Thursday, March 31, 2016

Class:
All
Workout Name:
None
Description:
Front Squat 3-3-3-3-3
Start at 75% and adjust based on feel
Performed by 13 athletes
Podium
Male:
Justin K
305 lbs
Female:
Carolina H
125 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips
Comments:
Compare to 12/3/2015
Performed by 13 athletes
Podium
Male RX:
Justin K
305 reps
Female RX:
Carolina H
274 reps
Male Scaled:
Marshal T
273 reps
Female Scaled:
Karina R
402 reps
Show All Results

Wednesday, March 30, 2016

Class:
All
Warmup:
10 minutes to practice kipping pullups/C2B pullups/butterfly kip/bar muscle ups
Advanced: 3-5 sets of unbroken complex: 4 pullups + 3 C2B + 2 Bar MU
Workout Name:
None
Description:
AMRAP 18
Run 200m
7 Power Cleans 165/110
Rest 1 minute
Comments:
The goal is to practice touch and go power cleans. Do not go so heavy that you have to perform singles.
Performed by 17 athletes
Podium
Male RX:
Matthew A
9+0reps
Female RX:
Male Scaled:
Matt L
8+0reps
Female Scaled:
Nora G
8+203reps
Show All Results
Class:
Endurance
Workout Name:
8x400m
Description:
Run 8x400m
Walk 100m in between each 400m

Adv: Jog the 100m
Scaled: 6-7 x
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, March 29, 2016

Class:
All
Workout Name:
None
Description:
7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat
Comments:
Compare to 3/1/2016. If technique feels solid try to make all 7 sets slightly heavier.
Performed by 14 athletes
Podium
Male:
Matthew A
240 lbs
Female:
Karina R
50 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 rounds for time (Advanced 4 rounds)
15 minute time cap
21/15 Calorie Row
15 Overhead Squats 75/55
9 Bar Facing Burpees (Lateral bar burpees if large class)
Performed by 15 athletes
Podium
Male RX:
Matthew A
9:14
Female RX:
Jen W
10:57
Male Scaled:
Thomas M
14:24
Female Scaled:
Show All Results

Monday, March 28, 2016

Class:
All
Workout Name:
None
Description:
4 rounds for time of:
14 Sumo Deadlift High Pull 95/65
21 Wall Balls 20/14
Cooldown:
60 Alternating Weighted Box Step Ups to 20"/16" box.
Partition reps into sets however you like.
Weight options: Sandbag or barbell on back (more core intensive) or holding two kettlebells (more grip intensive)
Performed by 13 athletes
Podium
Male RX:
Brett W
6:03
Female RX:
Care B
8:18
Male Scaled:
Thomas M
10:52
Female Scaled:
Show All Results

Friday, March 25, 2016

Class:
All
Workout Name:
CrossFit Open 16.5
Description:
21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb. F 65 lb.
Comments:
Compare to 2/19/2016
Performed by 14 athletes
Podium
Male RX:
Justin K
11:19
Female RX:
Jen W
17:34
Male Scaled:
Female Scaled:
Karla G
13:10
Show All Results

Thursday, March 24, 2016

Class:
All
Workout Name:
None
Description:
5 rounds
Row 300m/250m
12 Ring Dips (beginners: 8 ring dips or pushups) (advanced: use muscle up rings)
24 Double Unders
Cooldown:
Beginners: 20 Candlesticks
Intermediate: 20 Hanging Leg Lifts to L-sit position
Advanced: 20 Strict Toes to Bar
Performed by 6 athletes
Podium
Male RX:
Lamb M
9:43
Female RX:
Male Scaled:
Thomas M
15:55
Female Scaled:
Nora G
17:51
Show All Results

Wednesday, March 23, 2016

Class:
All
Workout Name:
None
Description:
Push Press 5RM
Performed by 11 athletes
Podium
Male:
Matthew A
205 lbs
Female:
2-way Tie
100 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
4 rounds
15 situps
15 box jumps 24/20"
Run 400m
Rest 1 minute
Performed by 14 athletes
Podium
Male RX:
Matthew A
12:31
Female RX:
Nora G
13:42
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Workout Name:
None
Description:
4 x 3 min, rest 1:30
3 x 2 min, rest 1 min
2 x 1 min, rest 30 sec

Start/stop at same point to keep track of total distance.
Score is total distance
Performed by 2 athletes
Podium
Male RX:
Trevor G
3.40 mi
Female RX:
Nora G
3.22 mi
Male Scaled:
Female Scaled:
Show All Results

Tuesday, March 22, 2016

Class:
All
Workout Name:
None
Description:
Back Squat 4-4-4-4 @ 70-80%
Performed by 16 athletes
Podium
Male:
Justin K
385 lbs
Female:
Jen W
155 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
EMOM Until Failure
1 Thrusters 95/65 + 1 Lateral over the bar burpee
2 Thrusters + 2 lateral burpees
3+3
etc until unable to complete the work in the given minute
Performed by 11 athletes
Podium
Male RX:
Justin K
10+14reps
Female RX:
Jen W
7+16reps
Male Scaled:
Thomas M
5+2reps
Female Scaled:
Karina R
6+10reps
Show All Results

Monday, March 21, 2016

Class:
All
Workout Name:
Hammer
Description:
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
Performed by 11 athletes
Podium
Male RX:
Justin K
16:40
Female RX:
Male Scaled:
Owen R
22:06
Female Scaled:
Karina R
24:00
Show All Results

Sunday, March 20, 2016

Class:
Endurance
Warmup:
Run 400m
Row 250m
2x
10 KB swings
10 mountain climbers
10 hollow swings
Workout Name:
Nora's Hangover WOD
Description:
2 RFT
Row 1000m/800m
Run 800m
50 sit-ups
40 bicycle kicks
30 second plank
20 frog kicks
10 v sit-ups

Advanced: if 2 rounds are finished under 30 minutes, go for a third round
Performed by 6 athletes
Podium
Male RX:
David P
34:55
Female RX:
Karina R
31:47
Male Scaled:
chris g
32:30
Female Scaled:
Show All Results

Friday, March 18, 2016

Class:
All
Workout Name:
CrossFit Open 16.4
Description:
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
Performed by 12 athletes
Podium
Male RX:
Dennis S
237 reps
Female RX:
Jen W
165 reps
Male Scaled:
Female Scaled:
Karina R
161 reps
Show All Results

Thursday, March 17, 2016

Class:
All
Workout Name:
None
Description:
2 Rounds
Row 1000m/800m
Run 800m
40 Kettlebell Swings 53/35
Cooldown:
Practice Wall walks to nose and toes
Advanced: Nose and Toes hold to handstand walk away from wall
Performed by 8 athletes
Podium
Male RX:
Matthew A
18:10
Female RX:
Nora G
18:06
Male Scaled:
Thomas M
27:45
Female Scaled:
Karina R
23:00
Show All Results

Wednesday, March 16, 2016

Class:
All
Workout Name:
None
Description:
Overhead Squat 5
Overhead Squat 4
Overhead Squat 3
Overhead Squat 2
Overhead Squat 1-1-1
Climbing in weight
Performed by 7 athletes
Podium
Male:
Matthew A
275 lbs
Female:
Jen W
125 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
20 Burpees to 6" Target
10 Single Kettlebell Thrusters, each arm, 53/35
2 Rope Climbs (3 advanced)
Performed by 3 athletes
Podium
Male RX:
Joey S
15:10
Female RX:
Male Scaled:
Douglas T
12:56
Female Scaled:
Show All Results
Class:
Endurance
Warmup:
Run 1 lap
Workout Name:
8-7-6-5-4-3-2-1
Description:
0-5 min : Run 800m, rest remainder
5-9:30: 700m
9:30-13:30: 600m
13:30-17: 500m
17-20: 400m
20-22:30 :300m
22:30-24:30: 200m
24:30-26: 100m
Performed by 1 athlete
Podium
Male RX:
Phillip S
3.60 km
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Warmup:
Run 1 lap
Workout Name:
8-7-6-5-4-3
Description:
0-6 min : Run 800m, rest remainder
6-11:30: 700m
11:30-16:30: 600m
16:30-21: 500m
21-25: 400m
25-28 :300m
Performed by 1 athlete
Podium
Male RX:
chris g
2,500 m
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, March 15, 2016

Class:
All
Workout Name:
None
Description:
4 rounds
1 minute pistols
1 minute handstand pushups
1 minute rest
Performed by 11 athletes
Podium
Male RX:
Tristan C
218 reps
Female RX:
Karen B
126 reps
Male Scaled:
Douglas T
72 reps
Female Scaled:
Karina R
98 reps
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 8
7 Toes to Bar
14 Pushups
21 Double Unders
Performed by 19 athletes
Podium
Male RX:
Lamb M
7+17reps
Female RX:
Karen B
5+6reps
Male Scaled:
Sam D
6+15reps
Female Scaled:
Nora G
4+10reps
Show All Results

Monday, March 14, 2016

Class:
All
Workout Name:
None
Description:
6 Alternating Tabata rounds
A) 20 seconds of max box jumps 24/20
10 seconds rest
B)2 Deadlifts at 80%
10 seconds rest
Performed by 10 athletes
Podium
Male:
Matthew T
335 lbs
Female:
Jen W
175 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
6 rounds
15 Wall Balls
1-2-3-4-5-6 Power Cleans 185/125 (1 on first round, 6 on 6th round)
Performed by 12 athletes
Podium
Male RX:
Sebastian A
8:36
Female RX:
Male Scaled:
Matt L
6:53
Female Scaled:
Jen W
7:23
Show All Results

Sunday, March 13, 2016

Class:
Endurance
Workout Name:
Rachel's Birthday WOD!
Description:
Run 5 zig zag hills between the posts
20 situps
30 KB swings (53/36)
40 squats
Performed by 2 athletes
Podium
Male RX:
Female RX:
Nora G
33:35
Male Scaled:
chris g
41:45
Female Scaled:
Show All Results

Saturday, March 12, 2016

Class:
All
Workout Name:
None
Description:
5 rounds for time of:
21 Calorie Bike/Row
15 Box Jumps
9 Handstand Pushups
Performed by 2 athletes
Podium
Male RX:
Douglas T
18:48
Female RX:
Nora G
20:05
Male Scaled:
Female Scaled:
Show All Results

Friday, March 11, 2016

Class:
All
Workout Name:
CrossFit Open 16.3
Description:
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
Performed by 7 athletes
Podium
Male RX:
Matthew A
91 reps
Female RX:
Karen B
51 reps
Male Scaled:
Female Scaled:
Karina R
53 reps
Show All Results

Thursday, March 10, 2016

Class:
All
Workout Name:
None
Description:
3 RFT
Run 400m
15 Shoulder to Overhead 135/85
7 Bar Muscle Ups (Scale to 12 Chest to bar or pullups)
Cooldown:
Accessory Work
3x8 Bent Over Barbell Row
3x8 Glute Ham Raise
Performed by 2 athletes
Podium
Male RX:
Danny J
16:52
Female RX:
Male Scaled:
Joey S
14:37
Female Scaled:
Show All Results

Wednesday, March 09, 2016

Class:
All
Workout Name:
None
Description:
15 minutes to build to a heavy 1-rep hang snatch (power or squat)
Performed by 8 athletes
Podium
Male:
Matthew A
225 lbs
Female:
Jen W
90 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 12
5-10-15-20-25-etc reps of
Rowing (calories)
Unbroken Wall Balls (3 Burpee penalty for each break)
Comments:
Beginners can ignore unbroken requirement
Performed by 11 athletes
Podium
Male RX:
Matthew A
250 reps
Female RX:
Jen W
182 reps
Male Scaled:
Female Scaled:
Show All Results

Tuesday, March 08, 2016

Class:
All
Workout Name:
None
Description:
AMRAP 7
3-6-9-12-15-18-21-etc reps of
Deadlift 275/185
Handstand Pushups
Performed by 12 athletes
Podium
Male RX:
Matthew A
101 reps
Female RX:
Male Scaled:
chris g
51 reps
Female Scaled:
Nora G
80 reps
Show All Results
Class:
All
Workout Name:
None
Description:
For time
50 Thrusters 95/65
Performed by 12 athletes
Podium
Male RX:
Brett W
2:38
Female RX:
Brittany E
2:51
Male Scaled:
Owen R
4:18
Female Scaled:
Carolina H
4:30
Show All Results

Monday, March 07, 2016

Class:
All
Workout Name:
None
Description:
Muscle Up Skill Work
Beginners: Ring Rows and Ring Support Holds
Intermediate: Ring Dips and Jumping Transitions
Advanced: EMOM 8 - 1 or 2 or 3 Ring Muscle Ups
Advanced+: AMRAP 8 - 1-2-3-4-5-4-3-2-1-2-3-etc Unbroken Muscle Ups
Performed by 7 athletes
Podium
Male RX:
Mathew K
24 reps
Female RX:
Male Scaled:
Douglas T
40 reps
Female Scaled:
Karina R
40 reps
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 10
7 Hang Power Snatch 95/65
14 Box Jumps 24"/20"
21 Squats
Performed by 19 athletes
Podium
Male RX:
Tristan C
6+2reps
Female RX:
Brittany E
5+30reps
Male Scaled:
Phillip S
4+3reps
Female Scaled:
Karla G
4+18reps
Show All Results

Sunday, March 06, 2016

Class:
Endurance
Workout Name:
None
Description:
30 min
Row 500m
25 weighted sit-ups
Run 400m
Performed by 4 athletes
Podium
Male RX:
Phillip S
5+0reps
Female RX:
Nora G
4+745reps
Male Scaled:
Female Scaled:
Show All Results

Saturday, March 05, 2016

Class:
All
Workout Name:
None
Description:
Deadlift 3-3-3 @ 85%+
Performed by 2 athletes
Podium
Male:
Jordan R
375 lbs
Female:
Karina R
110 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 14
20/15 Calorie Row
20 Pushups
20 Wall Balls
Performed by 2 athletes
Podium
Male RX:
Jordan R
4+25reps
Female RX:
Male Scaled:
Female Scaled:
Karina R
3+13reps
Show All Results

Friday, March 04, 2016

Class:
All
Workout Name:
CrossFit Open 16.2
Description:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.
Performed by 13 athletes
Podium
Male RX:
2-way Tie
254 reps
Female RX:
Jen W
165 reps
Male Scaled:
Matthew T
428 reps
Female Scaled:
Karina R
171 reps
Show All Results

Thursday, March 03, 2016

Class:
All
Workout Name:
None
Description:
4 rounds
AMRAP 2
Bike/Row 20/15 Cal (25/20 Cal on Airdynes)
Max HSPU
Rest 2 minutes
Performed by 3 athletes
Podium
Male RX:
Douglas T
26 reps
Female RX:
Male Scaled:
Matthew T
11 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
Grown Up Annie
Description:
80 Double Unders
30 Toes to Bar
60 Double Unders
20 Toes to Bar
40 Double Unders
10 Toes to Bar
20 Double Unders
Comments:
Compare to 8/14/2015
Performed by 3 athletes
Podium
Male RX:
Douglas T
8:08
Female RX:
Male Scaled:
Thomas M
10:37
Female Scaled:
Show All Results

Wednesday, March 02, 2016

Class:
All
Workout Name:
None
Description:
EMOM 5
5 Thrusters
From the floor, go heavy
Performed by 10 athletes
Podium
Male:
Matthew A
190 lbs
Female:
2-way Tie
85 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 rounds
Run 800m
10 Burpee Muscle Ups (Scale 15 Burpee Pullups)
Performed by 11 athletes
Podium
Male RX:
Lamb M
17:24
Female RX:
Male Scaled:
Sam D
16:35
Female Scaled:
Care B
18:32
Show All Results
Class:
Endurance
Warmup:
Run 2 laps
running drills
Workout Name:
None
Description:
10x300m
0-3 min: run 300m, rest remainder
3-6 min: run 300m, rest remainder
...
24-27 min: run 300m, rest remainder
27-30 min: run 300m, rest remainder
Cooldown:
Core
25 situps
50 bicycles
25 v sit ups OR frog kickers
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, March 01, 2016

Class:
All
Workout Name:
None
Description:
7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat
Performed by 16 athletes
Podium
Male:
Matthew A
235 lbs
Female:
Jen W
90 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds (10 minute cap)
12 Wall Balls 20/14
10 Hang Power Cleans 115/75

Advanced: 30/20# and 135/95
Performed by 17 athletes
Podium
Male RX:
Trevor G
4:43
Female RX:
Care B
5:04
Male Scaled:
Thomas M
10:00
Female Scaled:
Karina R
8:46
Show All Results

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