Thursday, April 30, 2015
Class:
All
Workout Name:
None
Description:
AMRAP 30
Run 400m
2 Rounds of "Cindy":
5 Pullups
10 Pushups
15 Squats
Run 400m
2 Rounds of "Cindy":
5 Pullups
10 Pushups
15 Squats
Performed by 9 athletes
Podium
Male RX:
8+427reps
Female RX:
5+430reps
Male Scaled:
Female Scaled:
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Wednesday, April 29, 2015
Class:
All
Workout Name:
None
Description:
5 Work Sets
Beginner: 1 Power Clean + 1 Front Squat
Intermediate: 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean
Advanced: 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
Beginner: 1 Power Clean + 1 Front Squat
Intermediate: 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean
Advanced: 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
Class:
All
Workout Name:
None
Description:
3 RFT
21 Burpees
12 Front Squats, 135/95
3 Rope Climbs
21 Burpees
12 Front Squats, 135/95
3 Rope Climbs
Performed by 12 athletes
Podium
Male RX:
8:22
Female RX:
Male Scaled:
9:10
Female Scaled:
13:13
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Tuesday, April 28, 2015
Class:
All
Warmup:
10m EMOM, alternating
A) Max time L-sit hold (parlettes or boxes)
B) Max time Chin over bar hang
A) Max time L-sit hold (parlettes or boxes)
B) Max time Chin over bar hang
Workout Name:
None
Description:
5 RFT
15 Slam Balls 50/30
20 Alternating Jumping Lunges
15 Slam Balls 50/30
20 Alternating Jumping Lunges
Performed by 11 athletes
Podium
Male RX:
5:56
Female RX:
6:25
Male Scaled:
8:31
Female Scaled:
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Monday, April 27, 2015
Class:
All
Workout Name:
None
Description:
Deadlift 5-5-5-5-5
Comments:
Compare to 12/26/2014 and 11/10/2014 and 5/16/2013
Class:
All
Workout Name:
None
Description:
30-20-10
Row for calories
Pushups
Row for calories
Pushups
Performed by 16 athletes
Podium
Male RX:
3:34
Female RX:
Male Scaled:
4:36
Female Scaled:
6:40
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Friday, April 24, 2015
Class:
All
Warmup:
Squat Clean Drills:
3x5 pull unders from the hip
3x3 3-position cleans with light weight
3x5 pull unders from the hip
3x3 3-position cleans with light weight
Workout Name:
None
Description:
15-9-3
Squat Clean 185/125
Strict Handstand Pushups
Squat Clean 185/125
Strict Handstand Pushups
Cooldown:
75 Situps
Performed by 5 athletes
Podium
Male RX:
7:49
Female RX:
Male Scaled:
9:33
Female Scaled:
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Thursday, April 23, 2015
Class:
All
Workout Name:
None
Description:
AMRAP 12
8 Push Jerks 155/105
12 Toes to bar
16 Calorie Row
8 Push Jerks 155/105
12 Toes to bar
16 Calorie Row
Cooldown:
3 sets of max unbroken double unders or 5 minutes double under practice
then
3x8 slow and perfect hip extensions (Advanced: weighted)
then
3x8 slow and perfect hip extensions (Advanced: weighted)
Performed by 6 athletes
Podium
Male RX:
3+25reps
Female RX:
4+2reps
Male Scaled:
3+10reps
Female Scaled:
3+23reps
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Wednesday, April 22, 2015
Class:
All
Workout Name:
None
Description:
5 RFT
15 Deadlifts 185/125
Run 400m
15 Deadlifts 185/125
Run 400m
Cooldown:
EMOM 8, alternating
A) 1 Slider
B) 20 Frog Kicks
A) 1 Slider
B) 20 Frog Kicks
Performed by 11 athletes
Podium
Male RX:
11:11
Female RX:
Male Scaled:
17:06
Female Scaled:
14:48
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Tuesday, April 21, 2015
Class:
All
Warmup:
Pullup Practice
Beginners: Practice Kipping
Intermediate: 5 sets of 5-10 reps of pullups or chest to bar pullups
Advanced: 5 sets of 4 pullups + 3 C2B + 2 Muscle Ups
Beginners: Practice Kipping
Intermediate: 5 sets of 5-10 reps of pullups or chest to bar pullups
Advanced: 5 sets of 4 pullups + 3 C2B + 2 Muscle Ups
Workout Name:
None
Description:
AMRAP 8
30 Burpees to 6" target
30 Wall Balls
30 Burpees to 6" target
30 Wall Balls
Comments:
Scaling: If max unbroken wall balls is less than 30, perform 15 burpees & WB per round
Performed by 10 athletes
Podium
Male RX:
2-way Tie
2+22reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, April 20, 2015
Class:
All
Workout Name:
None
Description:
10 minutes to practice or build to heavy:
1 Squat Snatch with 3-second pause at the bottom + 1 Overhead Squat
1 Squat Snatch with 3-second pause at the bottom + 1 Overhead Squat
Class:
All
Workout Name:
None
Description:
5 RFT
6 Burpee Box Jumps (20/16")
12 Overhead Squats (75/55)
6 Burpee Box Jumps (20/16")
12 Overhead Squats (75/55)
Comments:
Courtesy of CrossFit Park City
Performed by 13 athletes
Podium
Male RX:
4:29
Female RX:
6:18
Male Scaled:
9:01
Female Scaled:
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Friday, April 17, 2015
Class:
All
Workout Name:
None
Description:
Push Press 5-5-5-5-5
Comments:
These should all be challenging work sets.
Class:
All
Workout Name:
None
Description:
Row 1000m
100 Double Unders
Row 500m
50 Double Unders
100 Double Unders
Row 500m
50 Double Unders
Performed by 9 athletes
Podium
Male RX:
7:39
Female RX:
10:21
Male Scaled:
11:33
Female Scaled:
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Thursday, April 16, 2015
Class:
All
Workout Name:
None
Description:
10 minutes to build to heavy 1-rep hip power snatch
Class:
All
Workout Name:
None
Description:
25 Power Snatch (75/55)
Run 400m
25 Power Snatch (75/55)
30 6" target burpees
25 Power Snatch (75/55)
Run 400m
25 Power Snatch (75/55)
30 6" target burpees
25 Power Snatch (75/55)
Comments:
Compare to 5/2/2014
Performed by 7 athletes
Podium
Male RX:
7:51
Female RX:
18:00
Male Scaled:
14:08
Female Scaled:
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Wednesday, April 15, 2015
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.
Comments:
Compare to 8/19/2014
Performed by 13 athletes
Podium
Male RX:
30+0reps
Female RX:
Male Scaled:
Female Scaled:
3-way Tie
19+0reps
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Tuesday, April 14, 2015
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Comments:
Compare to 4/4/2014 and 10/13/2013
Performed by 12 athletes
Podium
Male RX:
445 reps
Female RX:
253 reps
Male Scaled:
Female Scaled:
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Monday, April 13, 2015
Class:
All
Workout Name:
None
Description:
3 RFT
7 Ring Muscle Ups (10 C2B Pullups or 14 Pullups/Banded Pullups)
14 Thrusters 95/65
21 Burpees
7 Ring Muscle Ups (10 C2B Pullups or 14 Pullups/Banded Pullups)
14 Thrusters 95/65
21 Burpees
Performed by 16 athletes
Podium
Male RX:
9:53
Female RX:
Male Scaled:
12:26
Female Scaled:
12:55
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Class:
All
Workout Name:
None
Description:
Front Squat 3-3-3-3-3
Sunday, April 12, 2015
Class:
Barbell Club
Workout Name:
None
Description:
Power Clean 1-1-1
Shoulder to Overhead 1-1-1
Power Snatch 1-1-1
Overhead Squat 1-1-1
Shoulder to Overhead 1-1-1
Power Snatch 1-1-1
Overhead Squat 1-1-1
Friday, April 10, 2015
Class:
All
Workout Name:
None
Description:
3 RFT
12 Clean and Jerks 135/95
12 Box Jumps 30/24
12 Clean and Jerks 135/95
12 Box Jumps 30/24
Cooldown:
Practice Rope Climbs
Advanced: EMOM 5: 10 Burpees + 1 or 2 Rope Climbs
Advanced: EMOM 5: 10 Burpees + 1 or 2 Rope Climbs
Performed by 11 athletes
Podium
Male RX:
5:49
Female RX:
Male Scaled:
7:43
Female Scaled:
9:31
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Thursday, April 09, 2015
Class:
All
Workout Name:
None
Description:
AMRAP 15
21 Wall Balls (20/14)
15 Calorie Row
9 Deadlifts 225/155
21 Wall Balls (20/14)
15 Calorie Row
9 Deadlifts 225/155
Cooldown:
Beginners: Practice kicking up into Handstand
Intermediate: Practice Kipping HSPU
Advanced: 30 Strict HSPU
Intermediate: Practice Kipping HSPU
Advanced: 30 Strict HSPU
Performed by 12 athletes
Podium
Male RX:
6+23reps
Female RX:
Male Scaled:
5+8reps
Female Scaled:
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Wednesday, April 08, 2015
Class:
All
Workout Name:
None
Description:
Back Squat 5-5 (60%+)
Back Squat 3-3 (70%+)
Back Squat 2-2-2(80%+)
Back Squat 3-3 (70%+)
Back Squat 2-2-2(80%+)
Class:
All
Workout Name:
None
Description:
AMRAP 7
3 Slam Balls (50/30)
3 Chest to Bar Pullups
6 Slam Balls
6 Chest to Bar Pullups
9 Slam Balls
9 Chest to Bar Pullups
12 Slam Balls
12 Chest to Bar Pullups
continue in this pattern until time runs out
3 Slam Balls (50/30)
3 Chest to Bar Pullups
6 Slam Balls
6 Chest to Bar Pullups
9 Slam Balls
9 Chest to Bar Pullups
12 Slam Balls
12 Chest to Bar Pullups
continue in this pattern until time runs out
Performed by 7 athletes
Podium
Male RX:
128 reps
Female RX:
Male Scaled:
63 reps
Female Scaled:
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Tuesday, April 07, 2015
Class:
All
Workout Name:
None
Description:
7 Work Sets (70%+ of 1RM)
2 Snatch High Pulls + 1 Snatch (Power or Squat)
2 Snatch High Pulls + 1 Snatch (Power or Squat)
Class:
All
Workout Name:
CrossFit Open 14.1
Description:
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
30 double-unders
75-lb. power snatches, 15 reps
Performed by 12 athletes
Podium
Male RX:
7+20reps
Female RX:
3+36reps
Male Scaled:
4+39reps
Female Scaled:
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Monday, April 06, 2015
Class:
All
Workout Name:
None
Description:
5 RFT
11 Knees to Elbow
22 Pushups
Run 200m with sandbag (50#/30#)
11 Knees to Elbow
22 Pushups
Run 200m with sandbag (50#/30#)
Cooldown:
10 Tire Flips
Performed by 8 athletes
Podium
Male RX:
11:50
Female RX:
Male Scaled:
18:48
Female Scaled:
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Saturday, April 04, 2015
Class:
endurance
Workout Name:
None
Description:
Wod:
Park perimeter loop
Then
21 sandbag thrusters
Hill carry with a sandbag
15 sandbag thrusters
Hill carry with a sandbag
9 sandbag thrusters
Hill carry with a sandbag
Then
Park perimeter loop
Park perimeter loop
Then
21 sandbag thrusters
Hill carry with a sandbag
15 sandbag thrusters
Hill carry with a sandbag
9 sandbag thrusters
Hill carry with a sandbag
Then
Park perimeter loop
Performed by 1 athlete
Podium
Male RX:
15:14
Female RX:
Male Scaled:
Female Scaled:
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Friday, April 03, 2015
Class:
All
Workout Name:
Bowen
Description:
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Performed by 13 athletes
Podium
Male RX:
20:48
Female RX:
Male Scaled:
27:41
Female Scaled:
28:20
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Thursday, April 02, 2015
Class:
All
Workout Name:
None
Description:
3 RFT
35 Kettlebell Swings (53/35)
25 Front Squats (75/55)
35 Kettlebell Swings (53/35)
25 Front Squats (75/55)
Cooldown:
Beginners: 5 sets of 5+ reps perfect pushups (use bands if needed)
Intermediate: 5 sets of 5+ reps ring pushups
Advanced: Practice Muscle Ups
Intermediate: 5 sets of 5+ reps ring pushups
Advanced: Practice Muscle Ups
Performed by 8 athletes
Podium
Male RX:
7:51
Female RX:
11:49
Male Scaled:
Female Scaled:
12:05
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Wednesday, April 01, 2015
Class:
All
Workout Name:
None
Description:
4 RFT
20m Overhead Walking Lunge with Med Ball (50/30) - one gym length
30 Situps (Advanced 15 Toes to bar)
20 Calorie Row
20m Overhead Walking Lunge with Med Ball (50/30) - one gym length
30 Situps (Advanced 15 Toes to bar)
20 Calorie Row
Cooldown:
5x60m Farmers Carry - two KBs
Performed by 8 athletes
Podium
Male RX:
9:37
Female RX:
Male Scaled:
Female Scaled:
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Class:
Endurance
Warmup:
800m run
Workout Name:
None
Description:
For total laps:
4x4min amlap
sprint the straights, recover on curves
2 min rest between each
4x4min amlap
sprint the straights, recover on curves
2 min rest between each
Performed by 2 athletes
Podium
Male RX:
8 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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