Saturday, April 30, 2016
Class:
Saturday Morning CrossFit
Workout Name:
Terry
Description:
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
Comments:
Athletes can scale the runs, pushups, and bear crawls to target around a 30-minute WOD. This can also be done with a partner.
Performed by 12 athletes
Podium
Male RX:
36:30
Female RX:
Male Scaled:
46:10
Female Scaled:
55:54
Show All Results
Enter Your Results
Friday, April 29, 2016
Class:
All
Workout Name:
None
Description:
12 Snatch Singles from the floor.
Comments:
Build to 90% 1RM. The goal is no misses. This is the last training session before a 1RM next Monday/Tuesday. Either Power or Squat is OK , work on letting the height of the bar determine how high or low you receive the bar.
Class:
All
Workout Name:
None
Description:
AMRAP 12
Row 200m/150m
5 Strict Shoulder Press 95/65 (Adv 115/75)
5 Strict Pullups (any grip)
Row 200m/150m
5 Strict Shoulder Press 95/65 (Adv 115/75)
5 Strict Pullups (any grip)
Performed by 19 athletes
Podium
Male RX:
8+123reps
Female RX:
6+150reps
Male Scaled:
6+182reps
Female Scaled:
5+157reps
Show All Results
Thursday, April 28, 2016
Class:
All
Workout Name:
None
Description:
7 Rounds for time of:
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups
Cooldown:
3x12 Hip Extensions
3 minute seated forward fold
3 minute seated forward fold
Performed by 13 athletes
Podium
Male RX:
13:52
Female RX:
20:30
Male Scaled:
18:53
Female Scaled:
Show All Results
Wednesday, April 27, 2016
Class:
All
Workout Name:
Masters Online Qualifier 16.2
Description:
Deadlift 1RM
Comments:
Go for a heavy "clean" rep. We will use this 1RM to determine percentages for deadlifts in May.
Class:
All
Workout Name:
None
Description:
AMRAP 8
800m run buy-in
Then
10 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
12 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
14 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
16 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
Etc
800m run buy-in
Then
10 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
12 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
14 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
16 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
Etc
Performed by 14 athletes
Podium
Male RX:
131 reps
Female RX:
Male Scaled:
74 reps
Female Scaled:
61 reps
Show All Results
Class:
Endurance
Workout Name:
None
Description:
4x800, rest 3 min
2x400, rest 90 seconds
2x400, rest 90 seconds
Performed by 1 athlete
Podium
Male RX:
28:28
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Workout Name:
Mile TT 5/27/2016
Description:
Mile time trial
Comments:
For those who did not do the TT last Wednesday 5/20/2016
Performed by 3 athletes
Podium
Male RX:
6:19
Female RX:
5:57
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Workout Name:
None
Description:
After mile TT, rest 6 minutes, then
2x800, rest 3 min
2x400, rest 90 sec
Record total time for just the 800 and 400 portions (time trial is recorded separately)
2x800, rest 3 min
2x400, rest 90 sec
Record total time for just the 800 and 400 portions (time trial is recorded separately)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, April 26, 2016
Class:
All
Workout Name:
None
Description:
3 Sets of 1 High Hang Snatch + 1 OHS
3 Sets of 1 Low Hang Snatch + 1 OHS
3 Sets of 1 Snatch + 1 OHS
3 Sets of 1 Low Hang Snatch + 1 OHS
3 Sets of 1 Snatch + 1 OHS
Comments:
Either Power or Squat is OK for the first rep, work on letting the height of the bar determine how high or low you receive the bar.
Class:
All
Workout Name:
Masters Online Qualifier 16.4
Description:
For Time:
55 Bar Facing Burpees
34 Overhead Squats 95/65 (75/55)
21 Muscle Ups (Ring Dips)
20 Minute Cap
55 Bar Facing Burpees
34 Overhead Squats 95/65 (75/55)
21 Muscle Ups (Ring Dips)
20 Minute Cap
Performed by 13 athletes
Podium
Male RX:
11:07
Female RX:
Male Scaled:
10:12
Female Scaled:
9:34
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Monday, April 25, 2016
Class:
All
Workout Name:
None
Description:
Back Squat 5-5
Back Squat 3-3
Back Squat 2-2
Climbing across all six sets, start around 55-60% 1RM
Back Squat 3-3
Back Squat 2-2
Climbing across all six sets, start around 55-60% 1RM
Comments:
Compare to 4's on 3/22/2016
Class:
All
Workout Name:
Masters Online Qualifier 16.3
Description:
AMRAP 15
55 Double Unders
15 Chest to Bar Pullups
5 Hang Power Cleans, 155/105
55+: Chin Over Bar Pullups & 135/95
55 Double Unders
15 Chest to Bar Pullups
5 Hang Power Cleans, 155/105
55+: Chin Over Bar Pullups & 135/95
Performed by 18 athletes
Podium
Male RX:
6+53reps
Female RX:
3+59reps
Male Scaled:
4+110reps
Female Scaled:
4+42reps
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Sunday, April 24, 2016
Class:
All
Workout Name:
None
Description:
30 min AMRAP
Run 0.75 mile loop
Then
30 situps
20 alternating lunges
10 pushups
1 hill
Do not repeat the 0.75 mile loop
Run 0.75 mile loop
Then
30 situps
20 alternating lunges
10 pushups
1 hill
Do not repeat the 0.75 mile loop
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, April 23, 2016
Class:
Saturday Morning CrossFit
Workout Name:
None
Description:
For time:
Run 800m
40 Kettlebell Swings 53/35 (Adv 70/35)
20 Pullups (Adv C2B)
10 Front Squats 185/115
5 Rope Climbs
Run 800m
40 Kettlebell Swings 53/35 (Adv 70/35)
20 Pullups (Adv C2B)
10 Front Squats 185/115
5 Rope Climbs
Performed by 5 athletes
Podium
Male RX:
9:55
Female RX:
Male Scaled:
12:01
Female Scaled:
10:22
Show All Results
Friday, April 22, 2016
Class:
All
Workout Name:
None
Description:
12 minutes to build to a heavy 3-rep squat clean thruster
Class:
All
Workout Name:
None
Description:
15 Thrusters 95/65
30/21 Calorie Row
90 Double Unders
30/21 Calorie Row
15 Thrusters 95/65
30/21 Calorie Row
90 Double Unders
30/21 Calorie Row
15 Thrusters 95/65
Performed by 14 athletes
Podium
Male RX:
5:11
Female RX:
6:45
Male Scaled:
6:59
Female Scaled:
10:22
Show All Results
Thursday, April 21, 2016
Class:
All
Workout Name:
None
Description:
7 sets
3-position squat snatch, high to low
High Hang Squat Snatch + Low Hang Squat Snatch + Touch and Go Full Squat Snatch
3-position squat snatch, high to low
High Hang Squat Snatch + Low Hang Squat Snatch + Touch and Go Full Squat Snatch
Class:
All
Workout Name:
None
Description:
4 rounds
In 3 minutes
Run 400m and then max wall balls in remaining time
Rest 1 minute between rounds
In 3 minutes
Run 400m and then max wall balls in remaining time
Rest 1 minute between rounds
Performed by 11 athletes
Podium
Male RX:
129 reps
Female RX:
94 reps
Male Scaled:
Female Scaled:
Show All Results
Wednesday, April 20, 2016
Class:
All
Warmup:
3 Rounds
5 Hang Power Clean and Jerks, empty bar
3 Inch Worms
5 Kipping Hip Bridges
Then
15 fast burpees
5 Hang Power Clean and Jerks, empty bar
3 Inch Worms
5 Kipping Hip Bridges
Then
15 fast burpees
Workout Name:
None
Description:
6-5-4-3-2-1 reps of:
Clean and Jerk 155/105
Bar Muscle Ups
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)
Clean and Jerk 155/105
Bar Muscle Ups
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)
Performed by 20 athletes
Podium
Male RX:
4:14
Female RX:
12:42
Male Scaled:
7:17
Female Scaled:
8:23
Show All Results
Class:
All
Workout Name:
None
Description:
5 rounds for reps:
40 seconds of work, 20 seconds rest
Max Reps Burpee Box Jump Overs, 24/20"
Beginners: 4x45# plates for men, 3x45# plates for women
Performed by 17 athletes
Podium
Male RX:
55 reps
Female RX:
43 reps
Male Scaled:
Female Scaled:
34 reps
Show All Results
Class:
Endurance
Workout Name:
Mile Time Trial 4/20/2016
Description:
Mile Time Trial
Compare to 2/10/2016
Compare to 2/10/2016
Performed by 3 athletes
Podium
Male RX:
6:19
Female RX:
6:35
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Workout Name:
None
Description:
15 minute AMLAP
Every 90 seconds, do 10 burpees then continue running.
Score is number of laps
Every 90 seconds, do 10 burpees then continue running.
Score is number of laps
Performed by 2 athletes
Podium
Male RX:
3 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, April 19, 2016
Class:
All
Workout Name:
None
Description:
Deadlift 7 @ 50%
Deadlift 5-5 @ 60-70%
Deadlift 3-3-3 @ 85%+
Deadlift 5-5 @ 60-70%
Deadlift 3-3-3 @ 85%+
Comments:
Compare to 3/5/2016
Class:
All
Workout Name:
None
Description:
5 Rounds for time of
40 Double Unders
30 Squats
20/15 Calorie Row
40 Double Unders
30 Squats
20/15 Calorie Row
Performed by 23 athletes
Podium
Male RX:
10:55
Female RX:
13:03
Male Scaled:
17:21
Female Scaled:
14:37
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Monday, April 18, 2016
Class:
All
Warmup:
3 rounds
5 Hang Snatch High Pulls (Rd1: Hip, Rd2: High Hang, Rd3: Low Hang)
7 V-Ups
9 Wall Balls
Then
Run 400m - jog first half, run back
5 Hang Snatch High Pulls (Rd1: Hip, Rd2: High Hang, Rd3: Low Hang)
7 V-Ups
9 Wall Balls
Then
Run 400m - jog first half, run back
Workout Name:
None
Description:
12 Sets
1 Pause Power Snatch
-2 second pause at 2" off the floor
-2 second pause at the knee
60-70% 1RM Power Snatch
1 Pause Power Snatch
-2 second pause at 2" off the floor
-2 second pause at the knee
60-70% 1RM Power Snatch
Class:
All
Workout Name:
None
Description:
30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups
10m Shuttle Runs
Plate Pushups
Comments:
Compare to 2/16/2015
Performed by 16 athletes
Podium
Male RX:
7:01
Female RX:
10:46
Male Scaled:
Female Scaled:
14:00
Show All Results
Saturday, April 16, 2016
Class:
Saturday Morning CrossFit
Workout Name:
Partner Morrison
Description:
With a partner:
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Performed by 2 athletes
Podium
Male RX:
16:24
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Saturday Morning CrossFit
Workout Name:
None
Description:
With your partner, 1 mile sandbag run (50/30). Both partners run together. Switch who carries the sandbag at any point.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, April 15, 2016
Class:
All
Warmup:
3 rounds
7 Steps banded side shuffle, each way
7 High Hang Squat Snatch, empty bar
1 Wall Walk (Adv 2)
7 Steps banded side shuffle, each way
7 High Hang Squat Snatch, empty bar
1 Wall Walk (Adv 2)
Workout Name:
None
Description:
10 sets of 1
Low Hang Squat Snatch with 5-second pause at the bottom of receiving position
50-60% 1RM Squat Snatch
Rest ~45 seconds between reps
Low Hang Squat Snatch with 5-second pause at the bottom of receiving position
50-60% 1RM Squat Snatch
Rest ~45 seconds between reps
Class:
All
Workout Name:
CrossFit.com 160402
Description:
AMRAP 20
Run 400m
20 Medball Situps 20/14 (Advanced GHD Situps)
10 Overhead Squats 95/65
Run 400m
20 Medball Situps 20/14 (Advanced GHD Situps)
10 Overhead Squats 95/65
Performed by 12 athletes
Podium
Male RX:
6+80reps
Female RX:
5+100reps
Male Scaled:
5+10reps
Female Scaled:
4+420reps
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Thursday, April 14, 2016
Class:
All
Warmup:
3 rounds, crawl - walk - run style building in intensity
Row 200m/150m
5 Burpee Box Jump Overs
Row 200m/150m
5 Burpee Box Jump Overs
Workout Name:
Repeatability Test - Round 1
Description:
3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m
Rest 12 minutes between rounds
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m
Rest 12 minutes between rounds
Comments:
Compare to 7/14/2014
Performed by 10 athletes
Podium
Male RX:
4:31
Female RX:
5:53
Male Scaled:
4:56
Female Scaled:
5:50
Show All Results
Class:
All
Workout Name:
Repeatability Test - Round 2
Description:
3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m
Rest 12 minutes between rounds
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m
Rest 12 minutes between rounds
Performed by 9 athletes
Podium
Male RX:
4:21
Female RX:
6:12
Male Scaled:
5:20
Female Scaled:
5:49
Show All Results
Class:
All
Workout Name:
Repeatability Test - Round 3
Description:
3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m
Rest 12 minutes between rounds
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m
Rest 12 minutes between rounds
Performed by 10 athletes
Podium
Male RX:
4:26
Female RX:
6:45
Male Scaled:
4:59
Female Scaled:
5:40
Show All Results
Wednesday, April 13, 2016
Class:
All
Warmup:
Warmup:
400m run
then
15-10-5
Med Ball Squat Clean 20/14
V-Ups or Frog Kicks
10 Minutes to warmup for heavy squat cleans and muscle ups/ring dips. Advanced: Try to build to a 1-rep squat clean 10-20 lbs over the weight you'll do in the WOD
400m run
then
15-10-5
Med Ball Squat Clean 20/14
V-Ups or Frog Kicks
10 Minutes to warmup for heavy squat cleans and muscle ups/ring dips. Advanced: Try to build to a 1-rep squat clean 10-20 lbs over the weight you'll do in the WOD
Workout Name:
None
Description:
For time:
21/15 Calorie Bike (25/18 on airdyne)
9 Squat Cleans 225/135
15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips)
9 Squat Cleans 225/135
21/15 Calorie Bike (25/18 on airdyne)
21/15 Calorie Bike (25/18 on airdyne)
9 Squat Cleans 225/135
15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips)
9 Squat Cleans 225/135
21/15 Calorie Bike (25/18 on airdyne)
Cooldown:
2 rounds
4 sets of 50' single kettlebell farmers carry + 5 push press with single kettlebell (walk one gym length, push press, walk back, push press, walk back, push press, walk back, push press) - 53/35
First round with one hand, second round with the other. Rest 1 minute between rounds.
Focus on using core to keep upper body upright and not over-leaning away from the loaded arm.
4 sets of 50' single kettlebell farmers carry + 5 push press with single kettlebell (walk one gym length, push press, walk back, push press, walk back, push press, walk back, push press) - 53/35
First round with one hand, second round with the other. Rest 1 minute between rounds.
Focus on using core to keep upper body upright and not over-leaning away from the loaded arm.
Performed by 9 athletes
Podium
Male RX:
8:53
Female RX:
Male Scaled:
13:07
Female Scaled:
12:16
Show All Results
Class:
Endurance
Workout Name:
None
Description:
Run 100m
10 walking lunges
Run 200m
20 walking lunges
Run 300m
30 walking lunges
Run 400m
40 walking lunges
Run 400m
40 situps
Run 300m
30 situps
Run 200m
20 situps
Run 100m
10 situps
10 walking lunges
Run 200m
20 walking lunges
Run 300m
30 walking lunges
Run 400m
40 walking lunges
Run 400m
40 situps
Run 300m
30 situps
Run 200m
20 situps
Run 100m
10 situps
Performed by 3 athletes
Podium
Male RX:
13:40
Female RX:
16:40
Male Scaled:
Female Scaled:
Show All Results
Tuesday, April 12, 2016
Class:
All
Warmup:
20-second PVC Overhead Squat hold
Run 200m
20-second PVC Overhead Squat hold
Run 200m
20-second empty bar Overhead Squat hold
Run 200m
20-second empty bar Overhead Squat hold
Run 200m
20-second PVC Overhead Squat hold
Run 200m
20-second empty bar Overhead Squat hold
Run 200m
20-second empty bar Overhead Squat hold
Workout Name:
None
Description:
3 sets of 1 rep of complex, empty bar or 65/45
Hip Snatch High Pull + High Hang Snatch High Pull + Low Hang Snatch High Pull
Rest ~30 seconds
3 sets of 5 reps, Snatch High Pull Pull Under, PVC or empty bar
Rest ~45 seconds
7 sets of 1 rep of complex:
Hip Squat Snatch + High Hang Squat Snatch + Low Hang Squat Snatch
30-50% 1RM Squat Snatch
Rest ~45 seconds between sets
Hip Snatch High Pull + High Hang Snatch High Pull + Low Hang Snatch High Pull
Rest ~30 seconds
3 sets of 5 reps, Snatch High Pull Pull Under, PVC or empty bar
Rest ~45 seconds
7 sets of 1 rep of complex:
Hip Squat Snatch + High Hang Squat Snatch + Low Hang Squat Snatch
30-50% 1RM Squat Snatch
Rest ~45 seconds between sets
Class:
All
Workout Name:
None
Description:
AMRAP 7
10 Double Unders
2 Toes to bar
20 Double Unders
4 Toes to bar
30 Double Unders
6 Toes to bar
40/8
50/10
60/12
Etc
10 Double Unders
2 Toes to bar
20 Double Unders
4 Toes to bar
30 Double Unders
6 Toes to bar
40/8
50/10
60/12
Etc
Cooldown:
6x10 Bulgarian Split Squats, unweighted, switch legs each set
Performed by 15 athletes
Podium
Male RX:
373 reps
Female RX:
240 reps
Male Scaled:
254 reps
Female Scaled:
Show All Results
Monday, April 11, 2016
Class:
All
Warmup:
Start or Finish with 15/10 Calorie Row
3 Rounds
8 Barbell Rows, empty bar (1st round mixed grip one way, 2nd round mixed grip other way, 3rd round supinated grip)
8 Push Press, empty bar
15-25 Heavy Jump Ropes
3 Rounds
8 Barbell Rows, empty bar (1st round mixed grip one way, 2nd round mixed grip other way, 3rd round supinated grip)
8 Push Press, empty bar
15-25 Heavy Jump Ropes
Workout Name:
None
Description:
Row 30/21 Cal
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups
Cooldown:
With a partner
Beginners: 40 Strict Pullups with bands, split any way
Intermediate: 60 Strict Pullups, split any way
Advanced: 60 Strict Chest to Bar Pullups, split any way
Note: use any grip
Beginners: 40 Strict Pullups with bands, split any way
Intermediate: 60 Strict Pullups, split any way
Advanced: 60 Strict Chest to Bar Pullups, split any way
Note: use any grip
Performed by 12 athletes
Podium
Male RX:
9:41
Female RX:
Male Scaled:
14:01
Female Scaled:
Show All Results
Sunday, April 10, 2016
Class:
Endurance
Warmup:
3 rounds
Run 200m
5 hollow swings
10 pushups
20 air squats
Run 200m
5 hollow swings
10 pushups
20 air squats
Workout Name:
None
Description:
3 RFT
Row 500m
25 burpees
25 box jumps (24"/20")
25 weighted situps (35/25)
25 KB swings (53/35)
Run 800m
Row 500m
25 burpees
25 box jumps (24"/20")
25 weighted situps (35/25)
25 KB swings (53/35)
Run 800m
Performed by 4 athletes
Podium
Male RX:
38:06
Female RX:
49:44
Male Scaled:
Female Scaled:
Show All Results
Saturday, April 09, 2016
Class:
9AM CrossFit
Workout Name:
None
Description:
3 rounds for time of:
36/30 Calorie Row
24 Pushups
12 Front Squats, 155/105
36/30 Calorie Row
24 Pushups
12 Front Squats, 155/105
Performed by 3 athletes
Podium
Male RX:
15:10
Female RX:
19:25
Male Scaled:
15:30
Female Scaled:
Show All Results
Class:
Open Gym Strength/Skill
Workout Name:
None
Description:
EMOM 6
Even: 5 Heavy Deadlifts - does not have to be unbroken but try not to drop every rep (~80-90% 1RM)
Odd: 50-75 Double Unders (stop at 45 seconds if not completed)
Even: 5 Heavy Deadlifts - does not have to be unbroken but try not to drop every rep (~80-90% 1RM)
Odd: 50-75 Double Unders (stop at 45 seconds if not completed)
Performed by 0 athletes
Podium
Male:
Female:
Class:
Open Gym Metcon
Workout Name:
None
Description:
AMRAP 10 of:
9 Sumo Deadlift High Pulls (95/65)
12 Wallballs (30/20)
:30 rest between rounds
9 Sumo Deadlift High Pulls (95/65)
12 Wallballs (30/20)
:30 rest between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, April 08, 2016
Class:
All
Workout Name:
None
Description:
Handstand and Handstand Walk Practice
Beginners
EMOM 6
Minute 1: 15 second HS hold
Minute 2: 30 second HS hold
Minute 3: 45 second HS hold
Minute 4: 15 second HS hold
Minute 5: 30 second HS hold
Minute 6: 45 second HS hold
If unable to complete full time then rest the remainder and pick up at the next minute
Intermediate: Practice HS walks. Suggestion is to start from the nose and toes position against the wall and practice shifting weight away from the wall
Advanced: Death by 10ft HS walk.
Minute 1: 10ft HS walk
Minute 2: 20ft HS walk
Minute 3: 30ft HS walk
Etc until unable to complete within the minute. You do not need to drop down after each 10ft segment, if you have space you can keep going.
Beginners
EMOM 6
Minute 1: 15 second HS hold
Minute 2: 30 second HS hold
Minute 3: 45 second HS hold
Minute 4: 15 second HS hold
Minute 5: 30 second HS hold
Minute 6: 45 second HS hold
If unable to complete full time then rest the remainder and pick up at the next minute
Intermediate: Practice HS walks. Suggestion is to start from the nose and toes position against the wall and practice shifting weight away from the wall
Advanced: Death by 10ft HS walk.
Minute 1: 10ft HS walk
Minute 2: 20ft HS walk
Minute 3: 30ft HS walk
Etc until unable to complete within the minute. You do not need to drop down after each 10ft segment, if you have space you can keep going.
Performed by 4 athletes
Podium
Male RX:
260 ft
Female RX:
120 ft
Male Scaled:
95 ft
Female Scaled:
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Class:
All
Workout Name:
None
Description:
For time:
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor)
18 Toes to Bar
Advanced: Back Squat 185/115 if able to do unbroken or in large sets.
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor)
18 Toes to Bar
Advanced: Back Squat 185/115 if able to do unbroken or in large sets.
Performed by 13 athletes
Podium
Male RX:
7:30
Female RX:
8:06
Male Scaled:
12:40
Female Scaled:
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Thursday, April 07, 2016
Class:
All
Workout Name:
None
Description:
7 sets
1 Hip Snatch High Pull + 1 High Hang Snatch High Pull + 1 High Hang Power Snatch
Focus on bringing the bar back to the hip position during the high hang reps.
Stay under 60% of 1RM Power Snatch
1 Hip Snatch High Pull + 1 High Hang Snatch High Pull + 1 High Hang Power Snatch
Focus on bringing the bar back to the hip position during the high hang reps.
Stay under 60% of 1RM Power Snatch
Class:
All
Workout Name:
None
Description:
For time:
30 Box Jumps 24/20
60 Wall Balls 20/14
30 Hang Power Cleans, 115/75
30 Box Jumps 24/20
60 Wall Balls 20/14
30 Hang Power Cleans, 115/75
Comments:
Advanced: 135/85 but with a 10 minute cap. The goal is big unbroken sets on both wall balls and power cleans.
Performed by 15 athletes
Podium
Male RX:
4:14
Female RX:
6:33
Male Scaled:
10:06
Female Scaled:
8:36
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Wednesday, April 06, 2016
Class:
All
Workout Name:
None
Description:
5x10 steps dual KB overhead walking lunge.
Beginners: Use medball or bumper plate
Beginners: Use medball or bumper plate
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
60 Double Unders
20 Kettlebell Swings, 53/35
20 Burpees to 6" Target
Advanced: 100 Double Unders and 70/53 KB.
60 Double Unders
20 Kettlebell Swings, 53/35
20 Burpees to 6" Target
Advanced: 100 Double Unders and 70/53 KB.
Performed by 13 athletes
Podium
Male RX:
9:53
Female RX:
11:50
Male Scaled:
12:26
Female Scaled:
14:38
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Tuesday, April 05, 2016
Class:
All
Workout Name:
None
Description:
AMRAP 30
Run 400m/Row 500m
5 Pullups
10 Pushups
15 Squats
Run 400m/Row 500m
5 Pullups
10 Pushups
15 Squats
Comments:
Alternate running and rowing each round
Performed by 18 athletes
Podium
Male RX:
9+464reps
Female RX:
8+594reps
Male Scaled:
5+501reps
Female Scaled:
7+98reps
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Monday, April 04, 2016
Class:
All
Workout Name:
None
Description:
4 sets of 3 Hip Snatch High Pull - Empty bar or 65/45
Rest 30 seconds between sets
3 sets of 2 Hip Muscle Snatch - Empty bar or 65/45
Rest 30-45 seconds between sets
5 sets of 1 Hip Power Snatch - 50-60% 1RM Power Snatch
Rest 1 minute between sets
Rest 30 seconds between sets
3 sets of 2 Hip Muscle Snatch - Empty bar or 65/45
Rest 30-45 seconds between sets
5 sets of 1 Hip Power Snatch - 50-60% 1RM Power Snatch
Rest 1 minute between sets
Class:
All
Workout Name:
None
Description:
3 Rounds for time of:
15 Push Jerks, 115/75
5 Burpees
1 Rope Climb
5 Burpees
1 Rope Climb
15 Push Jerks, 115/75
5 Burpees
1 Rope Climb
5 Burpees
1 Rope Climb
Performed by 13 athletes
Podium
Male RX:
6:42
Female RX:
8:32
Male Scaled:
6:43
Female Scaled:
9:23
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Sunday, April 03, 2016
Class:
All
Workout Name:
None
Description:
30 min AMRAP
10 push-ups
15 sit-ups
20 squats
1 hill sprint
Every round increase by 1 hill sprint
10 push-ups
15 sit-ups
20 squats
1 hill sprint
Every round increase by 1 hill sprint
Performed by 4 athletes
Podium
Male RX:
7+49reps
Female RX:
Male Scaled:
Female Scaled:
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Saturday, April 02, 2016
Class:
All
Workout Name:
CrossFit Baseline
Description:
For time:
500m row
40 squats
30 situps
20 pushups
10 pullups
500m row
40 squats
30 situps
20 pushups
10 pullups
Performed by 7 athletes
Podium
Male RX:
4:04
Female RX:
5:24
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Time Component
Description:
With a partner:
6 rounds, alternating rounds
Partner 1: 200m sandbag run (50/30)
Partner 2: Max reps Pushups/Ring Pushups/HSPU
Alternate each round so each partner does 3 rounds of running and 3 rounds of pushups
Two scores: total time and total reps
6 rounds, alternating rounds
Partner 1: 200m sandbag run (50/30)
Partner 2: Max reps Pushups/Ring Pushups/HSPU
Alternate each round so each partner does 3 rounds of running and 3 rounds of pushups
Two scores: total time and total reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Pushup Reps Component
Description:
With a partner:
6 rounds, alternating rounds
Partner 1: 200m sandbag run (50/30)
Partner 2: Max reps Pushups/Ring Pushups/HSPU
Alternate each round so each partner does 3 rounds of running and 3 rounds of pushups
Two scores: total time and total reps
6 rounds, alternating rounds
Partner 1: 200m sandbag run (50/30)
Partner 2: Max reps Pushups/Ring Pushups/HSPU
Alternate each round so each partner does 3 rounds of running and 3 rounds of pushups
Two scores: total time and total reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, April 01, 2016
Class:
All
Workout Name:
None
Description:
5x5 High Box Jumps
Performed by 7 athletes
Podium
Male RX:
47 in
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
AMRAP 6
4 Deadlifts 315/215
8 Toes to Bar
12 Box Jumps 24/20
4 Deadlifts 315/215
8 Toes to Bar
12 Box Jumps 24/20
Cooldown:
Sled Push with remaining class time
Performed by 8 athletes
Podium
Male RX:
6+1reps
Female RX:
Male Scaled:
4+6reps
Female Scaled:
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