Monday, March 31, 2014
Class:
All
Workout Name:
None
Description:
Push Press 5-5
Push Press 3-3
Push Press 1-1-1
Push Press 3-3
Push Press 1-1-1
Enter Your Results
Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Double-unders
Sit-ups
Performed by 17 athletes
Podium
Male RX:
5:19
Female RX:
12:23
Male Scaled:
10:00
Female Scaled:
10:01
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Friday, March 28, 2014
Class:
All
Workout Name:
CrossFit Open 14.5
Description:
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees
Thrusters, 95 / 65 lb.
Burpees
Performed by 17 athletes
Podium
Male RX:
11:33
Female RX:
17:11
Male Scaled:
14:14
Female Scaled:
28:23
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Thursday, March 27, 2014
Class:
All
Workout Name:
None
Description:
20min AMRAP
Row 300m
10 sandbag getups (50/30)
15/10 Ring Pushups
Row 300m
10 sandbag getups (50/30)
15/10 Ring Pushups
Cooldown:
Practice jump rope skills
Performed by 7 athletes
Podium
Male RX:
6+300reps
Female RX:
6+0reps
Male Scaled:
Female Scaled:
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Wednesday, March 26, 2014
Class:
All
Workout Name:
None
Description:
3 RFT
20 Back Squats (115/75)
15 Shoulder to Overhead (115/75)
10 Sumo deadlift High Pull (115/75)
After Round 1 do 20x10m shuttle runs
After Round 2 do 10x10m shuttle runs
No runs on round 3
20 Back Squats (115/75)
15 Shoulder to Overhead (115/75)
10 Sumo deadlift High Pull (115/75)
After Round 1 do 20x10m shuttle runs
After Round 2 do 10x10m shuttle runs
No runs on round 3
Performed by 11 athletes
Podium
Male RX:
7:45
Female RX:
15:32
Male Scaled:
11:10
Female Scaled:
16:56
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Class:
All
Workout Name:
None
Description:
Turkish Getup Left Arm 1-1-1
Turkish Getup Right Arm 1-1-1
Turkish Getup Right Arm 1-1-1
Tuesday, March 25, 2014
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 12 athletes
Podium
Male RX:
8:23
Female RX:
10:34
Male Scaled:
Female Scaled:
14:37
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Class:
All
Workout Name:
None
Description:
1 minute airdyne for calories
Performed by 4 athletes
Podium
Male RX:
49 reps
Female RX:
21 reps
Male Scaled:
Female Scaled:
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Monday, March 24, 2014
Class:
All
Workout Name:
None
Description:
5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions.
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions.
Class:
All
Workout Name:
None
Description:
Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute
Performed by 16 athletes
Podium
Male RX:
10+18reps
Female RX:
8+14reps
Male Scaled:
Female Scaled:
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Sunday, March 23, 2014
Class:
Weightlifting
Workout Name:
Olympic Total
Description:
Snatch 1-1-1
Clean and Jerk 1-1-1
Clean and Jerk 1-1-1
Performed by 0 athletes
Podium
Male:
Female:
Saturday, March 22, 2014
Class:
Endurance
Workout Name:
None
Description:
5 Rounds For Time
400m Sandbag carry (50/30)
12 Burpee broad jumps
12 Kettle bell swings (53/35)
400m Sandbag carry (50/30)
12 Burpee broad jumps
12 Kettle bell swings (53/35)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
37:35
Female Scaled:
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Friday, March 21, 2014
Class:
All
Workout Name:
CrossFit Open 14.4
Description:
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Performed by 12 athletes
Podium
Male RX:
184 reps
Female RX:
130 reps
Male Scaled:
Female Scaled:
175 reps
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Thursday, March 20, 2014
Class:
All
Workout Name:
None
Description:
7min AMRAP
2-4-6-8-10, etc
Squat Snatch (from ground), 115/75
Med Ball Situps (20/14)
2-4-6-8-10, etc
Squat Snatch (from ground), 115/75
Med Ball Situps (20/14)
Performed by 2 athletes
Podium
Male RX:
72 reps
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Hang Squat Snatch 2-2-2
Wednesday, March 19, 2014
Class:
All
Workout Name:
None
Description:
For time:
15 Clean and Jerks, 155/105
15 Strict Pullups
12 Clean and Jerks, 155/105
12 Strict Pullups
9 Clean and Jerks, 155/105
9 Strict Pullups
15 Clean and Jerks, 155/105
15 Strict Pullups
12 Clean and Jerks, 155/105
12 Strict Pullups
9 Clean and Jerks, 155/105
9 Strict Pullups
Cooldown:
Practice HSPU
Advanced: 5 sets max reps strict HSPU, 45s rest
Int: use abmats
Beg: 10-20 HSPU negatives to 1-2 abmats
Advanced: 5 sets max reps strict HSPU, 45s rest
Int: use abmats
Beg: 10-20 HSPU negatives to 1-2 abmats
Performed by 8 athletes
Podium
Male RX:
7:51
Female RX:
Male Scaled:
9:24
Female Scaled:
14:31
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Tuesday, March 18, 2014
Class:
Endurance
Workout Name:
Griff
Description:
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
10m EMOM
Even: 1 Clean + 3 Front Squats (squat clean counts as first squat)
Odd: 6-10 Toes to bar
Even: 1 Clean + 3 Front Squats (squat clean counts as first squat)
Odd: 6-10 Toes to bar
Workout Name:
None
Description:
Teams of 2 partners, each partner completes 3 sets for total time of:
3 Rounds
Row 12/10 Cal
10 Wall Balls
Partner 1 completes 3 rounds of couplet, then rests while partner completes 3 rounds. Each partner completes 3 sets of 3 rounds
3 Rounds
Row 12/10 Cal
10 Wall Balls
Partner 1 completes 3 rounds of couplet, then rests while partner completes 3 rounds. Each partner completes 3 sets of 3 rounds
Performed by 8 athletes
Podium
Male RX:
17:12
Female RX:
25:15
Male Scaled:
Female Scaled:
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Monday, March 17, 2014
Class:
All
Warmup:
Rope Climbs
Workout Name:
None
Description:
4 Rounds for time of:
Run 400m
30 single leg jump ropes, per side
30 squats
15 burpees
Run 400m
30 single leg jump ropes, per side
30 squats
15 burpees
Performed by 7 athletes
Podium
Male RX:
16:40
Female RX:
16:33
Male Scaled:
Female Scaled:
26:11
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Sunday, March 16, 2014
Class:
Weightlifting
Workout Name:
CrossFit Total
Description:
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Shoulder Press 1RM
Deadlift 1RM
Friday, March 14, 2014
Class:
All
Workout Name:
CrossFit Open 14.3
Description:
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
Performed by 11 athletes
Podium
Male RX:
133 reps
Female RX:
106 reps
Male Scaled:
90 reps
Female Scaled:
117 reps
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Thursday, March 13, 2014
Class:
All
Warmup:
Ring Muscle Up Progressions
Workout Name:
None
Description:
AMRAP 15
Run 200m
12 Thrusters, 75/55
3 Burpee Muscle Ups - scale to 3 Burpee C2B Pullup
Run 200m
12 Thrusters, 75/55
3 Burpee Muscle Ups - scale to 3 Burpee C2B Pullup
Performed by 3 athletes
Podium
Male RX:
5+5reps
Female RX:
Male Scaled:
5+0reps
Female Scaled:
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Wednesday, March 12, 2014
Class:
All
Workout Name:
None
Description:
100 DU
80 Steps Walking Lunge
60 Pushups
40 Front Squats, 95/65
20 KB Swings, 70/53
80 Steps Walking Lunge
60 Pushups
40 Front Squats, 95/65
20 KB Swings, 70/53
Performed by 13 athletes
Podium
Male RX:
8:57
Female RX:
Male Scaled:
12:11
Female Scaled:
16:49
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Class:
All
Workout Name:
None
Description:
For total time: Row 400m, rest 45s, Row 300m, rest 30s, Row 200m, rest 15s, row 100m.
Performed by 5 athletes
Podium
Male RX:
4:54
Female RX:
4:38
Male Scaled:
Female Scaled:
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Tuesday, March 11, 2014
Class:
All
Workout Name:
None
Description:
8min AMRAP
Buy In: Men - 1000m row, Women - 800m row
then
6 Burpee Box Jumps, facing box with full hip opening on top, 24/20"
6 Toe to Bars
Buy In: Men - 1000m row, Women - 800m row
then
6 Burpee Box Jumps, facing box with full hip opening on top, 24/20"
6 Toe to Bars
Performed by 10 athletes
Podium
Male RX:
5+7reps
Female RX:
2+7reps
Male Scaled:
Female Scaled:
3+0reps
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Class:
All
Workout Name:
None
Description:
Push Jerk 5-5-5-5-5
Monday, March 10, 2014
Class:
All
Warmup:
Practice heavy clean and jerks
Workout Name:
None
Description:
20 RFT
5 Wall Balls
3 Burpees
1 Clean and Jerk (165/115)
5 Wall Balls
3 Burpees
1 Clean and Jerk (165/115)
Performed by 15 athletes
Podium
Male RX:
14:31
Female RX:
23:59
Male Scaled:
16:05
Female Scaled:
23:49
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Saturday, March 08, 2014
Class:
Endurance
Warmup:
Row 500m
then 2 rounds
10 pvc passthroughs
10 pvc good mornings
10 push ups
then 2 rounds
10 pvc passthroughs
10 pvc good mornings
10 push ups
Workout Name:
None
Description:
5 Rounds For Time:
Run 800m
Bear crawl one lap around the pull up rig
5 tire jump throughs (sub 10 x 20 inch box overs)
Run 800m
Bear crawl one lap around the pull up rig
5 tire jump throughs (sub 10 x 20 inch box overs)
Performed by 2 athletes
Podium
Male RX:
31:35
Female RX:
30:57
Male Scaled:
Female Scaled:
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Friday, March 07, 2014
Class:
All
Workout Name:
CrossFit Open 14.2
Description:
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
Performed by 7 athletes
Podium
Male RX:
248 reps
Female RX:
Male Scaled:
Female Scaled:
10 reps
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Thursday, March 06, 2014
Class:
All
Workout Name:
None
Description:
10m AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)
Cooldown:
With a partner,
4x200m farmers carry with KBs (switch off each 200m)
4x200m farmers carry with KBs (switch off each 200m)
Performed by 6 athletes
Podium
Male RX:
59 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, March 05, 2014
Class:
All
Workout Name:
None
Description:
6 minutes to complete:
30 Shoulder to overhead (115/75)
30 Wall Balls
30 Pullups
If completed within 6 minutes, this becomes a 2 round WOD with a 12 minute cutoff, if that is completed, becomes an 3-round, 18 minute WOD
30 Shoulder to overhead (115/75)
30 Wall Balls
30 Pullups
If completed within 6 minutes, this becomes a 2 round WOD with a 12 minute cutoff, if that is completed, becomes an 3-round, 18 minute WOD
Cooldown:
5 minutes practice HS holds
Advanced: Also perform 3 sets ME strict HSPU
Advanced: Also perform 3 sets ME strict HSPU
Performed by 7 athletes
Podium
Male RX:
310 reps
Female RX:
Male Scaled:
135 reps
Female Scaled:
153 reps
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Tuesday, March 04, 2014
Class:
All
Workout Name:
None
Description:
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
After each round, bear crawl 20m
Thrusters, 95/65
After each round, bear crawl 20m
Performed by 4 athletes
Podium
Male RX:
7:40
Female RX:
Male Scaled:
Female Scaled:
15:09
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Class:
All
Workout Name:
None
Description:
4 sets
5 Heavy Perfect Deadlifts
5 High Box Jumps
5 Heavy Perfect Deadlifts
5 High Box Jumps
Monday, March 03, 2014
Class:
All
Warmup:
8 min EMOM
Even: 10 Strict Ring Rows (feet elevated to ring level if possible)
Odd: 10 Perfect Pushups (only chest touches ground, use bands if necessary, no knees, no thighs touching) - Adv: sandbag on back
Even: 10 Strict Ring Rows (feet elevated to ring level if possible)
Odd: 10 Perfect Pushups (only chest touches ground, use bands if necessary, no knees, no thighs touching) - Adv: sandbag on back
Workout Name:
None
Description:
4 rounds for time of:
Row 250m
12 Alternating box step ups with 95/65 in front rack onto 20/16" box
12 Toes to bar
Row 250m
12 Alternating box step ups with 95/65 in front rack onto 20/16" box
12 Toes to bar
Performed by 9 athletes
Podium
Male RX:
9:11
Female RX:
14:50
Male Scaled:
14:38
Female Scaled:
19:41
Show All Results
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