Saturday, March 30, 2013
Class:
All
Workout Name:
None
Description:
For time:
15 Thrusters (135/95)
200m run
20 thrusters (95/65)
400m run
30 thrusters (65/45)
800m run
15 Thrusters (135/95)
200m run
20 thrusters (95/65)
400m run
30 thrusters (65/45)
800m run
Performed by 1 athlete
Podium
Male RX:
15:34
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
3 rounds for time of:
300m row
20 thrusters (75/45)
10 chest to bar pullups
300m row
20 thrusters (75/45)
10 chest to bar pullups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
21:38
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Friday, March 29, 2013
Class:
All
Workout Name:
CrossFit Games Open 13.4
Description:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Performed by 6 athletes
Podium
Male RX:
101 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, March 28, 2013
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.
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
15+16reps
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Wednesday, March 27, 2013
Class:
All
Workout Name:
None
Description:
12 minute AMRAP:
20 Box Jumps (M 24"/F 20")
15 Hand release pushups
2 rope climbs
20 Box Jumps (M 24"/F 20")
15 Hand release pushups
2 rope climbs
Performed by 6 athletes
Podium
Male RX:
6+20reps
Female RX:
Male Scaled:
3+36reps
Female Scaled:
3+15reps
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Class:
All
Workout Name:
None
Description:
12 minutes to establish 1RM Squat Clean Thruster
Cooldown:
Max Unbroken Thrusters at 95/65 lbs (or 50% of max if scaling down)
immediately into max unbroken strict pullups
immediately into max unbroken strict pullups
Tuesday, March 26, 2013
Class:
All
Workout Name:
Diane
Description:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
225 pound Deadlift
Handstand push-ups
Cooldown:
Max Double unders in 2 minutes
Performed by 8 athletes
Podium
Male RX:
6:35
Female RX:
Male Scaled:
8:31
Female Scaled:
6:53
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Class:
All
Workout Name:
None
Description:
Run 800m
Performed by 3 athletes
Podium
Male RX:
2:36
Female RX:
3:47
Male Scaled:
Female Scaled:
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Monday, March 25, 2013
Class:
All
Workout Name:
None
Description:
Back Squat 2-2-2-2-2-2-2
Performed on a 60s clock
Performed on a 60s clock
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
30 calorie on Rower or AirDyne
30 situps
30 Kettlebell swings (M 53/F 36)
30 calorie on Rower or AirDyne
30 situps
30 Kettlebell swings (M 53/F 36)
Performed by 7 athletes
Podium
Male RX:
10:48
Female RX:
12:47
Male Scaled:
15:32
Female Scaled:
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Saturday, March 23, 2013
Class:
All
Workout Name:
Open Gym WOD
Description:
3 rounds for time of:
400m run
12 Deadlifts (M 155/F 105)
9 Hang Power Cleans
6 Push Jerks
400m run
12 Deadlifts (M 155/F 105)
9 Hang Power Cleans
6 Push Jerks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, March 22, 2013
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
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Performed by 7 athletes
Podium
Male RX:
257 reps
Female RX:
162 reps
Male Scaled:
Female Scaled:
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Thursday, March 21, 2013
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
7 Front Squats (M 165/F 115)
12 Toes to Rings
30 Double Unders
7 Front Squats (M 165/F 115)
12 Toes to Rings
30 Double Unders
Performed by 5 athletes
Podium
Male RX:
11:45
Female RX:
Male Scaled:
20:51
Female Scaled:
17:34
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Wednesday, March 20, 2013
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
15 Hang Power Clean (M 135#/F 95#)
15 Burpees
15 Hang Power Clean (M 135#/F 95#)
15 Burpees
Cooldown:
10 rounds of:
30 seconds on, 30 seconds off on Rower for Distance, or AirDyne for Calories
30 seconds on, 30 seconds off on Rower for Distance, or AirDyne for Calories
Performed by 2 athletes
Podium
Male RX:
4:38
Female RX:
Male Scaled:
9:51
Female Scaled:
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Tuesday, March 19, 2013
Class:
All
Workout Name:
Shoulder Press 3RM
Description:
Shoulder Press 3-3-3-3-3
Class:
All
Workout Name:
Nasty Boys
Description:
3 rounds:
50 squats
7 Bar Muscle Ups
10 Hang Power Snatch (M 135/F 95)
50 squats
7 Bar Muscle Ups
10 Hang Power Snatch (M 135/F 95)
Performed by 5 athletes
Podium
Male RX:
11:50
Female RX:
Male Scaled:
Female Scaled:
13:38
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Monday, March 18, 2013
Class:
All
Warmup:
400m run
then 2 rounds of:
10 leg swings
10 wall balls
10 situps
5 inch worms
Then Strength:
Snatch Grip Deadlift 3-3-3-3-3 on a 60s clock
then 2 rounds of:
10 leg swings
10 wall balls
10 situps
5 inch worms
Then Strength:
Snatch Grip Deadlift 3-3-3-3-3 on a 60s clock
Workout Name:
None
Description:
As many rounds as possible in 20 minutes of:
400m run
8 chest to bar pullups
10 ring dips
12 sumo deadlift high pulls (95#/65#)
400m run
8 chest to bar pullups
10 ring dips
12 sumo deadlift high pulls (95#/65#)
Performed by 6 athletes
Podium
Male RX:
5+424reps
Female RX:
Male Scaled:
4+1reps
Female Scaled:
3+1reps
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Saturday, March 16, 2013
Class:
All
Workout Name:
None
Description:
50 kettlebell swings (53/36#)
then 3 rounds of:
15 hand release pushups
15 toes to bar
then
30 kettlebell swings (53/36#)
then 3 rounds of:
15 hand release pushups
15 toes to bar
then
30 kettlebell swings (53/36#)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
15:12
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Friday, March 15, 2013
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
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Performed by 9 athletes
Podium
Male RX:
10+10reps
Female RX:
7+6reps
Male Scaled:
Female Scaled:
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Thursday, March 14, 2013
Class:
All
Workout Name:
None
Description:
10 Minute AMRAP:
Ascending ladder (2 reps, 4 reps, 6, 8, etc)
Kettlebell swings (70/53)
Burpee box jump overs (24/20")
Ascending ladder (2 reps, 4 reps, 6, 8, etc)
Kettlebell swings (70/53)
Burpee box jump overs (24/20")
Performed by 3 athletes
Podium
Male RX:
6+4reps
Female RX:
Male Scaled:
6+10reps
Female Scaled:
5+6reps
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Wednesday, March 13, 2013
Class:
All
Workout Name:
None
Description:
3 rounds of:
7 Muscle Ups
14 Thrusters (115/85)
21 med ball situps
7 Muscle Ups
14 Thrusters (115/85)
21 med ball situps
Performed by 3 athletes
Podium
Male RX:
13:38
Female RX:
Male Scaled:
15:26
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Row 500m
Performed by 2 athletes
Podium
Male RX:
1:29
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
1 minute AirDyne for calories
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, March 12, 2013
Class:
All
Warmup:
Handstand Pushup practice
Workout Name:
Josh
Description:
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Performed by 5 athletes
Podium
Male RX:
6:15
Female RX:
Male Scaled:
15:56
Female Scaled:
16:05
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Monday, March 11, 2013
Class:
All
Warmup:
Burpee Tag!
Kipping Pullup practice
Chest to bar pullup practice
Advanced: 3 minute AMRAP of ring muscle ups
Kipping Pullup practice
Chest to bar pullup practice
Advanced: 3 minute AMRAP of ring muscle ups
Workout Name:
None
Description:
10 minute AMRAP:
10x10m shuttle run
15 kettlebell swings (53/36#)
15 wall balls (20/14)
10x10m shuttle run
15 kettlebell swings (53/36#)
15 wall balls (20/14)
Cooldown:
Stretch
Performed by 9 athletes
Podium
Male RX:
5+19reps
Female RX:
4+2reps
Male Scaled:
Female Scaled:
3+7reps
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Saturday, March 09, 2013
Class:
All
Workout Name:
None
Description:
30-20-10 reps for time of:
AirDyne/Row for calories
Overhead Squat (75/45)
Situps
AirDyne/Row for calories
Overhead Squat (75/45)
Situps
Performed by 2 athletes
Podium
Male RX:
10:50
Female RX:
Male Scaled:
Female Scaled:
13:38
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Friday, March 08, 2013
Class:
All
Workout Name:
CrossFit Games Open 13.1
Description:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Performed by 7 athletes
Podium
Male RX:
167 reps
Female RX:
109 reps
Male Scaled:
Female Scaled:
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Thursday, March 07, 2013
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
500m row
7 Thrusters (135/95#)
500m row
7 Thrusters (135/95#)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
15:52
Female Scaled:
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Wednesday, March 06, 2013
Class:
All
Workout Name:
Push Press 5RM
Description:
Push Press 5-5-5-5-5
Class:
All
Workout Name:
None
Description:
15 minutes AMRAP:
10 knees to elbow
10 squat cleans (95/65)
200m run
10 knees to elbow
10 squat cleans (95/65)
200m run
Performed by 4 athletes
Podium
Male RX:
4+8reps
Female RX:
3+20reps
Male Scaled:
4+0reps
Female Scaled:
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Tuesday, March 05, 2013
Class:
All
Warmup:
Gymnastics Test:
10 minutes of handstand/HSPU/handstand walk practice (Ideally work on free standing handstand holds)
3 attemps at max time L-sit on rings (or ring holds for beginners)
10 minutes of handstand/HSPU/handstand walk practice (Ideally work on free standing handstand holds)
3 attemps at max time L-sit on rings (or ring holds for beginners)
Workout Name:
None
Description:
For time:
10 Clean and Jerks (155/105#)
20 pullups
30 wall balls
800m run
30 wall balls
20 pullups
10 Clean and Jerks
10 Clean and Jerks (155/105#)
20 pullups
30 wall balls
800m run
30 wall balls
20 pullups
10 Clean and Jerks
Performed by 6 athletes
Podium
Male RX:
13:28
Female RX:
15:43
Male Scaled:
18:24
Female Scaled:
18:51
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Monday, March 04, 2013
Class:
All
Warmup:
Overhead Squat practice with kettlebells
Workout Name:
Overhead Squat 3RM
Description:
Overhead Squat 3RM
Class:
All
Workout Name:
None
Description:
4 rounds for time of:
10 burpee pullups
20m overhead walking lunge with 45/25# plate
30 double unders
10 burpee pullups
20m overhead walking lunge with 45/25# plate
30 double unders
Performed by 6 athletes
Podium
Male RX:
8:48
Female RX:
17:22
Male Scaled:
14:48
Female Scaled:
20:00
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Saturday, March 02, 2013
Class:
All
Workout Name:
2012 CrossFit Games Regional Event 2
Description:
For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
33:15
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Class:
Open Gym
Workout Name:
None
Description:
For time:
400m run
45 wall ball shots (20/14)
30 med ball situps
15 box jump overs 24/20"
400m run with med ball
15 box jump overs
30 med ball situps
45 wall ball shots
400m run
400m run
45 wall ball shots (20/14)
30 med ball situps
15 box jump overs 24/20"
400m run with med ball
15 box jump overs
30 med ball situps
45 wall ball shots
400m run
Performed by 1 athlete
Podium
Male RX:
17:01
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 01, 2013
Class:
All
Workout Name:
Jack
Description:
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Cooldown:
Three attempts at max unbroken double unders
Subtract highest score from Advanced: 100, Intermediate: 80, Beginner: 60. Perform that many flutter kicks and situps.
Subtract highest score from Advanced: 100, Intermediate: 80, Beginner: 60. Perform that many flutter kicks and situps.
Performed by 5 athletes
Podium
Male RX:
8+6reps
Female RX:
8+15reps
Male Scaled:
Female Scaled:
7+10reps
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