Monday, April 30, 2018
Class:
QuickFit
Warmup:
30 Mountain Climbers
20 Squats
10 Mountain Climbers
5 Squats
20 Squats
10 Mountain Climbers
5 Squats
Workout Name:
None
Description:
EMOM 15
A) 2x15m sled push, 90/25#
B) 15 Wall Balls
C) :30 Flutter Kicks holding med ball in front
A) 2x15m sled push, 90/25#
B) 15 Wall Balls
C) :30 Flutter Kicks holding med ball in front
Cooldown:
Core/Recovery
20 Hip Extensions, slow and controlled
1:00 seated forward fold
10 Hip Extensions
20 Hip Extensions, slow and controlled
1:00 seated forward fold
10 Hip Extensions
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Class:
All
Warmup:
Run 200m
20 Leg Swings each leg (front-to-back)
Run 200m
10 Inch Worms
20 Leg Swings each leg (front-to-back)
Run 200m
10 Inch Worms
Workout Name:
None
Description:
Zero Bounce Deadlift 5x3 @75-85% of 1RM
Class:
All
Workout Name:
None
Description:
4 Rounds
Run 400m
Row 250m
Rest :90
Run fast and empty the tank every time on the row.
Run 400m
Row 250m
Rest :90
Run fast and empty the tank every time on the row.
Performed by 3 athletes
Podium
Male RX:
15:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
EMOM 10:00
3 Bar Muscle Ups
3 Bar Muscle Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, April 29, 2018
Class:
All
Warmup:
4 Heavy Wall Balls
2 Knees to Elbow
8 Heavy Wall Balls
4 Knees to Elbow
12 Heavy Wall Balls
6 Knees to Elbow
2 Knees to Elbow
8 Heavy Wall Balls
4 Knees to Elbow
12 Heavy Wall Balls
6 Knees to Elbow
Workout Name:
None
Description:
Age Group Online Qualifier 1
For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
Men use 135 lb.
Women use 95 lb.
Time cap: 10 minutes
For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
Men use 135 lb.
Women use 95 lb.
Time cap: 10 minutes
Cooldown:
EMOM 12
A) 6 Bulgarian Split Squats with dumbbells, each side
B) 6 Rotating Side Bridges with 5-10# in hand
C) 6 Lunge into free handstand
Alternate movements per minute. Slow and controlled is preferred, even if you perform less reps.
A) 6 Bulgarian Split Squats with dumbbells, each side
B) 6 Rotating Side Bridges with 5-10# in hand
C) 6 Lunge into free handstand
Alternate movements per minute. Slow and controlled is preferred, even if you perform less reps.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, April 28, 2018
Class:
All
Workout Name:
None
Description:
AMRAP 7
Ski 12/8 Cal
18 Wall Ball Shots
Ski 12/8 Cal
18 Wall Ball Shots
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
AMRAP 7
Row 15/10 Cal
12 Double Dumbbell Push Press, 50s/35s
Row 15/10 Cal
12 Double Dumbbell Push Press, 50s/35s
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
AMRAP 7
Bike 18/12 Cal
6 D-Ball Clean over shoulder
Bike 18/12 Cal
6 D-Ball Clean over shoulder
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, April 27, 2018
Class:
All
Warmup:
3 rounds
Bike 15/10 Calories
:30 Handstand Hold
Bike 15/10 Calories
:30 Handstand Hold
Workout Name:
None
Description:
Push Press 2-2-2-2-2
Build weight over sets
Compare to 4/13/2018
Build weight over sets
Compare to 4/13/2018
Class:
All
Workout Name:
None
Description:
3 Rounds
10 Power Cleans 135/95lbs
10 Burpee Box Jumps 24/20"
Time cap: 8:00
Beginner: 95/55#; 20/16", Step Ups allowed
Intermediate: 115/80
Advanced: Rx
10 Power Cleans 135/95lbs
10 Burpee Box Jumps 24/20"
Time cap: 8:00
Beginner: 95/55#; 20/16", Step Ups allowed
Intermediate: 115/80
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
3:56
Female RX:
Male Scaled:
Female Scaled:
6:58
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
80 Pistols
80 Pistols
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
20 Flutter Kicks
20 Russian KB Swings
20 Flutter Kicks
20 Russian KB Swings
Workout Name:
None
Description:
QuickFit 18.1-ish
AMRAP 20
10 Frog Kicks
10 Dumbbell Snatch, five on one side, then five on the other
14/12 Calorie Row
AMRAP 20
10 Frog Kicks
10 Dumbbell Snatch, five on one side, then five on the other
14/12 Calorie Row
Cooldown:
1 Cartwheel
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 26, 2018
Class:
All
Warmup:
In Partners
30 Burpees, split any way
then
"Double Isabel" as a team at 45/35, bar passes below the knee
30 Burpees, split any way
then
"Double Isabel" as a team at 45/35, bar passes below the knee
Workout Name:
None
Description:
Power Snatch
Touch and Go
5x5
Touch and Go
5x5
Class:
All
Workout Name:
None
Description:
AMRAP 2:00 x 4
8 Hang Squat Cleans 115/75lbs
8 Lateral Burpees over Bar
Max Reps Handstand Push Ups
Rest 2:00
Beginner: 6 reps each; 95/65#; Hand Release Push Ups
Intermediate: Reduced ROM HSPU
Advanced: Rx
8 Hang Squat Cleans 115/75lbs
8 Lateral Burpees over Bar
Max Reps Handstand Push Ups
Rest 2:00
Beginner: 6 reps each; 95/65#; Hand Release Push Ups
Intermediate: Reduced ROM HSPU
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
61 reps
Female RX:
Male Scaled:
20 reps
Female Scaled:
24 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
50 Push Ups
Run 400m
40 Push Ups
Run 400m
30 Push Ups
Run 400m
50 Push Ups
Run 400m
40 Push Ups
Run 400m
30 Push Ups
Run 400m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
10 Burpees
10/7 Calorie Bike
5 Single Leg, Single Dumbbell Romanian Deadlifts, each side
5 Burpees
10/7 Calorie Bike
5 Single Leg, Single Dumbbell Romanian Deadlifts, each side
5 Burpees
Workout Name:
None
Description:
AMRAP 15
Bike 20/14 Calories
5 Dumbbell Hang Power Clean and Jerk, each side
15m Sled Push (one driveway) 135/45
5 Dumbbell Hang Power Clean and Jerk, each side
Bike 20/14 Calories
5 Dumbbell Hang Power Clean and Jerk, each side
15m Sled Push (one driveway) 135/45
5 Dumbbell Hang Power Clean and Jerk, each side
Cooldown:
2:00 seated forward fold
and/or
2:00 saddle stretch
and/or
2:00 saddle stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, April 25, 2018
Class:
All
Warmup:
AMRAP for 5:00
25' Walking Lunge Steps
10 Push Ups
25' Walking Lunge Steps
10 Empty Bar Back Squats
25' Walking Lunge Steps
10 Push Ups
25' Walking Lunge Steps
10 Empty Bar Back Squats
Workout Name:
None
Description:
Back Squat 5-5-5-5 @75%
Class:
All
Workout Name:
None
Description:
With a Partner
Row 2K
100 Thrusters 45/35
Athletes decide how to split up the reps.
Beginner: 35/25#
Row 2K
100 Thrusters 45/35
Athletes decide how to split up the reps.
Beginner: 35/25#
Performed by 3 athletes
Podium
Male RX:
Female RX:
11:13
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3 rounds
8 alternating jumping lunges
6 kettlebell romanian deadlift
4 Goblet Squats
8 alternating jumping lunges
6 kettlebell romanian deadlift
4 Goblet Squats
Workout Name:
None
Description:
AMRAP 5:00 x 3
Run 100m
12 Steps Walking Lunge
9 Kettlebell Swings
6 Strict Hanging Knee Raise (Advanced: To L-Sit position)
Rest 1:00 between AMRAPs
Run 100m
12 Steps Walking Lunge
9 Kettlebell Swings
6 Strict Hanging Knee Raise (Advanced: To L-Sit position)
Rest 1:00 between AMRAPs
Cooldown:
20 Plate Around the world, each direction
25/15#
25/15#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, April 24, 2018
Class:
All
Warmup:
"Run 800m
then
10 High Hang Squat Cleans
10 Low Hang Squat Cleans
10 Squat Cleans
Empty or light bar
then
10 High Hang Squat Cleans
10 Low Hang Squat Cleans
10 Squat Cleans
Empty or light bar
Workout Name:
None
Description:
Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%
Every :45 for 9 Minutes
1 Rep at 72.5-80%
Class:
All
Workout Name:
None
Description:
For Time
50' Handstand Walk or :60 HS Hold
15 Overhead Squats 135/95
15 Bar Muscle Ups
15 Overhead Squats 135/95
50' Handstand Walk or :60 HS Hold
Time cap: 15:00
Beginner: 4 Wall Walks; 85/55#; 15 Banded Chest to Bar Pull Ups
Intermediate: 115/80#; Chest to Bar Pull Ups in Unbroken Sets of 3+
Advanced: Rx
Competitor: 155/105
50' Handstand Walk or :60 HS Hold
15 Overhead Squats 135/95
15 Bar Muscle Ups
15 Overhead Squats 135/95
50' Handstand Walk or :60 HS Hold
Time cap: 15:00
Beginner: 4 Wall Walks; 85/55#; 15 Banded Chest to Bar Pull Ups
Intermediate: 115/80#; Chest to Bar Pull Ups in Unbroken Sets of 3+
Advanced: Rx
Competitor: 155/105
Performed by 5 athletes
Podium
Male RX:
7:19
Female RX:
Male Scaled:
Female Scaled:
7:13
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
Run 200m
10 Kipping Handstand Push Ups
Run 200m
10 Kipping Handstand Push Ups
Performed by 3 athletes
Podium
Male RX:
8:07
Female RX:
8:58
Male Scaled:
Female Scaled:
11:00
Show All Results
Class:
QuickFit
Warmup:
5 rounds
3 Burpees
3 D-Ball Deadlift
3 Air Squats
3 Burpees
3 D-Ball Deadlift
3 Air Squats
Workout Name:
None
Description:
Every 3:00 for 18:00
Bike 18/12 Calories
9 V-Ups or Toes to Bar
3 D-Ball Ground to Overhead
Bike 18/12 Calories
9 V-Ups or Toes to Bar
3 D-Ball Ground to Overhead
Cooldown:
4 sets of
8 Hip Extensions + :10 Hold after last rep
8 Hip Extensions + :10 Hold after last rep
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 23, 2018
Class:
All
Workout Name:
None
Description:
Zero Bounce Deadlift 4x4 @72.5-82.5% of 1RM
Class:
All
Workout Name:
None
Description:
Every 4:00 for 20:00
20 Bar Facing Burpees
Max Reps of: 10m Shuttle Runs in time remaining
(Each 10m = 1 rep)
Beginner: 15 Bar Facing Burpees
Intermediate/Advanced: Rx
Competitor: 30 Bar Facing Burpees
20 Bar Facing Burpees
Max Reps of: 10m Shuttle Runs in time remaining
(Each 10m = 1 rep)
Beginner: 15 Bar Facing Burpees
Intermediate/Advanced: Rx
Competitor: 30 Bar Facing Burpees
Performed by 5 athletes
Podium
Male RX:
279 reps
Female RX:
256 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
15/10 Calorie Bike
5 Muscle Ups
Rest 2:00
15/10 Calorie Bike
5 Muscle Ups
Rest 2:00
Performed by 2 athletes
Podium
Male RX:
13:47
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3 rounds
Ski 10 Hard Pulls
20 Steps High Knees
10 Steps Floor Sweeps
Ski 10 Hard Pulls
20 Steps High Knees
10 Steps Floor Sweeps
Workout Name:
None
Description:
6 Rounds for time of:
Ski 15/10 Calories
15/10 Push Ups
30 Double Unders/50 Singles
Ski 15/10 Calories
15/10 Push Ups
30 Double Unders/50 Singles
Cooldown:
2 rounds
:30 Side Plank, each side
:30 High Plank with one foot off floor, each side
:30 Side Plank, each side
:30 High Plank with one foot off floor, each side
Performed by 2 athletes
Podium
Male RX:
13:36
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Saturday, April 21, 2018
Class:
All
Workout Name:
Nate
Description:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Performed by 4 athletes
Podium
Male RX:
13+0reps
Female RX:
Male Scaled:
Female Scaled:
9+6reps
Show All Results
Friday, April 20, 2018
Class:
QuickFit
Warmup:
3 rounds
8 Russian Kettlebell Swings
6 Air Squats
4 Burpees
8 Russian Kettlebell Swings
6 Air Squats
4 Burpees
Workout Name:
None
Description:
AMRAP 7
3-6-9-12-etc
Row (Calories)
Single Arm Dumbbell Push Press, on each side (do 3 left + 3 right on first round, etc)
Rest 3:00
AMRAP 7
3-6-9-12-etc
Row (Calories)
Sit Ups
3-6-9-12-etc
Row (Calories)
Single Arm Dumbbell Push Press, on each side (do 3 left + 3 right on first round, etc)
Rest 3:00
AMRAP 7
3-6-9-12-etc
Row (Calories)
Sit Ups
Cooldown:
Jog 200m
Three times :20 Hip Extension Hold with hands behind head, rest as needed between reps
Three times :20 Hip Extension Hold with hands behind head, rest as needed between reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
With a Partner, alternate after full round is completed
3 Rounds each of "Cindy"
5 Pull Ups
10 Push Ups
15 Squats
3 Rounds each of "Cindy"
5 Pull Ups
10 Push Ups
15 Squats
Workout Name:
None
Description:
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
1-1-1-1-1-1-1
Build weight over sets
Class:
All
Workout Name:
None
Description:
4 Rounds
25 Pull Ups
25 OHS 75/55lbs
Rest :90 between efforts
Beginner: 12 Banded Pull Ups; 15 OHS @ 45/35#
Intermediate: 15-20 Pull Ups; 15-20 OHS @ 75/55#
Advanced: Rx
25 Pull Ups
25 OHS 75/55lbs
Rest :90 between efforts
Beginner: 12 Banded Pull Ups; 15 OHS @ 45/35#
Intermediate: 15-20 Pull Ups; 15-20 OHS @ 75/55#
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
18:27
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
8 x 25' HS Walk
Rest as needed in between
Goal should be fast, unbroken walks
Rest as needed in between
Goal should be fast, unbroken walks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 19, 2018
Class:
All
Warmup:
Not For Time
10 Snatch Deadlifts
10 Overhead Squats
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
All done with an empty bar, rest as needed between movements
10 Snatch Deadlifts
10 Overhead Squats
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
All done with an empty bar, rest as needed between movements
Workout Name:
None
Description:
Snatch
EMOM for 12 Minutes
1 Rep at 70-80%
EMOM for 12 Minutes
1 Rep at 70-80%
Class:
All
Workout Name:
None
Description:
15-12-9-6-3
Power Clean 95/65lbs
Toes to Bar
Run 200m
Run after each round, including the 3's.
Beginner: 75/50#; Hanging Knee Raise
Intermediate: 10-8-6-4-2 T2B
Advanced: Rx
Competitor: 115/75 (Only if you're confident you can go fast and unbroken on both PC & T2B in the Rx version.)
Power Clean 95/65lbs
Toes to Bar
Run 200m
Run after each round, including the 3's.
Beginner: 75/50#; Hanging Knee Raise
Intermediate: 10-8-6-4-2 T2B
Advanced: Rx
Competitor: 115/75 (Only if you're confident you can go fast and unbroken on both PC & T2B in the Rx version.)
Performed by 6 athletes
Podium
Male RX:
7:49
Female RX:
11:40
Male Scaled:
11:07
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
50 Ring Dips
Rest :90 after 25 Reps
50 Ring Dips
Rest :90 after 25 Reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
30 Mountain Climbers
20 Steps Walking Lunge
10 Push Ups
5 Forward Rolls or Cartwheels
20 Steps Walking Lunge
10 Push Ups
5 Forward Rolls or Cartwheels
Workout Name:
None
Description:
3 rounds for for time of:
15 Lateral Burpees over Dumbbell
20 Alternating Dumbbell Snatch
25/15 Calorie Bike
Rest 2:00 between rounds
15 Lateral Burpees over Dumbbell
20 Alternating Dumbbell Snatch
25/15 Calorie Bike
Rest 2:00 between rounds
Cooldown:
:30 Low Plank Hold
2x 10-meter forward & backward bear crawl
10 V-Ups
2x 10-meter forward & backward bear crawl
10 V-Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, April 18, 2018
Class:
All
Warmup:
2 Rounds
:30 Squat Hold
:30 Air Squats
:30 Jump Squat
:30 Rest
:30 Squat Hold
:30 Air Squats
:30 Jump Squat
:30 Rest
Workout Name:
None
Description:
Back Squat 2-2-2-2-2 @ 85%+
Class:
All
Workout Name:
None
Description:
100 Air Squats
3 Rope Climbs
50 Box Jump Overs 24/20"
3 Rope Climbs
Time Cap: 12:00
Beginner: 70 Squats; 12 Strict Pull Ups; 30 Box Jump Overs, 20/16""
Intermediate: 10-12' Rope Climbs
Advanced: Rx
3 Rope Climbs
50 Box Jump Overs 24/20"
3 Rope Climbs
Time Cap: 12:00
Beginner: 70 Squats; 12 Strict Pull Ups; 30 Box Jump Overs, 20/16""
Intermediate: 10-12' Rope Climbs
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
7:12
Female RX:
8:05
Male Scaled:
10:01
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Pull Ups
21-18-15-12-9-6-3
Unbroken Sets
Row at a recovery pace between sets until ready
21-18-15-12-9-6-3
Unbroken Sets
Row at a recovery pace between sets until ready
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
5x5-sec banded hip flexor activation/side
10 Single Kettlebell Deadlift
10 Calf Raises/side (stand on plate)
5x5-sec banded hip flexor activation/side
10 Single Kettlebell Deadlift
10 Calf Raises/side (stand on plate)
Workout Name:
None
Description:
5 rounds for time of
2x15m sled push, 135/45 (there and back driveway)
25 Russian Kettlebell Swings
Run 200m
2x15m sled push, 135/45 (there and back driveway)
25 Russian Kettlebell Swings
Run 200m
Cooldown:
3 sets of :30 GHD Sit Up Hold (body straight)
Scale: :30 Feet 6" off floor hold
Scale: :30 Feet 6" off floor hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, April 17, 2018
Class:
All
Warmup:
In Partners
Run 400m as a a Team
then
"Double Grace" as a team at 45/35# (bar travels below the knee)
Run 400m as a a Team
then
"Double Grace" as a team at 45/35# (bar travels below the knee)
Workout Name:
None
Description:
Power Clean to Push Jerk
Touch and Go
5x5
Touch and Go
5x5
Class:
All
Workout Name:
None
Description:
For Time
45 Pull Ups
45 Thrusters 95/65lbs
45/35 Calorie Row
Time cap: 10:00 (add one second per rep not completed)
Beginner: 30 Ring Rows; 30 Thrusters 75/45#
Intermediate: 35 Pull Ups & 35 Thrusters
Advanced: Rx
45 Pull Ups
45 Thrusters 95/65lbs
45/35 Calorie Row
Time cap: 10:00 (add one second per rep not completed)
Beginner: 30 Ring Rows; 30 Thrusters 75/45#
Intermediate: 35 Pull Ups & 35 Thrusters
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
6:42
Female RX:
8:55
Male Scaled:
10:40
Female Scaled:
10:02
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 6
5 Strict HSPU
25 Double Unders
5 Strict HSPU
25 Double Unders
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
6+3reps
Female Scaled:
3+5reps
Show All Results
Class:
QuickFit
Warmup:
200m Run
20 Steps Walking Lunge
10 Burpees
20 Steps Walking Lunge
10 Burpees
Workout Name:
None
Description:
7 Rounds for time of:
10/7 Calorie Ski
8 Lateral Burpees over Sandbag
6 Sandbag Front Squats
10/7 Calorie Ski
8 Lateral Burpees over Sandbag
6 Sandbag Front Squats
Cooldown:
21 GHD Sit Ups
15 Candlesticks
9 Hanging Leg Lift to :05 L-Sit or Knee Tuck
15 Candlesticks
9 Hanging Leg Lift to :05 L-Sit or Knee Tuck
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 16, 2018
Class:
All
Warmup:
3 Rounds
10 Right Leg Kettlebell Romanian Deadlifts
Run 100m
10 Left Leg Kettlebell Romanian Deadlifts
Run 100m
10 Right Leg Kettlebell Romanian Deadlifts
Run 100m
10 Left Leg Kettlebell Romanian Deadlifts
Run 100m
Workout Name:
None
Description:
Zero Bounce Deadlift 5x3
@70-82.5% of 1RM
@70-82.5% of 1RM
Class:
All
Workout Name:
None
Description:
Every 4:00 for 20:00
Run 600m
Score is total running time
Run 600m
Score is total running time
Performed by 7 athletes
Podium
Male RX:
9:36
Female RX:
Male Scaled:
Female Scaled:
9:36
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
2 Rounds
5-4-3-2-1
Unbroken Bar Muscle Ups
then
Ski 600m
The 600m ski happens AFTER you finish all 5 sets of Unbroken Muscle Ups
So..5-4-3-2-1 -> Ski then repeat
5-4-3-2-1
Unbroken Bar Muscle Ups
then
Ski 600m
The 600m ski happens AFTER you finish all 5 sets of Unbroken Muscle Ups
So..5-4-3-2-1 -> Ski then repeat
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
:30 Bike Slow
:30 Bike Medium
:30 Bike Fast
15 Squats
15 Band Pull Aparts
:30 Bike Medium
:30 Bike Fast
15 Squats
15 Band Pull Aparts
Workout Name:
None
Description:
EMOM 20
A) Bike 12/8 Calories (Advanced 15/10)
B) 50 Double Unders/75 Singles
C) 15 Wall Balls (Advanced 20 reps or heavy wall ball)
D) :30 Low Plank
A) Bike 12/8 Calories (Advanced 15/10)
B) 50 Double Unders/75 Singles
C) 15 Wall Balls (Advanced 20 reps or heavy wall ball)
D) :30 Low Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, April 15, 2018
Class:
All
Warmup:
3 rounds
5 Push Ups with :03 pause at bottom with chest of floor
5 Hollow Swings
5 Double Dumbbell Deadlift, Sumo stance
5 Push Ups with :03 pause at bottom with chest of floor
5 Hollow Swings
5 Double Dumbbell Deadlift, Sumo stance
Workout Name:
None
Description:
Bench Press
10-9-8-7-6-5-4-3-2-1 reps, alternate rounds with a partner, does not have to be unbroken
10-9-8-7-6-5-4-3-2-1 reps, alternate rounds with a partner, does not have to be unbroken
Performed by 1 athlete
Podium
Male RX:
10:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
4 Rounds for time of:
12 Double Dumbbell Ground to Overhead, 50s/35s
8 Burpee Box Jump Overs (using hands allowed), 36/30#
4 Bar Muscle Ups
Beginner: 30/15#; 24/20"; 12/8 Calorie Ski
Intermediate: 40/25#; 30/24"; 4-8 Chest to Bar Pull Ups (pick a number you can complete unbroken on round 1)
Advanced: Rx
12 Double Dumbbell Ground to Overhead, 50s/35s
8 Burpee Box Jump Overs (using hands allowed), 36/30#
4 Bar Muscle Ups
Beginner: 30/15#; 24/20"; 12/8 Calorie Ski
Intermediate: 40/25#; 30/24"; 4-8 Chest to Bar Pull Ups (pick a number you can complete unbroken on round 1)
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
18:50
Female Scaled:
Show All Results
Saturday, April 14, 2018
Class:
All
Warmup:
EMOM 4, alternating with a partner
A) Max reps med ball squat clean
B) Max reps push ups
A) Max reps med ball squat clean
B) Max reps push ups
Workout Name:
None
Description:
For Time, with a partner:
Buy In: 25/18 Calorie Bike and Row (one on each machine then switch)
Then, 3 Rounds:
20 Kettlebell Swings/6 D-Ball Cleans
6 D-Ball Cleans/20 Kettlebell Swings
30 Wall Balls, split any way (partner holds wall sit)
Beginner: 35/18 KB Swing; 50/30 D-Ball; 14/10# WB to 10/9'
Intermediate: 44/26 KB Swings; 70/50 D-Ball; 20/10# WB to 10/9'
Advanced: 53/35 KB Swings; 100/70 D-Ball; 30/20# WB to 10/9'
Buy In: 25/18 Calorie Bike and Row (one on each machine then switch)
Then, 3 Rounds:
20 Kettlebell Swings/6 D-Ball Cleans
6 D-Ball Cleans/20 Kettlebell Swings
30 Wall Balls, split any way (partner holds wall sit)
Beginner: 35/18 KB Swing; 50/30 D-Ball; 14/10# WB to 10/9'
Intermediate: 44/26 KB Swings; 70/50 D-Ball; 20/10# WB to 10/9'
Advanced: 53/35 KB Swings; 100/70 D-Ball; 30/20# WB to 10/9'
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, April 13, 2018
Class:
QuickFit
Warmup:
Warmup
5 Jumping Squats
10x10m shuttle runs
5 Jumping Squats
20 Penguin Jumps
5 Jumping Squats
5 Jumping Squats
10x10m shuttle runs
5 Jumping Squats
20 Penguin Jumps
5 Jumping Squats
Workout Name:
None
Description:
WOD
21-18-15-12-9-6-3
Wall Balls
Heavy Jump Ropes
Run 200m after each round except 3's
21-18-15-12-9-6-3
Wall Balls
Heavy Jump Ropes
Run 200m after each round except 3's
Cooldown:
Core/Recovery
:30 Low Plank Hold
10 V-Ups
:30 Low Plank Hold
5 V-Ups
:30 Low Plank Hold
10 V-Ups
:30 Low Plank Hold
5 V-Ups
Performed by 1 athlete
Podium
Male RX:
10:27
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
EMOM 6:00
5 Burpees + 5 Box Jumps
5 Burpees + 5 Box Jumps
Workout Name:
None
Description:
Push Press
2-2-2-2-2
Build weight over sets
2-2-2-2-2
Build weight over sets
Class:
All
Workout Name:
None
Description:
4 Rounds
20 Alternating Pistols
15 Sumo Deadlift High Pulls 75/55lbs
6 Muscle Ups
Time cap: 12 minutes
Beginner: 30 Squats or 12 Sandbag Box Step Ups; 55/35#; 10 Challenging Ring Rows
Intermediate: Assisted Pistols or Pistols to a Box; 10 Ring Rows with Feet on Box or 2-3 Muscle Ups
Advanced: Rx
20 Alternating Pistols
15 Sumo Deadlift High Pulls 75/55lbs
6 Muscle Ups
Time cap: 12 minutes
Beginner: 30 Squats or 12 Sandbag Box Step Ups; 55/35#; 10 Challenging Ring Rows
Intermediate: Assisted Pistols or Pistols to a Box; 10 Ring Rows with Feet on Box or 2-3 Muscle Ups
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
7 Sets of 7 Unbroken Toes to Bar
7 Sets of 7 Unbroken Toes to Bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 12, 2018
Class:
QuickFit
Warmup:
Warmup
2 rounds
20 high knees
20 butt kickers
5 Burpees
2 rounds
20 high knees
20 butt kickers
5 Burpees
Workout Name:
None
Description:
WOD
10 Rounds for time of:
15m Sled Push (one driveway length) 135/45
10 Bent Over Dumbbell Rows (single dumbbell, one hand & foot on bench), switch sides each round
5 Dumbbell Burpee Deadlifts (2 dumbbells)
10 Rounds for time of:
15m Sled Push (one driveway length) 135/45
10 Bent Over Dumbbell Rows (single dumbbell, one hand & foot on bench), switch sides each round
5 Dumbbell Burpee Deadlifts (2 dumbbells)
Cooldown:
Core/Recovery
3:00 recovery row
3:00 recovery row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
Run 200m
8 Dumbbell Snatch Right Arm
8 Dumbbell Snatch Left Arm
Run 200m
8 Dumbbell Snatch Right Arm
8 Dumbbell Snatch Left Arm
Workout Name:
None
Description:
Power Snatch
Touch and Go
5x5
Touch and Go
5x5
Class:
All
Workout Name:
None
Description:
8 Rounds each, Alternating with a Partner
10 Thrusters 95/65lbs
1 Legless Rope Climb
Beginner: 65/45; 8 Strict Pull Ups
Intermediate: 75/55; 1-2 Rope Climbs with Legs
Advanced: Rx
Competitor: 14 Thrusters per round
10 Thrusters 95/65lbs
1 Legless Rope Climb
Beginner: 65/45; 8 Strict Pull Ups
Intermediate: 75/55; 1-2 Rope Climbs with Legs
Advanced: Rx
Competitor: 14 Thrusters per round
Performed by 3 athletes
Podium
Male RX:
13:16
Female RX:
Male Scaled:
Female Scaled:
17:39
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
75 Perfect Push Ups
no sag, no drag!
no sag, no drag!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, April 11, 2018
Class:
QuickFit
Warmup:
2 rounds
12 steps walking lunge with twist
8 air squats
8 high plank knee to opposite elbow, slow and controlled (4/side)
12 steps walking lunge with twist
8 air squats
8 high plank knee to opposite elbow, slow and controlled (4/side)
Workout Name:
None
Description:
AMRAP 8
Row 24/16 Calories
24 Steps Sandbag Walking Lunge
24 Sit Ups
Rest 3:00
AMRAP 8
Row 12/8 Calories
12 Sandbag Front Squats
12 V-Ups/Toes to Bar
Row 24/16 Calories
24 Steps Sandbag Walking Lunge
24 Sit Ups
Rest 3:00
AMRAP 8
Row 12/8 Calories
12 Sandbag Front Squats
12 V-Ups/Toes to Bar
Cooldown:
2:00 Heavy D-Ball Hold (in front of body)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
AMRAP 5:00
10 Goblet Squats
10 Gymnastic Kips
5 Push Ups
10 Goblet Squats
10 Gymnastic Kips
5 Push Ups
Workout Name:
None
Description:
Back Squat 3-3-3-3-3 @ 80%
Class:
All
Workout Name:
None
Description:
4 Rounds
Run 400m
10 T2B
15 KB Swings 53/35lbs
Beginner: 10 Hanging Knee Raises; 35/18#
Intermediate: 6 Toes to Bar (Quality movement over volume!)
Advanced: Rx
Run 400m
10 T2B
15 KB Swings 53/35lbs
Beginner: 10 Hanging Knee Raises; 35/18#
Intermediate: 6 Toes to Bar (Quality movement over volume!)
Advanced: Rx
Performed by 8 athletes
Podium
Male RX:
11:15
Female RX:
Male Scaled:
:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 7:00
7 Chest to Bar
Run 100m
7 Chest to Bar
Run 100m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, April 10, 2018
Class:
All
Warmup:
Row 1000m
then
10 High Hang Squat Cleans
10 Low Hang Squat Cleans
10 Squat Cleans
then
10 High Hang Squat Cleans
10 Low Hang Squat Cleans
10 Squat Cleans
Workout Name:
None
Description:
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%
EMOM for 12 Minutes
1 Rep at 70-80%
Class:
All
Workout Name:
None
Description:
For Time
100 Double Unders
27 Deadlifts 225/155lbs
21 Ring Dips
27 Box Jump Overs 30/24"
100 Double Unders
Time cap: 14 minutes
Beginner: 150 Single Unders; 155/95; 20/16"; Perfect Push Ups
Intermediate: 50 Double Unders; 185/125#; 24/20"; 12/8 Ring Dips (Quality ROM over volume!)
Advanced: Rx
100 Double Unders
27 Deadlifts 225/155lbs
21 Ring Dips
27 Box Jump Overs 30/24"
100 Double Unders
Time cap: 14 minutes
Beginner: 150 Single Unders; 155/95; 20/16"; Perfect Push Ups
Intermediate: 50 Double Unders; 185/125#; 24/20"; 12/8 Ring Dips (Quality ROM over volume!)
Advanced: Rx
Performed by 7 athletes
Podium
Male RX:
6:46
Female RX:
8:57
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Alternating EMOM for 12:00
1: 10 Kipping HSPU
2: 5 Strict HSPU (scale for 1 set)
1: 10 Kipping HSPU
2: 5 Strict HSPU (scale for 1 set)
Performed by 2 athletes
Podium
Male RX:
75 reps
Female RX:
Male Scaled:
65 reps
Female Scaled:
Show All Results
Monday, April 09, 2018
Class:
All
Warmup:
3 rounds
:20 bike, build in intensity each round
10 Alternating High Kicks
10 Floor Sweeps
:20 bike, build in intensity each round
10 Alternating High Kicks
10 Floor Sweeps
Workout Name:
None
Description:
Every 5:00 for 15:00
Bike 25/18 Calories
20 Russian Kettlebell Swings
15 Frog Kicks
10 D-Ball Cleans
Rest remainder of 5:00
Bike 25/18 Calories
20 Russian Kettlebell Swings
15 Frog Kicks
10 D-Ball Cleans
Rest remainder of 5:00
Cooldown:
10 rotating side hip bridges/side
1:00 downward dog stretch
1:00 Low Plank
1:00 downward dog stretch
1:00 Low Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
12-9-6-3
Romanian Deadlifts 95/65lbs
10 Bar Facing Burpees between each set
Romanian Deadlifts 95/65lbs
10 Bar Facing Burpees between each set
Workout Name:
None
Description:
Zero Bounce Deadlift 4x4
@70-80% of 1RM
@70-80% of 1RM
Class:
All
Workout Name:
None
Description:
4 Rounds, Alternating with a Partner
25/18 Calorie Row
Run 400m
Beginner: 18/12 Calorie Row (intensity over volume!)
25/18 Calorie Row
Run 400m
Beginner: 18/12 Calorie Row (intensity over volume!)
Performed by 3 athletes
Podium
Male RX:
23:29
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
18 Ring Muscle Ups
Rest 3:00
15 Ring Muscle Ups
Rest 3:00
12 Ring Muscle Ups
18 Ring Muscle Ups
Rest 3:00
15 Ring Muscle Ups
Rest 3:00
12 Ring Muscle Ups
Performed by 1 athlete
Podium
Male RX:
13:15
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, April 08, 2018
Class:
All
Warmup:
AMRAP 4, alternate full rounds with a partner
5 heavy wall balls
5 burpees
5 heavy wall balls
5 burpees
Workout Name:
None
Description:
3 sets of 10 alternating dumbbell curls (5 per arm) + 10 arnold presses
Class:
All
Workout Name:
None
Description:
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)
Performed by 2 athletes
Podium
Male RX:
198 reps
Female RX:
Male Scaled:
Female Scaled:
141 reps
Show All Results
Saturday, April 07, 2018
Class:
All
Warmup:
400m run
:30 Low Plank
20 Kettlebell Swings
:30 Low Plank
20 Kettlebell Swings
Workout Name:
None
Description:
3 rounds for total reps, spending one minute at each station, FGB style
Bike (Calories)
Dumbbell Snatch
Lateral Burpee Box Jump Overs, 20/16"
Ski Erg (Calories)
Sandbag Squats
Rest 1 minute between rounds
Bike (Calories)
Dumbbell Snatch
Lateral Burpee Box Jump Overs, 20/16"
Ski Erg (Calories)
Sandbag Squats
Rest 1 minute between rounds
Performed by 1 athlete
Podium
Male RX:
234 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, April 06, 2018
Class:
QuickFit
Warmup:
Run 200m
20 Steps Duck Walk
5 Forward Fold, walk hands out to high plank, walk hands back to forward fold
20 Steps Duck Walk
5 Forward Fold, walk hands out to high plank, walk hands back to forward fold
Workout Name:
None
Description:
25-20-15-10-5 Calorie Ski (Female: 20-16-12-8-4)
25-20-15-10-5 Goblet Squats
50-40-30-20-10 Double Unders
100-80-60-40-20 Single Unders or One-Leg Singles
25-20-15-10-5 Goblet Squats
50-40-30-20-10 Double Unders
100-80-60-40-20 Single Unders or One-Leg Singles
Cooldown:
25 Weighted Sit Ups, hug plate to chest
:60 Hip Extension Hold, hands behind head
25 Weighted Sit Ups, hug plate to chest
:60 Hip Extension Hold, hands behind head
25 Weighted Sit Ups, hug plate to chest
Performed by 1 athlete
Podium
Male RX:
14:36
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
"2 Rounds
10 Medball Cleans
5-15 Push Ups
5-15 Pull Ups
Bike 15/10 Calories"
10 Medball Cleans
5-15 Push Ups
5-15 Pull Ups
Bike 15/10 Calories"
Workout Name:
None
Description:
Front Squat 3RM
Class:
All
Workout Name:
None
Description:
"AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
rest 3:00
AMRAP 2 Minutes
Max OHS 95/65lbs
rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
rest :90
AMRAP :90
Max Pull Ups"
Max Clean and Jerk 95/65lbs
rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
rest 3:00
AMRAP 2 Minutes
Max OHS 95/65lbs
rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
rest :90
AMRAP :90
Max Pull Ups"
Performed by 3 athletes
Podium
Male RX:
167 reps
Female RX:
Male Scaled:
Female Scaled:
128 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
EMOM 20
A) 10 Back Rack Walking Lunge Steps (As heavy as possible)
B) One Max Set of Strict Handstand Push Ups
Alternate movements
A) 10 Back Rack Walking Lunge Steps (As heavy as possible)
B) One Max Set of Strict Handstand Push Ups
Alternate movements
Performed by 1 athlete
Podium
Male RX:
34 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, April 05, 2018
Class:
All
Warmup:
15-12-9
Wall Balls
Russian Kettlebell Swings
Wall Balls
Russian Kettlebell Swings
Workout Name:
None
Description:
Power Clean 1RM
Class:
All
Workout Name:
None
Description:
3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs
Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs
Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
6:36
Female RX:
8:30
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
6 Rounds
10 Deadlift 155/105lbs
25' HS Walk
10 Deadlift 155/105lbs
25' HS Walk
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 rounds
7 Russian Kettlebell Swings
7 Goblet Squats
2x Gym Length Shuttle Run
7 Russian Kettlebell Swings
7 Goblet Squats
2x Gym Length Shuttle Run
Workout Name:
None
Description:
5 Rounds for time of:
12 Ring Rows
9 Med Ball Squat Cleans, 20/14
Run 200m with Med Ball
12 Ring Rows
9 Med Ball Squat Cleans, 20/14
Run 200m with Med Ball
Cooldown:
Accumulate :90 in Parallette L-Sit/Knee Tuck/Hanging Knee Tuck
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, April 04, 2018
Class:
QuickFit
Warmup:
5 Single Dumbbell Suitcase Deadlift/side
5 Inch Worms with push up
5 Single Dumbbell Suitcase Deadlift/side
10m Foward + Backward Bear Crawl
:30 Slow Row, :30 Medium Row, :30 Fast Row
5 Inch Worms with push up
5 Single Dumbbell Suitcase Deadlift/side
10m Foward + Backward Bear Crawl
:30 Slow Row, :30 Medium Row, :30 Fast Row
Workout Name:
None
Description:
For total reps:
3:00 Row for Calories
1:00 rest
2:00 Dumbbell Burpee + Ground to Overhead
1:00 rest
1:00 Row for Calories
1:00 rest
2:00 Dumbbell Burpee + Ground to Overhead
1:00 rest
3:00 Row for Calories
3:00 Row for Calories
1:00 rest
2:00 Dumbbell Burpee + Ground to Overhead
1:00 rest
1:00 Row for Calories
1:00 rest
2:00 Dumbbell Burpee + Ground to Overhead
1:00 rest
3:00 Row for Calories
Cooldown:
40 Sit Ups
40 Bicycle Kicks
20 Sit Ups
20 Bicycle Kicks
40 Bicycle Kicks
20 Sit Ups
20 Bicycle Kicks
Performed by 1 athlete
Podium
Male RX:
206 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
AMRAP 6:00 (slow and steady)
10 Box Jumps
:30 HS Hold
5 Empty Bar Split Jerks
10 Box Jumps
:30 HS Hold
5 Empty Bar Split Jerks
Workout Name:
None
Description:
Split Jerk 1RM
Class:
All
Workout Name:
None
Description:
AMRAP 20:00
30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups
Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx
30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups
Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx
Performed by 10 athletes
Podium
Male RX:
13+17reps
Female RX:
Male Scaled:
8+31reps
Female Scaled:
8+6reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
15-12-9-6-3
Toes to Bar
Shoulder to Overhead 135/95lbs
Toes to Bar
Shoulder to Overhead 135/95lbs
Performed by 2 athletes
Podium
Male RX:
8:26
Female RX:
Male Scaled:
Female Scaled:
11:17
Show All Results
Tuesday, April 03, 2018
Class:
QuickFit
Warmup:
Gym Length side shuffle, each way
Gym Length alternating high kicks
Gym Length burpee broad jumps
Gym Length alternating high kicks
Gym Length burpee broad jumps
Workout Name:
None
Description:
7 rounds for time of:
10 Wall Balls
10 Kettlebell Swings
10 Frog Kicks
10 Wall Balls
10 Kettlebell Swings
10 Frog Kicks
Cooldown:
:40 side ab bridge, each side
:20 hollow rock hold
:20 side ab bridge, each side
:20 hollow rock hold
:20 hollow rock hold
:20 side ab bridge, each side
:20 hollow rock hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Stretch & Mobility
then
10 Snatch Deadlifts
10 Overhead Squats
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
then
10 Snatch Deadlifts
10 Overhead Squats
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
Workout Name:
None
Description:
1RM Snatch
Class:
All
Workout Name:
None
Description:
2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups
Time cap: 15:00
Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups
Time cap: 15:00
Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx
Performed by 12 athletes
Podium
Male RX:
8:19
Female RX:
12:37
Male Scaled:
14:37
Female Scaled:
11:34
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 9 Minutes
Run 100m
1 Rope Climbs
Run 100m
1 Rope Climbs
Performed by 3 athletes
Podium
Male RX:
9100 reps
Female RX:
9 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
Run 200m
2 Gym Length Dumbbell Waiters Carry, right arm
Ski 125/100m
2 Gym Length Dumbbell Waiters carry, left arm
2 Gym Length Dumbbell Waiters Carry, right arm
Ski 125/100m
2 Gym Length Dumbbell Waiters carry, left arm
Workout Name:
None
Description:
EMOM 15
A) Ski 200/150m
B) 6 Single Dumbbell Hang Clean & Jerk, each side
C) :20 Flutter Kicks/:10 rest/:20 Flutter Kicks/:10 rest
A) Ski 200/150m
B) 6 Single Dumbbell Hang Clean & Jerk, each side
C) :20 Flutter Kicks/:10 rest/:20 Flutter Kicks/:10 rest
Cooldown:
2x15 slow controlled hip extensions, hands behind head if possible
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 02, 2018
Class:
All
Warmup:
3 Rounds
10 Good Mornings w/ empty Bar
200/150m Row
Run 200m
10 Good Mornings w/ empty Bar
200/150m Row
Run 200m
Workout Name:
None
Description:
Deadlift 5RM
Class:
All
Workout Name:
Jerry
Description:
For time:
Run 1 mile
Row 2K
Run 1 mile
Run 1 mile
Row 2K
Run 1 mile
Performed by 13 athletes
Podium
Male RX:
20:48
Female RX:
26:32
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Death by Ring Dips
Min 1 - 1 Dip
Min 2 - 2 Dips
Min 3 - 3 Dips
etc until failure
Rest as needed then repeat
Min 1 - 1 Dip
Min 2 - 2 Dips
Min 3 - 3 Dips
etc until failure
Rest as needed then repeat
Performed by 3 athletes
Podium
Male RX:
88 reps
Female RX:
31 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3 rounds
3 Dumbbell Hang Clean & Jerk/side
9 Air Squats
:20 Hang from Pull Up Bar
3 Dumbbell Hang Clean & Jerk/side
9 Air Squats
:20 Hang from Pull Up Bar
Workout Name:
None
Description:
EMOM 16
A) Bike 12/8 Calories (Advanced 15/10)
B) 12 Alternating Dumbbell Snatch
C) 12 Lateral Burpees over Dumbbell
D) 12 Sit Ups + Flutter Kicks Until :40
A) Bike 12/8 Calories (Advanced 15/10)
B) 12 Alternating Dumbbell Snatch
C) 12 Lateral Burpees over Dumbbell
D) 12 Sit Ups + Flutter Kicks Until :40
Cooldown:
200m recovery jog
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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