Friday, May 31, 2013
Class:
All
Workout Name:
None
Description:
5 sets of 1 Clean 1st Pull (to knee) + 1 Clean Pull Shrug + 1 Squat Clean (up to 80% of 1RM squat clean - bar touches ground between each part of complex
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Class:
All
Workout Name:
None
Description:
800m run
then
5 rounds of:
12 pistols
12 KB Swings (M 53/F 36)
then
800m run
then
5 rounds of:
12 pistols
12 KB Swings (M 53/F 36)
then
800m run
Performed by 8 athletes
Podium
Male RX:
13:00
Female RX:
15:45
Male Scaled:
18:36
Female Scaled:
20:45
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Thursday, May 30, 2013
Class:
All
Warmup:
Skill: Rope Climbs
Workout Name:
None
Description:
7 minute AMRAP:
1 Hang Squat Clean Thruster (M 115/F 75)
1 C2B Pullup
10 Double Unders
2 Hang Squat Clean Thrusters
2 C2B Pullups
20 Double Unders
3, 3, 30
4, 4, 40, etc
1 Hang Squat Clean Thruster (M 115/F 75)
1 C2B Pullup
10 Double Unders
2 Hang Squat Clean Thrusters
2 C2B Pullups
20 Double Unders
3, 3, 30
4, 4, 40, etc
Performed by 2 athletes
Podium
Male RX:
6+5reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, May 29, 2013
Class:
All
Workout Name:
None
Description:
3 rounds of:
25 Jumping Lunges
15 Ring Pushups
5 Power Snatch (M 135/F 95)
25 Jumping Lunges
15 Ring Pushups
5 Power Snatch (M 135/F 95)
Cooldown:
3 sets of max reps (up to 12) Glute Ham Raises
Performed by 6 athletes
Podium
Male RX:
4:43
Female RX:
Male Scaled:
04:08
Female Scaled:
8:12
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Tuesday, May 28, 2013
Class:
All
Workout Name:
None
Description:
4 Rounds
7 Deadlifts (M 275/F 185)
14 Med Ball Situps (facing wall, must bounce ball off wall - M 20/F 14)
400m run
7 Deadlifts (M 275/F 185)
14 Med Ball Situps (facing wall, must bounce ball off wall - M 20/F 14)
400m run
Performed by 8 athletes
Podium
Male RX:
12:17
Female RX:
Male Scaled:
21:48
Female Scaled:
13:10
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Monday, May 27, 2013
Class:
All
Workout Name:
Murph
Description:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Performed by 5 athletes
Podium
Male RX:
42:03
Female RX:
1:33:51
Male Scaled:
Female Scaled:
1:07:35
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Saturday, May 25, 2013
Class:
All
Workout Name:
None
Description:
15 minute AMRAP:
15 Box Jumps
15 Power Cleans (M 95/F 65)
15 Kettlebell Swings
15 Box Jumps
15 Power Cleans (M 95/F 65)
15 Kettlebell Swings
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 24, 2013
Class:
All
Workout Name:
None
Description:
Hang Squat Snatch 1RM
Performed by 2 athletes
Podium
Male:
2-way Tie
200 lbs
Female:
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Class:
All
Workout Name:
None
Description:
4 rounds of:
5 Hang Squat Snatch (65% of 1RM)
10 Pullups
10 Bar Facing Burpees
5 Hang Squat Snatch (65% of 1RM)
10 Pullups
10 Bar Facing Burpees
Performed by 2 athletes
Podium
Male RX:
7:50
Female RX:
Male Scaled:
Female Scaled:
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Thursday, May 23, 2013
Class:
All
Workout Name:
2013 CrossFit Games Regional Event 6
Description:
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
Performed by 4 athletes
Podium
Male RX:
19:13
Female RX:
Male Scaled:
26:00
Female Scaled:
24:54
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Wednesday, May 22, 2013
Class:
All
Workout Name:
None
Description:
30 Front Squats (M 115/F 75)
200m run
20 Front Squats (115/75)
400m run
10 Front Squats (115/75)
800m run
200m run
20 Front Squats (115/75)
400m run
10 Front Squats (115/75)
800m run
Performed by 4 athletes
Podium
Male RX:
9:05
Female RX:
17:45
Male Scaled:
16:39
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Shoulder Press 5-5-5
Push Press 5-5-5
Before each attempt, perform 30 seconds of double/single unders and go immediately to the bar.
Push Press 5-5-5
Before each attempt, perform 30 seconds of double/single unders and go immediately to the bar.
Tuesday, May 21, 2013
Class:
All
Workout Name:
None
Description:
20 Wall Balls (20/14)
40 Double Unders
20 Wall balls
40 Box Jumps (24/20)
20 Wall Balls
40 HR Pushups
20 Wall Balls
40 KB Swings (70/53)
20 Wall Balls
40 Double Unders
20 Wall balls
40 Box Jumps (24/20)
20 Wall Balls
40 HR Pushups
20 Wall Balls
40 KB Swings (70/53)
20 Wall Balls
Performed by 3 athletes
Podium
Male RX:
10:33
Female RX:
Male Scaled:
Female Scaled:
15:25
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Monday, May 20, 2013
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
Cooldown:
100 4-count flutter kicks
Performed by 4 athletes
Podium
Male RX:
07+0reps
Female RX:
Male Scaled:
7+2reps
Female Scaled:
11+7reps
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Saturday, May 18, 2013
Class:
All
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
45 pound Thruster, 50 reps
30 pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 17, 2013
Class:
All
Workout Name:
None
Description:
20 rounds for time of:
5 wall balls
3 burpees
1 bar muscle up (scale to 2 C2B pullups, scale further to 2 pullups)
5 wall balls
3 burpees
1 bar muscle up (scale to 2 C2B pullups, scale further to 2 pullups)
Cooldown:
Accumulate 1 minute L-sit holds on paralettes
Advanced: also do 3 sets of max strict L-sit pullups
Advanced: also do 3 sets of max strict L-sit pullups
Performed by 4 athletes
Podium
Male RX:
13:46
Female RX:
Male Scaled:
Female Scaled:
25:00
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Thursday, May 16, 2013
Class:
All
Workout Name:
None
Description:
5 rounds of:
21 air squats
15 Push Jerks (M 115/F 75)
9 pullups
21 air squats
15 Push Jerks (M 115/F 75)
9 pullups
Performed by 5 athletes
Podium
Male RX:
8:03
Female RX:
Male Scaled:
Female Scaled:
14:32
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Class:
All
Workout Name:
Deadlift 5RM
Description:
Deadlift 5-5-5-5-5
Wednesday, May 15, 2013
Class:
All
Workout Name:
None
Description:
Row 1km
Performed by 1 athlete
Podium
Male RX:
3:32
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
10 minute AMRAP
Ascending Ladder (2, 4, 6, etc)
KB Swings (M 70/F 53)
10m Shuttle Runs
Toes to bar
Ascending Ladder (2, 4, 6, etc)
KB Swings (M 70/F 53)
10m Shuttle Runs
Toes to bar
Performed by 3 athletes
Podium
Male RX:
14+10reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, May 14, 2013
Class:
All
Workout Name:
Nancy
Description:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
400 meter run
95 pound Overhead squat, 15 reps
Cooldown:
3 sets of 12 GHD Situps
Performed by 5 athletes
Podium
Male RX:
11:59
Female RX:
Male Scaled:
Female Scaled:
24:30
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Monday, May 13, 2013
Class:
All
Workout Name:
None
Description:
Split Stance Push Press 8-8-8
Class:
All
Workout Name:
None
Description:
As many rounds as possible in 7 minutes of:
3 Power Cleans (M 135/F 95)
3 Ring Dips
6 Power Cleans
6 Ring Dips
9 Power Cleans
9 Ring dips
Continue in this pattern
3 Power Cleans (M 135/F 95)
3 Ring Dips
6 Power Cleans
6 Ring Dips
9 Power Cleans
9 Ring dips
Continue in this pattern
Performed by 7 athletes
Podium
Male RX:
15+17reps
Female RX:
Male Scaled:
2-way Tie
12+15reps
Female Scaled:
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Saturday, May 11, 2013
Class:
All
Workout Name:
None
Description:
3 rounds of:
10 chest to bar pullups
10 Front Squats (M 165/F 105)
10 burpees
10 chest to bar pullups
10 Front Squats (M 165/F 105)
10 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 10, 2013
Class:
All
Workout Name:
None
Description:
7 rounds of:
3 Cleans (Power or squat) (M 205/F 125)
4 Deficit HSPU (males stack 2 45# plates with abmat between, females stack 1 45# plate with abmat between)
3 Cleans (Power or squat) (M 205/F 125)
4 Deficit HSPU (males stack 2 45# plates with abmat between, females stack 1 45# plate with abmat between)
Performed by 1 athlete
Podium
Male RX:
8:22
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
8 rounds of Tabata Row or AirDyne for distance
Performed by 1 athlete
Podium
Male RX:
1,047 m
Female RX:
Male Scaled:
Female Scaled:
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Thursday, May 09, 2013
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
30 wall balls (M 20#/F 14#)
3 rope climbs
15 box jumps (M 30/F 24)
30 wall balls (M 20#/F 14#)
3 rope climbs
15 box jumps (M 30/F 24)
Performed by 2 athletes
Podium
Male RX:
15:44
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Turkish Getup 3RM
Test both hands
Test both hands
Performed by 0 athletes
Podium
Male:
Female:
Wednesday, May 08, 2013
Class:
All
Workout Name:
Air Force
Description:
20 Thrusters (M 95/F 65)
20 Sumo deadlift high pulls
20 Push Jerks
20 OHS
20 Front Squats
Begin with and perform 4 burpees at the top of every minute.
20 Sumo deadlift high pulls
20 Push Jerks
20 OHS
20 Front Squats
Begin with and perform 4 burpees at the top of every minute.
Performed by 5 athletes
Podium
Male RX:
6:40
Female RX:
15:47
Male Scaled:
18:54
Female Scaled:
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Tuesday, May 07, 2013
Class:
All
Warmup:
Split Jerk Technique Work
Workout Name:
None
Description:
40 Kettlebell Swings (M 53/F 36)
80 Double Unders
40 Situps
30 Kettlebell Swings (M 53/F 36)
60 Double Unders
30 Situps
20 Kettlebell Swings (M 53/F 36)
40 Double Unders
20 Situps
80 Double Unders
40 Situps
30 Kettlebell Swings (M 53/F 36)
60 Double Unders
30 Situps
20 Kettlebell Swings (M 53/F 36)
40 Double Unders
20 Situps
Performed by 6 athletes
Podium
Male RX:
12:58
Female RX:
14:32
Male Scaled:
Female Scaled:
14:20
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Monday, May 06, 2013
Class:
All
Warmup:
Snatch Technique Work
Advanced: 3 position snatch (Low to High)
Advanced: 3 position snatch (Low to High)
Workout Name:
None
Description:
5 rounds for time of:
9 toes to bar
12 Wall balls (11' / 9' targets)
200m run
9 toes to bar
12 Wall balls (11' / 9' targets)
200m run
Performed by 4 athletes
Podium
Male RX:
10:58
Female RX:
10:48
Male Scaled:
Female Scaled:
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Friday, May 03, 2013
Class:
All
Workout Name:
Back Squat 20RM
Description:
Back Squat 20RM
Class:
All
Workout Name:
None
Description:
10 Clean and Jerks (M 135/F 95)
2 chest to bar pullups
8 Clean and Jerks
4 chest to bar pullups
6 Clean and Jerks
6 chest to bar pullups
4 Clean and Jerks
8 chest to bar pullups
2 Clean and Jerks
10 chest to bar pullups
2 chest to bar pullups
8 Clean and Jerks
4 chest to bar pullups
6 Clean and Jerks
6 chest to bar pullups
4 Clean and Jerks
8 chest to bar pullups
2 Clean and Jerks
10 chest to bar pullups
Performed by 3 athletes
Podium
Male RX:
4:51
Female RX:
Male Scaled:
Female Scaled:
8:03
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Thursday, May 02, 2013
Class:
All
Workout Name:
Jeremy J
Description:
5 rounds for time of:
8 Handstand Pushups
40 meter bear crawl
8 Deadlifts (M 245/F 165)
400m run
8 Handstand Pushups
40 meter bear crawl
8 Deadlifts (M 245/F 165)
400m run
Performed by 4 athletes
Podium
Male RX:
17:59
Female RX:
Male Scaled:
23:02
Female Scaled:
27:56
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Wednesday, May 01, 2013
Class:
All
Warmup:
Kipping pullup practice
Workout Name:
Partner WOD
Description:
With a partner, complete 10 rounds for time of:
10 Hang Power Cleans (M 95/F 65)
10 Bar facing burpees
One partner completes as many reps as possible while partner runs 200m or rows 250m
10 Hang Power Cleans (M 95/F 65)
10 Bar facing burpees
One partner completes as many reps as possible while partner runs 200m or rows 250m
Performed by 4 athletes
Podium
Male RX:
11:44
Female RX:
17:40
Male Scaled:
Female Scaled:
23:20
Show All Results
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