Friday, May 30, 2014
Class:
All
Warmup:
Hollow Position Practice
4x20sec on/20 sec off of shoulder box stretch
3x6 arch to hollow swing on bar
Advanced: ME Bar Muscle Ups
Handstand Practice
4x20sec on/20 sec off of shoulder box stretch
3x6 arch to hollow swing on bar
Advanced: ME Bar Muscle Ups
Handstand Practice
Workout Name:
None
Description:
AMRAP 7
3-6-9-etc
Deadlift 225/155
HSPU
3-6-9-etc
Deadlift 225/155
HSPU
Performed by 9 athletes
Podium
Male RX:
108 reps
Female RX:
Male Scaled:
60 reps
Female Scaled:
83 reps
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Thursday, May 29, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 1-1-1
Class:
All
Workout Name:
None
Description:
Row 1000m
Performed by 5 athletes
Podium
Male RX:
3:22
Female RX:
4:02
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
AMRAP 12
With a partner
Partner 1 does AMRAP Wall Balls while partner 2 does a 60m farmers carry with two 70/53 KBs (30m is from front fence to back wall of gym), then partners switch
Score is total wall balls
With a partner
Partner 1 does AMRAP Wall Balls while partner 2 does a 60m farmers carry with two 70/53 KBs (30m is from front fence to back wall of gym), then partners switch
Score is total wall balls
Performed by 10 athletes
Podium
Male RX:
257 reps
Female RX:
Male Scaled:
232 reps
Female Scaled:
164 reps
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Wednesday, May 28, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 1-1-1
Class:
All
Workout Name:
None
Description:
10-8-6-4-2 Strict Pullups
5-4-3-2-1 Wall Walks
Row 500m-400-300-200-100
5-4-3-2-1 Wall Walks
Row 500m-400-300-200-100
Performed by 7 athletes
Podium
Male RX:
16:00
Female RX:
Male Scaled:
14:24
Female Scaled:
16:25
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Tuesday, May 27, 2014
Class:
All
Workout Name:
None
Description:
12 minutes to build to heavy set
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Class:
All
Workout Name:
None
Description:
AMRAP 15
7 Power Cleans (135/95)
7 Lateral burpees over the bar
200m run
7 Power Cleans (135/95)
7 Lateral burpees over the bar
200m run
Performed by 7 athletes
Podium
Male RX:
8+189reps
Female RX:
Male Scaled:
6+0reps
Female Scaled:
4+12reps
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Monday, May 26, 2014
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 11 athletes
Podium
Male RX:
42:56
Female RX:
Male Scaled:
41:28
Female Scaled:
1:12:37
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Sunday, May 25, 2014
Class:
Weightlifting
Warmup:
Burgener Clean Complex
3x5 of 1 Hip Clean + 1 Hang Clean
3x5 of 1 Hip Clean + 1 Hang Clean
Workout Name:
None
Description:
"Barski Clean" (3 Hip Cleans) for weight
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Class:
Weightlifting
Workout Name:
None
Description:
7m EMOM
1 Hang Squat Clean
2 1-1/4 Front Squats
5 Hip Bridges
1 Hang Squat Clean
2 1-1/4 Front Squats
5 Hip Bridges
Friday, May 23, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 5
Back Squat 3-3
Back Squat 2-2-2
Back Squat 3-3
Back Squat 2-2-2
Class:
All
Workout Name:
None
Description:
Buy-in: 800m run
then
3 RFT
40 Situps
30 Pushups
20 Shoulder to Overhead (95/65)
then
3 RFT
40 Situps
30 Pushups
20 Shoulder to Overhead (95/65)
Performed by 5 athletes
Podium
Male RX:
12:55
Female RX:
Male Scaled:
16:34
Female Scaled:
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Thursday, May 22, 2014
Class:
All
Workout Name:
None
Description:
3 Position Snatch
Hang from above the knee + hang from below the knee + full snatch from the ground
Advanced: Squat Snatches
Hang from above the knee + hang from below the knee + full snatch from the ground
Advanced: Squat Snatches
Class:
All
Workout Name:
None
Description:
6min AMRAP
5 pullups
1 Power Snatch, 135/95
10 pullups
2 Power Snatch
15/3, 20/4, etc
5 pullups
1 Power Snatch, 135/95
10 pullups
2 Power Snatch
15/3, 20/4, etc
Performed by 6 athletes
Podium
Male RX:
106 reps
Female RX:
Male Scaled:
69 reps
Female Scaled:
60 reps
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Wednesday, May 21, 2014
Class:
All
Warmup:
Skill: Rope Climbs
Advanced: With a partner, 4 min AMRAP of 5 burpees + 1 rope climb
Advanced: With a partner, 4 min AMRAP of 5 burpees + 1 rope climb
Workout Name:
None
Description:
3 RFT
60 Double Unders
30 Wall Balls
10 Power Cleans, 155/105
60 Double Unders
30 Wall Balls
10 Power Cleans, 155/105
Cooldown:
Practice T2B
Intermediate: 3 sets for max unbroken reps
Advanced: 50 T2B for time
Intermediate: 3 sets for max unbroken reps
Advanced: 50 T2B for time
Performed by 6 athletes
Podium
Male RX:
10:24
Female RX:
Male Scaled:
12:41
Female Scaled:
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Tuesday, May 20, 2014
Class:
All
Workout Name:
None
Description:
Thruster 12-12-12
Class:
All
Workout Name:
None
Description:
15min AMRAP
Run 400m
12 Burpees
24 KB Swings (53/36)
Run 400m
12 Burpees
24 KB Swings (53/36)
Performed by 9 athletes
Podium
Male RX:
3+411reps
Female RX:
2-way Tie
3+400reps
Male Scaled:
2+400reps
Female Scaled:
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Monday, May 19, 2014
Class:
All
Workout Name:
None
Description:
5 sets of:
1 Clean + 3 Front Squats + 1 Jerk (Push or Split)
1 Clean + 3 Front Squats + 1 Jerk (Push or Split)
Class:
All
Workout Name:
None
Description:
Row 1000m
15 Clean and Jerks (135/95)
100 Squats
15 Clean and Jerks (135/95)
100 Squats
Performed by 11 athletes
Podium
Male RX:
7:55
Female RX:
10:17
Male Scaled:
11:55
Female Scaled:
13:48
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Sunday, May 18, 2014
Class:
Weightlifting
Warmup:
10 minute snatch pull complex:
3 Snatch Grip Deadlifts
3 Hang Shrugs
3 Hang High Pulls
3 Drop Snatch
3 Squat Snatch
3 Snatch Grip Deadlifts
3 Hang Shrugs
3 Hang High Pulls
3 Drop Snatch
3 Squat Snatch
Workout Name:
None
Description:
10 minutes to build to heavy 2-rep hang power snatch
Performed by 0 athletes
Podium
Male:
Female:
Class:
Weightlifting
Workout Name:
None
Description:
10min AMRAP with a partner
1 Power Snatch + 2 Overhead Squats
1 Power Snatch + 2 Overhead Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, May 17, 2014
Class:
Endurance
Workout Name:
None
Description:
4 rounds for time of:
Run 800m
15 KB Swings
15 Burpee Box Jump Overs
Row 500m
Run 800m
15 KB Swings
15 Burpee Box Jump Overs
Row 500m
Performed by 1 athlete
Podium
Male RX:
43:16
Female RX:
Male Scaled:
Female Scaled:
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Class:
Open Gym
Workout Name:
None
Description:
Bench Press 3RM
Bench Press 20 rep
Bench Press 20 rep
Performed by 0 athletes
Podium
Male:
Female:
Class:
Open Gym
Workout Name:
None
Description:
For time:
100 Kettlebell Swings (53/35)
Starting at 1:00, perform 5 burpees at the top of every minute
100 Kettlebell Swings (53/35)
Starting at 1:00, perform 5 burpees at the top of every minute
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 16, 2014
Class:
All
Workout Name:
None
Description:
Regionals Event 6 (scaled to 30s)
For time, with 21 minute cap
30 Calorie Row
30 Box Jump Overs (24/20)
30 Deadlifts (185/125)
30 Wall Balls
30 Ring Dips
30 Wall Balls
30 Deadlifts (185/125)
30 Box Jump Overs
30 Calorie Row
Advanced do 50s
If cap is reached, add 1 second for each rep not completed
For time, with 21 minute cap
30 Calorie Row
30 Box Jump Overs (24/20)
30 Deadlifts (185/125)
30 Wall Balls
30 Ring Dips
30 Wall Balls
30 Deadlifts (185/125)
30 Box Jump Overs
30 Calorie Row
Advanced do 50s
If cap is reached, add 1 second for each rep not completed
Cooldown:
3x15 GHD SU
Performed by 4 athletes
Podium
Male RX:
20:45
Female RX:
Male Scaled:
Female Scaled:
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Thursday, May 15, 2014
Class:
All
Workout Name:
None
Description:
3 sets, alternating between A&B
a) 10 Front Rack step back lunges
b) 5 high box jumps
a) 10 Front Rack step back lunges
b) 5 high box jumps
Class:
All
Workout Name:
None
Description:
3 Rounds:
15 Front Squats (135/95) - Advanced: 175/115
12 HSPU
9 Hang Power Cleans (135/95) - Advanced: 175/115
6 Muscle Ups
15 Front Squats (135/95) - Advanced: 175/115
12 HSPU
9 Hang Power Cleans (135/95) - Advanced: 175/115
6 Muscle Ups
Performed by 5 athletes
Podium
Male RX:
18:06
Female RX:
Male Scaled:
24:09
Female Scaled:
24:30
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Wednesday, May 14, 2014
Class:
All
Workout Name:
None
Description:
5 Rounds
Run 10x10m shuttle
30 Double Unders
10 KB Swings (70/53)
Run 10x10m shuttle
30 Double Unders
10 KB Swings (70/53)
Performed by 10 athletes
Podium
Male RX:
7:49
Female RX:
11:33
Male Scaled:
13:56
Female Scaled:
14:38
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Class:
All
Workout Name:
None
Description:
With a partner, row 3000m for total time switching every 500m
Performed by 7 athletes
Podium
Male RX:
11:02
Female RX:
14:24
Male Scaled:
Female Scaled:
Show All Results
Tuesday, May 13, 2014
Class:
All
Warmup:
6min EMOM
6 burpees to 6" target + 6 strict pullups
6 burpees to 6" target + 6 strict pullups
Workout Name:
None
Description:
12min AMRAP
12 Ring Pushups
18 Sandbag Ground to Overhead (50/30)
24 Situps
12 Ring Pushups
18 Sandbag Ground to Overhead (50/30)
24 Situps
Performed by 6 athletes
Podium
Male RX:
6+14reps
Female RX:
5+0reps
Male Scaled:
Female Scaled:
2+19reps
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Monday, May 12, 2014
Class:
All
Workout Name:
None
Description:
7 sets
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 OHS
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 OHS
Class:
All
Workout Name:
None
Description:
21 Power Snatch (115/75)
21 Lateral Barbell Burpees
15 OHS
15 Lateral Barbell Burpees
9 Squat Snatch
9 Lateral Barbell Burpees
21 Lateral Barbell Burpees
15 OHS
15 Lateral Barbell Burpees
9 Squat Snatch
9 Lateral Barbell Burpees
Performed by 9 athletes
Podium
Male RX:
7:42
Female RX:
10:45
Male Scaled:
10:15
Female Scaled:
12:23
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Sunday, May 11, 2014
Class:
Weightlifting
Warmup:
Split Jerk technique work
Barbell Press Complex
Barbell Press Complex
Workout Name:
None
Description:
Floor Press 3-3-3
Seated Shoulder Press 3-3-3
Split Stance Push Press 3-3-3
Split Jerk 3-3-3
Seated Shoulder Press 3-3-3
Split Stance Push Press 3-3-3
Split Jerk 3-3-3
Cooldown:
7m EMOM
1 Split Jerk + 6 Overhead Lunges
1 Split Jerk + 6 Overhead Lunges
Performed by 0 athletes
Podium
Male:
Female:
Friday, May 09, 2014
Class:
All
Workout Name:
None
Description:
20 min AMRAP
30 Overhead Walking Lunge (45/25# plate)
25 Deadlifts (185/135)
20 Toes to bar
Run 200m
30 Overhead Walking Lunge (45/25# plate)
25 Deadlifts (185/135)
20 Toes to bar
Run 200m
Cooldown:
5 sets of 10 perfect pushups
Performed by 5 athletes
Podium
Male RX:
3+75reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, May 08, 2014
Class:
All
Warmup:
7m EMOM
7 Unbroken C2B Pullups
7 Unbroken C2B Pullups
Workout Name:
None
Description:
3 Rounds for time
Row 500m
50 Double Unders
25 Thrusters (45/35)
Row 500m
50 Double Unders
25 Thrusters (45/35)
Cooldown:
Practice L-sits
Advanced: Accumulate 90 second L-sit on paralettes or low rings
Advanced: Accumulate 90 second L-sit on paralettes or low rings
Performed by 6 athletes
Podium
Male RX:
12:47
Female RX:
17:38
Male Scaled:
14:27
Female Scaled:
Show All Results
Wednesday, May 07, 2014
Class:
All
Workout Name:
Collin
Description:
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Comments:
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Performed by 9 athletes
Podium
Male RX:
2-way Tie
27:46
Female RX:
39:50
Male Scaled:
47:17
Female Scaled:
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Tuesday, May 06, 2014
Class:
All
Workout Name:
Badger
Description:
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Cooldown:
Tabata Hollow Rocks
Comments:
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.
Performed by 10 athletes
Podium
Male RX:
25:41
Female RX:
Male Scaled:
38:37
Female Scaled:
Show All Results
Monday, May 05, 2014
Class:
All
Workout Name:
None
Description:
10m EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk
Class:
All
Workout Name:
None
Description:
10m AMRAP
up the ladder 5-10-15-20-etc Wall Balls (20/14)
5 Power Cleans (185/135) between each set of wall balls
up the ladder 5-10-15-20-etc Wall Balls (20/14)
5 Power Cleans (185/135) between each set of wall balls
Performed by 8 athletes
Podium
Male RX:
5+14reps
Female RX:
Male Scaled:
5+7reps
Female Scaled:
80 reps
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Friday, May 02, 2014
Class:
All
Warmup:
3x8 Hang Power Snatch (115/75) or 60-70% of 1RM Power Snatch
Workout Name:
None
Description:
25 Power Snatch (75/55)
Run 400m
25 Power Snatch (75/55)
30 6" target burpees
25 Power Snatch (75/55)
Run 400m
25 Power Snatch (75/55)
30 6" target burpees
25 Power Snatch (75/55)
Performed by 6 athletes
Podium
Male RX:
7:39
Female RX:
15:04
Male Scaled:
Female Scaled:
Show All Results
Thursday, May 01, 2014
Class:
All
Workout Name:
None
Description:
8m AMRAP
7 Clean and Jerks (135/95)
14 Pushups
21 Squats
28 Double Unders
7 Clean and Jerks (135/95)
14 Pushups
21 Squats
28 Double Unders
Performed by 8 athletes
Podium
Male RX:
3+55reps
Female RX:
2+4reps
Male Scaled:
3+2reps
Female Scaled:
2+5reps
Show All Results
Class:
All
Workout Name:
None
Description:
5 intervals of Row 250m, rest 30s
Score is slowest interval time
Score is slowest interval time
Performed by 5 athletes
Podium
Male RX:
0:47
Female RX:
1:18
Male Scaled:
Female Scaled:
Show All Results
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