
Odds: 40 second front rack hold 135/95

Performed by 5 athletes

Podium

Male:

147 lbs

Female:

95 lbs

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Class:

All

Workout Name:

None

Description:

8 Rounds
16 Russian KB Swings 70/53
8 Unbroken Toes to Bar (200m run if broken)

Comments:

Scale the toes to bar to a number that can be completed for unbroken sets. The goal is to have no runs.

Performed by 5 athletes

Podium

Male RX:

Trevor G

11:15

Female RX:

Male Scaled:

Matthew T

11:48

Female Scaled:

13:27

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Class:

Endurance

Warmup:

jog 2 laps
running drills

Workout Name:

20 min AMBAP + 400 m laps

Description:

In 20 min:
Run 1 lap (400m)
2 burpees
Run 1 lap
4 burpees
Run 1 lap
6 burpees
...

Score is total burpees

Cooldown:

Tabata core:
- hollow rocks
- planks

Performed by 2 athletes

Podium

Male RX:

75 reps

Female RX:

Male Scaled:

Female Scaled:

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Tuesday, February 23, 2016

Class:

All

Workout Name:

None

Description:

AMRAP 15
Row 200m
5 Squat Cleans 115/75
7 Burpee Box Jumps 24/20

Cooldown:

Run 800m not for time

Performed by 14 athletes

Podium

Male RX:

7+5reps

Female RX:

Brittany E

6+0reps

Male Scaled:

Female Scaled:

4+200reps

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Monday, February 22, 2016

Class:

CrossFit

Workout Name:

None

Description:

EMOM 8
Evens: Row 250/200m
Odds: 15 Shoulder to Overhead (50-60% 1RM)

Performed by 15 athletes

Podium

Male:

2-way Tie

135 lbs

Female:

2-way Tie

65 lbs

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Class:

All

Workout Name:

CrossFit.com 160125

Description:

21-15-9 reps for time of:
Deadlift 275/175
Strict Ring Dips

Performed by 16 athletes

Podium

Male RX:

Brett W

4:30

Female RX:

Male Scaled:

Danny J

6:52

Female Scaled:

5:57

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Sunday, February 21, 2016

Class:

Endurance

Warmup:

Run the 0.75 loop around Spotts
Running drills

Workout Name:

None

Description:

3 RFT
Run the 0.75 mile loop
20 walking lunges (alternating legs)
15 sit-ups
10 push-ups
5 hills
Advanced: 4RFT

Performed by 4 athletes

Podium

Male RX:

25:55

Female RX:

32:10

Male Scaled:

Female Scaled:

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Saturday, February 20, 2016

Class:

Saturday Morning CrossFit

Workout Name:

None

Description:

100 Air Squats
100 Hang Power Clean (75/55)
100 Air Squats

Cooldown:

If time remains at the end of class
3 Sets
Max Unbroken Bench Press (95/65)

Comments:

For beginners, scale reps back to 75, 60, 50 as appropriate. Aim for as few sets as possible

Performed by 1 athlete

Podium

Male RX:

Female RX:

13:38

Male Scaled:

Female Scaled:

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Friday, February 19, 2016

Class:

All

Workout Name:

CrossFit Open 14.5

Description:

21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

Cooldown:

5 Untimed Sets
20 Hip Extensions
Scale as appropriate

Performed by 8 athletes

Podium

Male RX:

Mathew K

15:36

Female RX:

18:22

Male Scaled:

Female Scaled:

12:09

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Thursday, February 18, 2016

Class:

All

Workout Name:

None

Description:

8 min EMOM
Evens: Run 200m
Odds: 20 Deadlift (~50%)

Comments:

Weights should be manageable across all sets; ideally unbroken

Performed by 9 athletes

Podium

Male:

Mikey B

185 lbs

Female:

85 lbs

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Class:

All

Workout Name:

None

Description:

9-7-5-7-9
Overhead Squat (135/95)
Handstand Push Up

Performed by 11 athletes

Podium

Male RX:

4:38

Female RX:

Male Scaled:

7:39

Female Scaled:

6:47

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Wednesday, February 17, 2016

Class:

All

Workout Name:

The Chief

Description:

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Record the total number of reps complete across all 5 intervals

Cooldown:

1 Mile Run
Not for time

Comments:

One round = 18 reps

Compare to 4/15/2015

Performed by 14 athletes

Podium

Male RX:

544 reps

Female RX:

398 reps

Male Scaled:

Female Scaled:

335 reps

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Class:

Endurance

Warmup:

Run 2 laps
Running drills

Workout Name:

20 min 100m EMOM

Description:

For 20 min, every minute on the minute, run 100m

Comments:

For advanced, 25 min EMOM

Performed by 1 athlete

Podium

Male RX:

chris g

20+0reps

Female RX:

Male Scaled:

Female Scaled:

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Tuesday, February 16, 2016

Class:

All

Workout Name:

Gymnastics Goat Day

Description:

Gymnastics Goat Day
12 min EMOM
Minute 1: Row 250/200m
Minute 2: Choose your own adventure A
Minute 3: Choose your own adventure B

Options:
18 GHD Sit-ups
14 Pistols
12 Ring Dips
10 HSPU

Performed by 5 athletes

Podium

Male RX:

2088 reps

Female RX:

Male Scaled:

64 reps

Female Scaled:

1 reps

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Class:

All

Workout Name:

None

Description:

8 min AMRAP
200m Row
10 Burpees to a 6" Target
10 Toes to Bar

Performed by 15 athletes

Podium

Male RX:

3+216reps

Female RX:

Care B

4+0reps

Male Scaled:

3+0reps

Female Scaled:

2+208reps

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Monday, February 15, 2016

Class:

All

Workout Name:

CrossFit Games Open 13.3

Description:

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Performed by 16 athletes

Podium

Male RX:

2-way Tie

251 reps

Female RX:

138 reps

Male Scaled:

Female Scaled:

330 reps

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Class:

All

Workout Name:

None

Description:

Immediately after 13.3
In 8 minutes find max load on the complex:
3 Snatch Grip Deadlift
2 Hang Power Snatch
1 Overhead Squat

Comments:

Beginners scale 3RM Hang Power Snatch

Performed by 14 athletes

Podium

Male:

180 lbs

Female:

80 lbs

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Sunday, February 14, 2016

Class:

Endurance

Warmup:

run a lap around Spott's Park
running drills

Workout Name:

20 min AMHAP

Description:

sprint up the hill for as many hills as possible for 20 minutes

Cooldown:

calf stretches

Performed by 2 athletes

Podium

Male RX:

Sam D

40 reps

Female RX:

27 reps

Male Scaled:

Female Scaled:

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Class:

Endurance

Warmup:

run a lap around Spott's park
running drills

Workout Name:

40 min partner AMHAP

Description:

2-partner WOD
run as many hills as possible in 40 minutes
one person runs at a time

Cooldown:

calf stretches

Comments:

partners can alternate running the hills, or run as many as they want before tagging off
the second alternative is best for partners with differing endurance levels

Performed by 1 athlete

Podium

Male RX:

55 reps

Female RX:

Male Scaled:

Female Scaled:

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Saturday, February 13, 2016

Class:

All

Workout Name:

Tabata This

Description:

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Performed by 1 athlete

Podium

Male RX:

45 reps

Female RX:

Male Scaled:

Female Scaled:

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Friday, February 12, 2016

Class:

All

Workout Name:

None

Description:

400m Run
- 1 min rest -
800m Run
- 1 min rest -
400m Run

Comments:

Try and negative split the 400s; dont sandbag

Performed by 11 athletes

Podium

Male RX:

Matt L

7:50

Female RX:

7:38

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

CrossFit Games Open 13.2

Description:

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Performed by 9 athletes

Podium

Male RX:

6+7reps

Female RX:

6+15reps

Male Scaled:

3+15reps

Female Scaled:

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Thursday, February 11, 2016

Class:

All

Workout Name:

None

Description:

6 Sets each for Meters
2 min max effort Row
3 min Rest

Performed by 15 athletes

Podium

Male RX:

Sam D

3,424 m

Female RX:

2,904 m

Male Scaled:

Female Scaled:

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Wednesday, February 10, 2016

Class:

All

Workout Name:

None

Description:

Shoulder to Overhead 20-20-20-20 (Unbroken Sets)

Comments:

~50-60%; Keep weight the same; Record slowest time; work on speed under load; 2 min rest

Performed by 10 athletes

Podium

Male RX:

0:23

Female RX:

0:38

Male Scaled:

Female Scaled:

1:59

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Class:

All

Workout Name:

None

Description:

10 min AMRAP
150 Double Under Buy-in
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95)

Performed by 13 athletes

Podium

Male RX:

Lamb M

4+5reps

Female RX:

Male Scaled:

Matthew T

2+3reps

Female Scaled:

2+23reps

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Class:

Endurance

Warmup:

Run 2 laps
Running drills

Workout Name:

Mile Time Trial

Description:

1 Mile Trial (1600m or 4 laps on the track)

Comments:

This mile time is included in the next portion of the Endurance WOD

Performed by 4 athletes

Podium

Male RX:

6:01

Female RX:

6:29

Male Scaled:

Female Scaled:

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Class:

Endurance

Workout Name:

Mile TT plus paced laps

Description:

For time
Run mile at race pace
Rest 3 min
Run 2x800m at mile pace
Rest 1:30 in between
Run 4x400m at mile pace
Rest 1 min in between

Record total time

Cooldown:

1 lap cool down
Core tabata
- Hollow rocks
- planks

Comments:

If you ran 6 min mile, your 800m times should be 3 min, and your 400m times should be 1:30.
It's easier to keep time on your own and bring a watch.

Performed by 3 athletes

Podium

Male RX:

chris g

35:37

Female RX:

28:00

Male Scaled:

Female Scaled:

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Tuesday, February 09, 2016

Class:

All

Workout Name:

Partner "Kalsu"

Description:

For Time
100 Thrusters (135/95)
*At the start of each min each partner performs 5 burpees

Cooldown:

30 cal Air Bike not for time
or substitute 3 minutes of running / rowing to loosen the legs up, if no air bikes are available.

Performed by 8 athletes

Podium

Male RX:

Trevor G

11:55

Female RX:

Male Scaled:

2-way Tie

14:56

Female Scaled:

11:35

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Monday, February 08, 2016

Class:

All

Workout Name:

Strength

Description:

With a Partner
10 min AMRAP
30 Front Squat (95/65)
30 Front Squat (135/95)
30 Front Squat (165/115)
30 Front Squat (185/125)
30 Front Squat (205/135)
30 Front Squat (225/145)

Comments:

One partner works at a time; Bars taken from the rack;

Performed by 10 athletes

Podium

Male RX:

150 reps

Female RX:

Male Scaled:

Female Scaled:

133 reps

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Class:

All

Workout Name:

None

Description:

5 Rounds for Time
20 Deadlifts (135/95)
5 Overhead Squats (135/95)

Comments:

Only one bar should be used; the OHS should be around 50-60% of 1RM; Aim for sub 6 min, scale accordingly

Performed by 13 athletes

Podium

Male RX:

7:23

Female RX:

Male Scaled:

Matthew T

7:04

Female Scaled:

Brittany E

6:11

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Sunday, February 07, 2016

Class:

Endurance

Warmup:

Two Rounds:
200m run
10 mountain climbers
20 air squats
10 pushups
20 DU's

Workout Name:

None

Description:

For time:
Row 250m
25 air squats
Run 200m
Row 500m
50 air squats
Run 400m
Row 1000m
100 air squats
Run 800m
Row 500m
50 air squats
Run 400m
Row 250m
25 air squats
Run 200m

Cooldown:

Core:
2 Tabatas
- hollow rocks
- planks (can alternate between normal, and sides)

Performed by 6 athletes

Podium

Male RX:

26:33

Female RX:

30:35

Male Scaled:

Female Scaled:

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Saturday, February 06, 2016

Class:

All

Workout Name:

None

Description:

10 min AMRAP
Inverted Burpees
*At 3 min run 800m before continuing

Cooldown:

30 x 10m Walking Lunge

Performed by 3 athletes

Podium

Male RX:

58 reps

Female RX:

45 reps

Male Scaled:

Female Scaled:

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Friday, February 05, 2016

Class:

All

Workout Name:

None

Description:

Deadlift 20-20-20-20 (Unbroken Sets)

Comments:

~50-60%; Keep weight the same; Record slowest time; work on speed under load; 2 min rest

Performed by 7 athletes

Podium

Male RX:

Roderick G

0:30

Female RX:

0:46

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

None

Description:

5 Rounds
20 Double Unders
10 C2B Pull Ups

Performed by 8 athletes

Podium

Male RX:

Mathew K

4:31

Female RX:

7:36

Male Scaled:

Female Scaled:

8:13

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Thursday, February 04, 2016

Class:

All

Workout Name:

None

Description:

800m Run
Rest 1 minute
600m Run
Rest 30 Sec
400m Run"

Performed by 13 athletes

Podium

Male RX:

Trevor G

7:40

Female RX:

8:12

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

None

Description:

14 min AMRAP
8 HSPU
12 Thrusters (75/55)
250m Row

Comments:

Scale the number of HSPU if the first set can not be completed unbroken; scale to 15 sec HS Hold

Performed by 12 athletes

Podium

Male RX:

6+0reps

Female RX:

3+50reps

Male Scaled:

Jeff C

3+14reps

Female Scaled:

4+11reps

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Wednesday, February 03, 2016

Class:

All

Workout Name:

None

Description:

3 Rounds
15 sec Power Cleans
15 sec Rest
15 sec Shoulder to Overhead
15 sec Rest

Focus on cycle speed; Aim for 50% of CnJ; Reps should be clean / Touch and Go; Record total reps

Performed by 13 athletes

Podium

Male RX:

50 reps

Female RX:

47 reps

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

None

Description:

20 min partner AMRAP
Partners Alternate Rounds
30 Air Squats
1 (Legless) Rope Climb"

Scale Legless rope climbs to rope climbs; Rope Climbs to 5 rope assisted pull ups

Performed by 12 athletes

Podium

Male RX:

4-way Tie

22+30reps

Female RX:

Male Scaled:

22+5reps

Female Scaled: