Sunday, April 30, 2017

Class:
Endurance
Workout Name:
None
Description:
5 RFT
5 hills
10 burpees
15 situps
20 alternating jumping lunges (scale to 20 jumping squats)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
chris g
50:00
Female Scaled:
Show All Results

Saturday, April 29, 2017

Class:
All
Workout Name:
None
Description:
25-20-15-10-5 reps of:
Kettlebell Swings 53/35
Sandbag Walking Lunge (steps) 50/30
Push Ups

Advanced: 70/53 KBS & Deficit Push Ups (4"/2")
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, April 28, 2017

Class:
All
Workout Name:
None
Description:
Snatch balance + 2 Overhead Squats
Performed by 3 athletes
Podium
Male:
Matthew A
225 lbs
Female:
Heather A
115 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 rounds for time of
Run 400m
21 Box Jumps, 24/20"
21 Wall Balls 20/14
Performed by 3 athletes
Podium
Male RX:
Matthew A
11:09
Female RX:
Heather A
16:58
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
3 rounds
Ski 16/12 Calories
5 Double KB Deadlifts + 10m Farmers Carry + 5 Double KB Deadlifts + 10m Farmers Carry
200m run with sandbag
5 Double KB Deadlifts + 10m Farmers Carry + 5 Double KB Deadlifts + 10m Farmers Carry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, April 27, 2017

Class:
All
Workout Name:
AGOQ 17.4
Description:
2 rounds
10 Deadlifts, 315/225
20 Deficit Handstand Push Ups (4.5"/3" Deficit)
30 Front Squats, 95/65

Scaled
255/175 DL, no deficit, 75/55 squats
Cooldown:
5-10 minute recovery row or ski
Performed by 3 athletes
Podium
Male RX:
Dennis S
9:49
Female RX:
Male Scaled:
Thomas M
16:57
Female Scaled:
Show All Results

Wednesday, April 26, 2017

Class:
All
Workout Name:
AGOQ 17.3
Description:
21-15-9
Shoulder to Overhead 135/95
Chest to Bar Pullups
Performed by 3 athletes
Podium
Male RX:
Dennis S
3:46
Female RX:
Male Scaled:
Thomas M
10:04
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
Row 1000m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
3 rounds
15 Burpees
15 Ring Rows
15 Wall Balls
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, April 25, 2017

Class:
All
Workout Name:
None
Description:
12 Minutes to practice/build to a heavy squat clean
Performed by 3 athletes
Podium
Male:
Sebastian A
265 lbs
Female:
Show All Results
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 5 athletes
Podium
Male RX:
Sebastian A
174 reps
Female RX:
Care B
169 reps
Male Scaled:
Thomas M
120 reps
Female Scaled:
Show All Results

Monday, April 24, 2017

Class:
All
Workout Name:
None
Description:
3 Rounds for time
30 Alternating Dumbbell Snatch, 50/35
25 Calorie Row
20 Burpees over Bar/Paralette
10 Ring Muscle Ups (or 15 Ring Dips/Bar Dips/Ring Push Ups)
Time cap: 20 minutes
Performed by 1 athlete
Podium
Male RX:
Douglas T
1:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 8
Bike 12/8 Cal
8 Slam Balls
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 8
32 Double Unders/48 Singles
8 GHD Situps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
For time:
100 dumbbell snatches, 50/35 lb.
80-calorie row
60 burpees
40 muscle-ups
Time cap: 20 minutes
Performed by 5 athletes
Podium
Male RX:
Dennis S
261 reps
Female RX:
Male Scaled:
Thomas M
220 reps
Female Scaled:
Show All Results

Saturday, April 22, 2017

Class:
All
Workout Name:
None
Description:
With a partner
Row 5000/4000m for time

Switch every 2 minutes. Start each 2 minutes with 8 over the rower burpees.
Performed by 3 athletes
Podium
Male RX:
Dennis S
22:42
Female RX:
Karina R
24:05
Male Scaled:
Female Scaled:
Show All Results

Friday, April 21, 2017

Class:
All
Workout Name:
Liam
Description:
For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Comments:
Scaled Variations
Intermediate:
Run 600m with plate
60 Toes to Bar
40 Front Squats
6 Rope Climbs
Run 600m with plate

Beginner
Run 400m with plate
60 Hanging Knee Raise
40 Front Squats
20 Rope Pulls from laying to standing
Run 400m with plate
Performed by 6 athletes
Podium
Male RX:
Dennis S
24:35
Female RX:
Male Scaled:
Female Scaled:
Karina R
60:06
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
6 rounds
9 American Kettlebell Swings
12 Alternating Jumping Lunges
15 Situps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, April 20, 2017

Class:
All
Workout Name:
None
Description:
3 RFT
21 Bar Facing Burpees
18 Deadlifts, 225/155
15/10 Calorie Bike
Performed by 5 athletes
Podium
Male RX:
Douglas T
17:16
Female RX:
Male Scaled:
Owen R
15:30
Female Scaled:
Karina R
17:34
Show All Results

Wednesday, April 19, 2017

Class:
All
Workout Name:
None
Description:
3x12 alternating back rack step back lunge
then
3x4 strict shoulder press
Performed by 5 athletes
Podium
Male:
Matthew A
370 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
3 rounds
With a partner
Partner A Runs 400m while Partner B Rows 500m/400m
Once both complete their portion, switch:
Partner B Runs 400m while Partner A Rows 500m/400m
Rest 3:00 after each round

Score is total time including two rests
Performed by 4 athletes
Podium
Male RX:
Matthew A
16:24
Female RX:
Male Scaled:
Dennis S
16:25
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
16 minute EMOM for total reps
A)Bike (calories)
B)Dumbbell Box Step Ups
C)Hanging Knee Raise (Advanced Toes to Bar)
D)Rest
Performed by 1 athlete
Podium
Male RX:
Dennis S
205 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, April 18, 2017

Class:
All
Workout Name:
None
Description:
5 Work Sets
Power Clean + Hang Squat Clean + Split Jerk
Performed by 8 athletes
Podium
Male:
Dennis S
250 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
For time:
25 Handstand Push Ups
150 Double Unders
75 Wall Balls
150 Double Unders
25/18 Calorie Ski
Performed by 6 athletes
Podium
Male RX:
Dennis S
12:15
Female RX:
Male Scaled:
Owen R
15:30
Female Scaled:
Show All Results

Monday, April 17, 2017

Class:
All
Workout Name:
None
Description:
Build to a heavy 1-rep Power Snatch
Performed by 11 athletes
Podium
Male:
Matthew A
215 lbs
Female:
Karina R
55 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 12
15 Power Snatch, 75/55
10/7 Cal Row
5 Bar Muscle Ups
Performed by 9 athletes
Podium
Male RX:
Dennis S
5+3reps
Female RX:
Male Scaled:
Thomas M
3+7reps
Female Scaled:
Karina R
3+12reps
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
5 rounds

AMRAP 3
15 Squats
10 Russian KB Swings
5 Push Ups (Advanced Ring Push Ups or Dips)

Rest 1:00 between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, April 15, 2017

Class:
All
Workout Name:
None
Description:
4 rounds as 12 minute EMOM
Min 1: 1 round of strict "Cindy": 5 Strict Pullups, 10 Push Ups, 15 Squats
Min 2: Row 15/12 Cal
Min 3: 10 Clean and Jerks, athlete's choice of weight so they can complete the 10 within the minute

QuickFit: Ring Rows for Pullups, 20 American KB Swings for CnJ
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, April 14, 2017

Class:
QuickFit
Workout Name:
None
Description:
30/21 Cal Bike
30 Kettlebell Swings
30 Situps
30/21 Cal Ski
30 Situps
30 Kettlebell Swings
30/21 Cal Bike
Performed by 1 athlete
Podium
Male RX:
Matt L
10:25
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
12 minutes to practice/build in weight
High High Squat Snatch

Advanced: Every :30 for 5 minutes
1 High Hang Squat Snatch
Comments:
Slightly heavier than Friday 4/7/2017
Performed by 3 athletes
Podium
Male:
Dennis S
145 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
3 rounds
24/18 Calorie Row
12 Box Jumps, 30/24
30' Handstand Walk
Performed by 2 athletes
Podium
Male RX:
chris g
10:53
Female RX:
Male Scaled:
Matt L
13:35
Female Scaled:
Show All Results

Thursday, April 13, 2017

Class:
All
Workout Name:
CrossFit.com 170403
Description:
6-9-12-9-6 reps of:
Burpees over Bar
Front Squat 185/125
Chest to Bar Pullups
Performed by 6 athletes
Podium
Male RX:
Dennis S
8:38
Female RX:
Heather A
23:58
Male Scaled:
Matt L
12:23
Female Scaled:
Karina R
17:36
Show All Results
Class:
All
Workout Name:
None
Description:
10 rope climbs
Performed by 4 athletes
Podium
Male RX:
Matthew A
3:20
Female RX:
Male Scaled:
chris g
10:00
Female Scaled:
Karina R
5:00
Show All Results

Wednesday, April 12, 2017

Class:
All
Workout Name:
None
Description:
3 Rounds for time of:
Ski 20/15 Calories
40 Wall Balls
800m Run
Performed by 6 athletes
Podium
Male RX:
Matt L
22:10
Female RX:
Care B
23:42
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
3 sets, not for time
:30 DB Ball Hold 100/70
Max reps unbroken ring push-ups
Rest as needed
Performed by 2 athletes
Podium
Male RX:
Drew M
49 reps
Female RX:
Male Scaled:
Douglas T
33 reps
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 15
Run 200m
15 Overhead Lunge with med ball
15 Ring Rows
Cooldown:
2 rounds
15 GHD Situps
15 Hip Extensions
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Endurance
Warmup:
4 laps of in and outs
Workout Name:
None
Description:
30 min AMRAP
Run 400m
10 burpees

add 1 burpee each round
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, April 11, 2017

Class:
All
Workout Name:
None
Description:
5 sets for load
2 Push Press
2 Push Jerks
1 Split Jerk
Performed by 6 athletes
Podium
Male:
Dennis S
210 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 20
Double Unders (Beginner: 30, Intermediate: 60, Advanced: 90)
25/18 Calorie Bike
20 Alternating Dumbbell Snatch, 50/35
15 GHD Sit Ups or V-Ups
Performed by 8 athletes
Podium
Male RX:
Dennis S
4+3reps
Female RX:
Heather A
3+102reps
Male Scaled:
Douglas T
3+101reps
Female Scaled:
Show All Results

Monday, April 10, 2017

Class:
All
Workout Name:
None
Description:
Back Squat 2-2-2-2-2-2-2
Performed by 10 athletes
Podium
Male:
Dennis S
345 lbs
Female:
Karina R
135 lbs
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 16
4 Burpee Box Jumps
8 Dumbbell Snatch
16/12 Calorie Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Every 4 minutes for 5 rounds
Run 400m
21 KB Swings, 53/35
12 Pull Ups

Record total working time for the five intervals
Performed by 8 athletes
Podium
Male RX:
Dennis S
14:45
Female RX:
Karina R
20:52
Male Scaled:
2-way Tie
18:00
Female Scaled:
Show All Results

Sunday, April 09, 2017

Class:
Endurance
Workout Name:
None
Description:
Run 0.75 mile
20 hills
Run 0.75 mile
Performed by 3 athletes
Podium
Male RX:
Douglas T
23:24
Female RX:
Male Scaled:
chris g
28:00
Female Scaled:
Show All Results

Saturday, April 08, 2017

Class:
All
Workout Name:
None
Description:
In a team of 3
AMRAP 25
100/70 Calorie Bike
50 Power Cleans 135/95
100/70 Calorie Bike
50 Power Cleans 155/105
100/70 Calorie Bike
50 Power Cleans 185/125
100/70 Calorie Bike
Max Power Cleans @ 205/135

QuickFit
Sub Power Cleans for 50 Squats + 40 Situps + 30 Push Ups (one person works at a time)
Performed by 1 athlete
Podium
Male RX:
Douglas T
443 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, April 07, 2017

Class:
QuickFit
Workout Name:
None
Description:
AMRAP 4 minutes x 3 rounds
20 Double Unders/40 Singles
10 Kettlebell Swings
5 Burpees to a stack of plates or a box (add a plate each 4 minute AMRAP)
Rest 1:00
Performed by 1 athlete
Podium
Male RX:
Dennis S
12+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
10 minutes to practice the Hip Squat Snatch
Advanced:
Every 30 seconds for 5 minutes: 1 Hip Squat Snatch around 60% 1RM Squat Snatch
Performed by 2 athletes
Podium
Male:
Dennis S
135 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
50/35 Calorie Row
then 5 rounds
10 Burpees
10 Toes to Bar
then
50/35 Calorie Row
Performed by 4 athletes
Podium
Male RX:
Dennis S
9:39
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Thursday, April 06, 2017

Class:
All
Workout Name:
None
Description:
Split Jerk 1-1-1-1-1
Performed by 6 athletes
Podium
Male:
Sebastian A
235 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
For time
50 Medicine Ball Squat Cleans, 20/14
25 Push Jerks, 155/105
50 Medicine Ball Squat Cleans, 20/14
Performed by 6 athletes
Podium
Male RX:
Matthew A
8:19
Female RX:
Male Scaled:
Phillip S
13:28
Female Scaled:
Show All Results

Wednesday, April 05, 2017

Class:
All
Workout Name:
None
Description:
Spend 10 minutes climbing in weight in a 3-rep touch-and-go deadlift as warm-up. Advanced athletes should build to a heavier weight than their workout weight.
Performed by 3 athletes
Podium
Male:
Sam D
335 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 7
7 Deadlifts, 275/185
14 Alternating Pistols
21 Double Unders
Cooldown:
Recovery
3-4 minute recovery row
Performed by 3 athletes
Podium
Male RX:
Sam D
4+14reps
Female RX:
Male Scaled:
Thomas M
2+7reps
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
3 rounds
Run 200m
Row 250/200m
Bike 500/400m
10 Burpees
Cooldown:
Core
2 sets
25 Situps
15 Frog Kicks
5 Sandbag Front Rack Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, April 04, 2017

Class:
All
Workout Name:
None
Description:
3 RFT
15 Burpee Box Jump Overs 24/20"
12 Power Cleans, 185/125
9 Ring Muscle Ups

Scale Ring Muscle Ups to 15 Chest to Bar Pullups or 18 Pull Ups
Performed by 6 athletes
Podium
Male RX:
Dennis S
14:53
Female RX:
Male Scaled:
Thomas M
24:43
Female Scaled:
Karina R
18:35
Show All Results

Monday, April 03, 2017

Class:
All
Workout Name:
None
Description:
Front Squat 5-5
Front Squat 3-3
Front Squat 1-1-1
Performed by 11 athletes
Podium
Male:
Dennis S
320 lbs
Female:
Karina R
95 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
4 Rounds for time of:
15 Ring Dips/Bench Press
30 Sit Ups
400m Run
Performed by 11 athletes
Podium
Male RX:
Drew M
13:40
Female RX:
Male Scaled:
Phillip S
19:30
Female Scaled:
Karina R
18:32
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
5-10-15-20-25 reps for time of:
Wall Balls
Ring Rows
Ski (calories) - female = 4-8-12-16-20
Performed by 1 athlete
Podium
Male RX:
Dennis S
19:50
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Sunday, April 02, 2017

Class:
Endurance
Warmup:
3 rounds
Run 200m
5 pushups
10 OH squats with PVC
10 PVC pass throughs
Workout Name:
None
Description:
10 Rounds
10 cal row
10 burpees
10 situps/GHDs/T2B (choose 1 or alternate between rounds)
Rest 1 minute
Performed by 1 athlete
Podium
Male RX:
chris g
34:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Saturday, April 01, 2017

Class:
All
Workout Name:
None
Description:
2 rounds of:
25/18 Cal Ski
30 KB Swings 70/53
25/18 Cal Bike
30 Squats
25/18 Cal Row
30 Plate Push Ups
then after the 2 rounds
3 Rope Climbs
(20 minute cap)
Performed by 1 athlete
Podium
Male RX:
Drew M
25:33
Female RX:
Male Scaled:
Female Scaled:
Show All Results

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