Vintage CrossFit on TrackMyPR

Saturday, March 30, 2019

Class:

All

Workout Name:

None

Description:

Partner Helton

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Partners will run together and split the squat cleans and burpees any way with one person working at a time.

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, March 29, 2019

Class:

All

Warmup:

3 Steady Rounds
10 Russian Kettlebell Swings
8 Goblet Squats With KB
:15 Ring Support Hold, Performing a Negative At The End of Each 15 Seconds

Workout Name:

None

Description:

In 12 Minutes
Find a 1RM Hang Clean

Athletes may power or squat the clean, as long as it looks good.

Performed by 4 athletes

Podium

Male:

280 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 20 with a Partner,
Alternating Full Rounds
12/8 Calorie Bike
10 Ring Dips
8 Hang Power Cleans 135/95lbs

Beginner: :15 Ring Support Hold; 95/55
Intermediate: 3-5 Ring Dips; 115/75;
Advanced: Rx

Performed by 3 athletes

Podium

Male RX:

15+18reps

Female RX:

Male Scaled:

9+28reps

Female Scaled:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

Accumulate 7 Minutes In a Handstand Hold

15-minute cap

Beginner: 5 Minutes
Intermediate: 6 minutes
Advanced: Rx

Performed by 1 athlete

Podium

Male RX:

11:49

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Class:

QuickFit

Warmup:

2 rounds
50' Single Dumbbell Farmers Carry/side
50' Single Dumbbell Waiters Carry/side
5/3 Calorie Ski

Workout Name:

None

Description:

AMRAP 12
50' Single Dumbbell Overhead Walking Lunge
10 Alternating Dumbbell Box Step Ups
10/7 Calorie Ski

Cooldown:

20-15-10
Tuck Ups
Run 200m between rounds (only 2 runs)

Performed by 1 athlete

Podium

Male RX:

Drew M

5+54reps

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Thursday, March 28, 2019

Class:

All

Workout Name:

None

Description:

Clean and Jerk 5RM

Performed by 1 athlete

Podium

Male:

105 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

For Time with a partner
300 Double Unders
50 Double Dumbbell Clean and Jerks, 50s/35s
100 Toes to Bar
150 Push Ups
300 Double Unders

Beginner: 400 Single Unders or 50 Double Unders as a team; 100 Med Ball Sit Ups; 30/15#; 75 Box Push Ups
Intermediate: 150 Double Unders as a team; 60 Toes to Bar; 40/25#; 100 Push Ups
Advanced: Rx

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

24:40

Female Scaled:

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Class:

All

Workout Name:

None

Description:

AMRAP 5 Minutes
Max Cals on the Ski Erg
With a Partner, alternate at any time

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Workout Name:

None

Description:

Row 2000m
Starting at 1:00 and every minute after, perform 4 lateral burpees over rower

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, March 27, 2019

Class:

All

Workout Name:

None

Description:

Seated Dumbbell Strict Press
10-10-10-10-10

Performed by 1 athlete

Podium

Male:

25 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 6:00 x 2
15 Wall Balls 20/14lbs
5 Burpee Pull Ups

Rest 3:00

Beginner: 14/10#; Jumping Pull Ups
Intermediate/Advanced: Pull Up Bar 6" above standing reach
Competitor: Burpee Ring Muscle Ups

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

134 reps

Female Scaled:

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Class:

All

Warmup:

30-20-10
Mountain Climbers
15-10-5
Plate Hug Good Mornings

Workout Name:

None

Description:

From 0:00 - 5:00
Run 800m

5:00 - 15:00
AMRAP
5 Burpees
15 Kettlebell Swings
25 Air Squats

15:00 - End
Run 800m

Cooldown:

3x12 rotating side bridges/side

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Monday, March 25, 2019

Class:

All

Workout Name:

None

Description:

Thruster 3RM

Performed by 0 athletes

Podium

Male:

Female:

Class:

All

Workout Name:

None

Description:

5 Rounds
With a Partner
Row 50/40 Calories
10 D-Ball Cleans, 100/70

Athletes may split the work up any way

Beginner: 50/30
Intermediate: 70/50
Advanced: Rx

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

2 rounds
10 PVC Pass Through
10 PVC Good Mornings
10 Steps PVC Overhead Walking Lunge

Workout Name:

None

Description:

4 rounds for time of:
Ski 400/300m
10 Steps Single Dumbbell Overhead Walking Lunge
25 Sit Ups
10 Steps Single Dumbbell Overhead Walking Lunge

Cooldown:

Jog 600m

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, March 21, 2019

Class:

All

Warmup:

3 Steady Rounds
:15 Hanging L-Sit
10 Banded Good Mornings
10 Air Squats w/ Glute Activation Band Around the Knees
5 Burpee Box Jumps

Workout Name:

None

Description:

Split Jerk 4x3
Set 1: Moderate (70-80%) , Sets 2&3: Heavy (85%+), Set 4: Moderate.

Performed by 1 athlete

Podium

Male:

115 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

5 Rounds
5 Deadlifts 275/185lbs
10 Burpee Box Jumps 24/20"
40 Air Squats
Rest 2:00

Every round should be a sprint for this 5 round MetCon. Deadlifts should not exceed 1 set.

Beginner: 155/95; Burpee Box Step Ups; 30 Air Squats
Intermediate: 205/135
Advanced: Rx

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

20:28

Female Scaled:

Show All Results

Class:

All

Warmup:

3 rounds
5 Up Downs (Burpee without the push up)
:30 Bike

Workout Name:

None

Description:

AMRAP 18
10 Burpees
12/8 Calorie Bike
14 Sit Ups

Cooldown:

3x10 Single Arm Ring Row/side

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, March 20, 2019

Class:

All

Warmup:

2 Steady Rounds
10 Empty Bar Pause Front Squats
10 Empty Bar Presses
10 Hollow Swings

Workout Name:

None

Description:

EMOM for 10 Minutes
1 Squat Clean and Jerk at 80%

Performed by 2 athletes

Podium

Male:

205 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

10 Rounds
3 Shoulder to Overhead 185/125lbs
9/5 Calorie Bike

Performed by 3 athletes

Podium

Male RX:

12:30

Female RX:

Male Scaled:

MATTHEW V

12:42

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

For Time
2-4-6-8-10-12-10-8-6-4-2
Unbroken Chest to Bar Pull Ups or Toes to Bar

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

10 Alternating Lunges (no weight)
10 Kettlebell Deadlift
10 Step Ups
6 Alternating Dumbbell Front Rack Lunges
6 Russian KB Swings
6 Box Jump Overs

Workout Name:

None

Description:

AMRAP 12
4-8-12-16-etc reps of:
Alternating Dumbbell Front Rack Lunges
Box Jump Overs
American Kettlebell Swings

Comments:

15 Frog Kicks
15 Glute Bridge Ups on with back on bench + :30 Hold on last rep

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tuesday, March 19, 2019

Class:

All

Warmup:

Line Drills

Workout Name:

None

Description:

AMRAP 15
Run 200m
Driveway and back sled push
30 Double Unders/Heavy Jump Ropes
10 Slam Balls

Cooldown:

30 GHD Sit Ups
30 Sit Ups
30 Flutter Kicks

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

3 Steady Rounds
1:00 Ski or Bike
10 Heavy Med Ball Cleans (30/20)
2 Wall Walks

Workout Name:

None

Description:

Front Squat 2-2-2-2

Performed by 2 athletes

Podium

Male:

275 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

21-15-9 Thruster 95/65lbs
63-45-27 Double Unders

Cap 10:00

Beginner: 65/45#; Plate Jumps or 100-75-50 Singles
Intermediate/Advanced: Rx

Performed by 2 athletes

Podium

Male RX:

5:34

Female RX:

Male Scaled:

6:44

Female Scaled:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

4 Rounds
20/15 Calorie Ski
9 Strict Ring Dips
Rest :90

Scale to :20 Ring Support Hold/Ring Push Ups/Perfect Push Ups

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Monday, March 18, 2019

Class:

All

Warmup:

Move Steadily Through:
20 PVC Pass Through
25 Duck Walk
10 Overhead Squats
25 Duck Walk
10 Hang Squat Snatches
250/200m Row HARD

Workout Name:

None

Description:

Squat Snatch
1-1-1-1-1-1-1 @ 85-90%
Rest as Needed

Performed by 2 athletes

Podium

Male:

185 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 18 Minutes
250/200m Row
15 Wall Balls 20/14lbs
10 Handstand Push Ups

Beginner: 14/10#; Perfect Push Ups or :20 Handstand Hold
Intermediate: 6 HSPU or Reduced ROM
Advanced: Rx

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

5+17reps

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

Every 5 Minutes for 25 Minutes
Bike 2500/2000m

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

Run 200m
20 Plate Hug Good Mornings
20 Steps Lunge

Workout Name:

None

Description:

8 rounds for time of:
Ski 10/7 Calories
3 D-Ball Clean to Shoulder
10m Shuttle D-Ball Carry

Cooldown:

3x10 Bulgarian Split Squats/side

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, March 14, 2019

Class:

All

Warmup:

Move Steadily Through:
10 Plank Walk Outs with 2 push ups
30 Hollow Rocks
10 Light Pause Push Jerks (3 second pause in dip and overhead receiving position)

Workout Name:

None

Description:

Push Jerk 1RM

Performed by 0 athletes

Podium

Male:

Female:

Class:

All

Workout Name:

None

Description:

10 Rounds
With a Partner*
30 Air Squats
20 Push Ups
10 Strict Pull Ups
*Alternate full rounds

Beginner: 5-10 Banded Strict Pull Ups
Intermediate: Strict Pull Ups then Kipping Pull Ups to finish set

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

:90 Bike
15 Kettlebell Swings

Workout Name:

None

Description:

15-12-9-6-3 reps of
Bike (Calories)
Devil Presses

Cooldown:

2 rounds
50' Bear Crawl
10 Side Plank leg raises/side

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, March 13, 2019

Class:

All

Warmup:

20 Steps Reverse Lunge
20 Sit Ups
200m run

Workout Name:

None

Description:

4 rounds for time of:
Ski 400/300m
30 Lateral Plate Jumps
20 Reverse Lunges with front foot on plate
10 Plate Ground to Overhead

Cooldown:

3x10 Bent over Dumbbell Row on bench

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

3 Steady Rounds
5 Tall Box Jumps
10 Empty Bar Hang Power Snatches
10/7 Calorie Bike

Workout Name:

None

Description:

Power Snatch
EMOM for 8 Minutes
2 Reps @ 75%+

Performed by 3 athletes

Podium

Male:

190 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

4 Rounds
15 Power Snatch 75/55lbs
15/10 Calorie Bike

This should be a sprint with fast transitions!

Beginner: 12 Snatches @ 55/35; 12/8 Cal
Intermediate/Advanced: Rx

Performed by 2 athletes

Podium

Male RX:

5:54

Female RX:

Male Scaled:

8:53

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

Every 3 Minutes for 15 Minutes
1 Max Set of Ring Muscle Ups

Or Spend 15 minutes practicing banded or leg assisted transitions on rings plus ring dips

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tuesday, March 12, 2019

Class:

All

Workout Name:

None

Description:

Back Squat
4x3 @ 85%
Rest as needed

Performed by 1 athlete

Podium

Male:

185 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 15 Minutes
5 Ring Muscle Ups
5 Burpee Box Jump Overs 24/20"
10 Deadlifts 185/115lbs
5 Burpee Box Jump Overs 24/20"

Beginner: Ring Rows; Burpee Box Step Overs; 135/85
Intermediate: Chin over Pull Ups or Chest to Bar Pull Ups or Bar Muscle Ups
Advanced: Rx

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

4+8reps

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

6 Rounds
10 Handstand Push Ups
25' Handstand Walk
Rest :90

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

2 rounds
8 Burpees
8 Alternating Jumping Lunges
4 Shuttle Runs

Workout Name:

None

Description:

3 rounds
12/6 Strict Pull Ups
18/12 Push Ups
24 Squats
Rest 1:00
Run 1200m
Rest 1:00
3 rounds
12/6 Strict Pull Ups
18/12 Push Ups
24 Squats

Cooldown:

3:00 Alternating Arm Ski

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Monday, March 11, 2019

Class:

All

Warmup:

1:00 Barefoot Squat hold
then
2 Steady Rounds
10 Double Dumbbell Front Rack Squats
10 Double Dumbbell Push Press
:20 Chin Over Bar Hold

Workout Name:

None

Description:

Squat Clean and Jerk
6x2 @ 80-85%
Drop and Reset
Rest as Needed
-Jerk Both Reps

Performed by 5 athletes

Podium

Male:

215 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

3 Rounds
15 Lateral Burpees Over The Bar
10 Clean and Jerk 135/95lbs

Scale to a weight where you can perform some touch and go reps each round.

Performed by 5 athletes

Podium

Male RX:

Drew M

7:31

Female RX:

Male Scaled:

Douglas T

6:05

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

Every 10 Minutes for 30 Minutes
Row 2000/1750m

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

1:00 Bike
5 Dumbbell Push Press + :30 Single Dumbbell overhead Hold, each side

Workout Name:

None

Description:

5 rounds for time of:
15/10 Calorie Bike
10 Alternating Dumbbell Snatch
:30 Handstand Hold or 30 High Plank Shoulder Taps
10 Alternating Dumbbell Snatch

Cooldown:

15-30 GHD Sit Ups
2:00 Seated Forward Fold

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, March 07, 2019

Class:

All

Warmup:

3 Steady Rounds
15 Heavy Russian Kettlebell Swings
5 Tall Box Jumps
200/150m row

Workout Name:

None

Description:

Split Jerk
3x3 Pause Split Jerks (pause at bottom of dip and in receiving position)
4x3 Work Sets (Set 1 Moderate, Set 2&3 Heavy, Set 4 Moderate.)

Performed by 0 athletes

Podium

Male:

Female:

Class:

All

Workout Name:

None

Description:

4 Rounds
Row 500m
30 Kettlebell Swings 53/35lbs
10 Box Jumps 36/30"

Beginner: 20 KBS @ 35/18; 20/16"
Intermediate: 20 KBS @ 53/35; 30/24"
Advanced: Rx

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

MATTHEW V

20:45

Female Scaled:

Show All Results

Class:

QuickFit

Warmup:

2 rounds
:30 Squat Hold
4+4 Single DB Suitcase Deadlift
Run 100m

Workout Name:

None

Description:

AMRAP 5:00 x 3
40/30 Calorie Bike Buy-In
then AMRAP
8 Alternating Dumbbell Snatch
8 Goblet Squats
8 Burpees

Rest 2:00

Cooldown:

2:00 foam rolling back

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Wednesday, March 06, 2019

Class:

All

Workout Name:

None

Description:

Power Clean and Jerk
EMOM for 8 Minutes
2 Reps @ 75%+

Performed by 0 athletes

Podium

Male:

Female:

Class:

All

Workout Name:

None

Description:

AMRAP 16 Minutes
25' Walking Lunge
10 Burpees
25' Walking Lunge
10 Toes to Bar

The goal is to continue moving for the full 16 minutes. Scale toes to bar volume or range of motion to complete in 1-2 sets.

Performed by 1 athlete

Podium

Male RX:

Matt L

8+61reps

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Class:

All

Workout Name:

None

Description:

4 Rounds
Row 300m
20 Alternating Pistols
Rest :90

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

QuickFit

Warmup:

20 Arms only pulls on rower
20 Arms + Back row
20 Full ROM pulls on rower
5 Plank Walk Outs
20 Mountain Climbers

Workout Name:

None

Description:

4 rounds for time of:
Row 250/200m
10+10 Single Dumbbell Push Press
Row 250/200m
20 Med Ball Sit Ups or GHD Sit Ups

Cooldown:

200m recovery jog

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tuesday, March 05, 2019

Class:

All

Warmup:

Bike 2:00
Then
3 rounds
:20 Handstand Hold
10 Empty Bar Good Mornings

Workout Name:

None

Description:

Front Squat
4x3 at 85%
Rest as needed

Performed by 5 athletes

Podium

Male:

270 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 15 Minutes
20/12 Calories on Air Bike
15 Handstand Push Ups
10 Deadlift 225/155lbs

Beginner: 135/85; 15/10 Push Ups
Intermediate: 185/125; 7 Handstand Push Ups or Reduced ROM
Advanced: Rx

Performed by 4 athletes

Podium

Male RX:

5+7reps

Female RX:

Male Scaled:

Sam D

3+20reps

Female Scaled:

Show All Results

Class:

Competitor Extra

Workout Name:

None

Description:

AMRAP 2 Minutes x 4
15/10 Calorie Ski
Max Reps Muscle Ups (Ring or Bar)
Push Ups
Rest 2:00

Sprint on the bike and go directly into a set of muscle ups.

Performed by 2 athletes

Podium

Male RX:

27 reps

Female RX:

Male Scaled:

Female Scaled:

Show All Results

Class:

QuickFit

Warmup:

12-9-6
Russian Kettlebell Swings
Goblet Squats

Workout Name:

None

Description:

3 rounds for time of:
24/18 Calorie Ski
24 Sandbag Front Squats
24 Steps Walking Lunge with Sandbag on back

Cooldown:

2x20 GHD Hip Extensions

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Monday, March 04, 2019

Class:

All

Warmup:

2-4-6-8-10 reps of:
Wall Ball
10m shuttle runs

Workout Name:

None

Description:

4 rounds for time of:
Run 400m
50 Air Squats

Cooldown:

3 sets
5/3 Push Ups + 10 Knee to Opposite Elbow
10 Sit Ups

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Warmup:

20 PVC Pass Through

With an Empty Bar

10 Pause Overhead Squats
10 Power Position Squat Snatches
15 Kip Swings
5-10 Kipping Pull Ups

Workout Name:

None

Description:

Squat Snatch
6x2 @ 80-85%
Drop and Reset
Rest as needed

Don't add weight unless the reps are perfect.

Performed by 3 athletes

Podium

Male:

205 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

AMRAP 12 Minutes
12 Hang Power Snatch 95/65lbs
12 Box Jump Overs 24/20"
12 Pull Ups

Beginner: 65/35#; Box Step Overs; Ring Rows
Intermediate: 80/50#; 6 Pull Ups
Advanced: Rx
Competitor: Chest to Bar Pull Ups

Performed by 3 athletes

Podium

Male RX:

5+32reps

Female RX:

Male Scaled:

3+29reps

Female Scaled:

Show All Results