Friday, May 29, 2015
Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5-5-5
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Class:
All
Workout Name:
None
Description:
21-15-9
Squat Snatch 95/65
Chest to Bar Pullups
Squat Snatch 95/65
Chest to Bar Pullups
Performed by 3 athletes
Podium
Male RX:
7:51
Female RX:
Male Scaled:
Female Scaled:
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Thursday, May 28, 2015
Class:
All
Workout Name:
None
Description:
7x2 Power Clean, drop between reps
60-70%. Should feel light and fast.
60-70%. Should feel light and fast.
Class:
All
Workout Name:
None
Description:
3 RFT
30 Wall Balls
15 Power Cleans 115/75 (should be lighter than earlier sets) - Advanced: 135/95
30 Wall Balls
15 Power Cleans 115/75 (should be lighter than earlier sets) - Advanced: 135/95
Performed by 10 athletes
Podium
Male RX:
7:45
Female RX:
9:45
Male Scaled:
Female Scaled:
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Wednesday, May 27, 2015
Class:
All
Workout Name:
None
Description:
3 RFT
Row 50/40 Cal
100 Double Unders
50 Steps Walking Lunge
Row 50/40 Cal
100 Double Unders
50 Steps Walking Lunge
Cooldown:
Cash Out:
Beginners: Accumulate 60 Seconds in Handstand Hold
Intermediate: Accumulate 120 Seconds in Handstand Hold
Advanced: 5 sets of Strict HSPU
Beginners: Accumulate 60 Seconds in Handstand Hold
Intermediate: Accumulate 120 Seconds in Handstand Hold
Advanced: 5 sets of Strict HSPU
Comments:
Compare to 12/24/2014
Performed by 10 athletes
Podium
Male RX:
19:24
Female RX:
26:03
Male Scaled:
25:50
Female Scaled:
23:00
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Tuesday, May 26, 2015
Class:
All
Workout Name:
None
Description:
5x10 Alternating Box Step Ups with 2 Kettlebells (As Heavy as Possible)
Class:
All
Workout Name:
None
Description:
5 RFT
5 Deadlifts 275/185
15 Burpees
5 Deadlifts 275/185
15 Burpees
Performed by 8 athletes
Podium
Male RX:
5:47
Female RX:
8:13
Male Scaled:
5:23
Female Scaled:
7:33
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Monday, May 25, 2015
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 10 athletes
Podium
Male RX:
43:17
Female RX:
Male Scaled:
48:18
Female Scaled:
53:03
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Friday, May 22, 2015
Class:
All
Workout Name:
None
Description:
Squat Clean 1-1-1-1-1
Class:
All
Workout Name:
None
Description:
Run 800m
15 Squat Cleans 135/95
15 Bar Facing Burpees
Run 400m
10 Squat Cleans
10 Bar Facing Burpees
Run 200m
5 Squat Cleans
5 Bar Facing Burpees
15 Squat Cleans 135/95
15 Bar Facing Burpees
Run 400m
10 Squat Cleans
10 Bar Facing Burpees
Run 200m
5 Squat Cleans
5 Bar Facing Burpees
Performed by 9 athletes
Podium
Male RX:
11:25
Female RX:
Male Scaled:
18:19
Female Scaled:
15:09
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Thursday, May 21, 2015
Class:
All
Workout Name:
None
Description:
Snatch High Pull 3-3-3 (80%)
Squat Snatch 1-1-1-1-1-1-1 (70-90%)
Squat Snatch 1-1-1-1-1-1-1 (70-90%)
Class:
All
Workout Name:
None
Description:
5 RFT
15 KB Swings 70/53
15 Box Jumps 24/20
15 KB Swings 70/53
15 Box Jumps 24/20
Performed by 10 athletes
Podium
Male RX:
5:40
Female RX:
9:57
Male Scaled:
7:55
Female Scaled:
8:47
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Wednesday, May 20, 2015
Class:
All
Warmup:
Rope Climbs
Workout Name:
None
Description:
90 Double Unders
30 Alternating Slam Ball Clean to Shoulder (50/30)
3 Rope Climbs
60 Double Unders
20 Alternating Slam Ball Clean to Shoulder (50/30)
2 Rope Climbs
30 Double Unders
10 Alternating Slam Ball Clean to Shoulder (50/30)
1 Rope Climbs
30 Alternating Slam Ball Clean to Shoulder (50/30)
3 Rope Climbs
60 Double Unders
20 Alternating Slam Ball Clean to Shoulder (50/30)
2 Rope Climbs
30 Double Unders
10 Alternating Slam Ball Clean to Shoulder (50/30)
1 Rope Climbs
Cooldown:
AMRAP 3
10 Situps
10 Frog Kicks
10 Alternating Bicycle Kicks
10 Situps
10 Frog Kicks
10 Alternating Bicycle Kicks
Performed by 8 athletes
Podium
Male RX:
8:46
Female RX:
Male Scaled:
14:55
Female Scaled:
13:10
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Tuesday, May 19, 2015
Class:
All
Workout Name:
None
Description:
7 rounds of:
12 Thrusters (M 75/F 55)
9 Toes to bar
200m run with med ball (M 20/F 14)
12 Thrusters (M 75/F 55)
9 Toes to bar
200m run with med ball (M 20/F 14)
Cooldown:
Mobility/Recovery work
Comments:
Compare to 6/7/2013
Performed by 10 athletes
Podium
Male RX:
15:15
Female RX:
19:28
Male Scaled:
27:17
Female Scaled:
27:11
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Monday, May 18, 2015
Class:
All
Workout Name:
DT
Description:
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Cooldown:
Row 300m at recovery pace
Row 400m at 90% intensity
Row 300m at recovery pace
Row 400m at 90% intensity
Row 300m at recovery pace
Comments:
Compare to 12/16/2013
Performed by 13 athletes
Podium
Male RX:
6:24
Female RX:
Male Scaled:
13:30
Female Scaled:
13:02
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Friday, May 15, 2015
Class:
All
Workout Name:
2015 Masters Qualifier Event 4
Description:
21-15-9 reps for time of:
Deadlifts
Box jumps
Handstand push-ups
Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box
Deadlifts
Box jumps
Handstand push-ups
Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box
Cooldown:
Practice Pullups/C2B/Butterfly/Bar MU
Performed by 9 athletes
Podium
Male RX:
6:56
Female RX:
Male Scaled:
12:30
Female Scaled:
12:25
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Thursday, May 14, 2015
Class:
All
Workout Name:
None
Description:
10x2 Squat Clean @ 70-80% 1RM, drop each rep.
Class:
All
Workout Name:
None
Description:
AMRAP 14
Row 100m-200m-300m-etc
Wall Balls 10-20-30-etc
Row 100m-200m-300m-etc
Wall Balls 10-20-30-etc
Performed by 15 athletes
Podium
Male RX:
5+386reps
Female RX:
4+517reps
Male Scaled:
Female Scaled:
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Wednesday, May 13, 2015
Class:
All
Workout Name:
None
Description:
75 Kettlebell Swings, 53/35
Run 1 Mile
75 Kettlebell Swings, 53/35
Run 1 Mile
75 Kettlebell Swings, 53/35
Cooldown:
EMOM 5
Beginner: 1 set of 7-10 reps perfect pushups
Intermediate+: 1 set of 9-count pushups on med ball
Beginner: 1 set of 7-10 reps perfect pushups
Intermediate+: 1 set of 9-count pushups on med ball
Performed by 10 athletes
Podium
Male RX:
13:35
Female RX:
15:11
Male Scaled:
16:13
Female Scaled:
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Tuesday, May 12, 2015
Class:
All
Workout Name:
None
Description:
Overhead Squat 3-3-3
Class:
All
Workout Name:
None
Description:
AMRAP 10
10 Burpees to 6" target
20 Situps
30 Squats
10 Burpees to 6" target
20 Situps
30 Squats
Comments:
Targets: Beginner 3+ rounds, Intermediate: 4+ rounds, Advanced: 5+ rounds
Performed by 13 athletes
Podium
Male RX:
5+19reps
Female RX:
5+4reps
Male Scaled:
Female Scaled:
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Monday, May 11, 2015
Class:
All
Workout Name:
None
Description:
For time:
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps
Cooldown:
20 Candlesticks with 5-second lower from top
or
20 Lower from Inverted Hang on rings
or
20 Lower from Inverted Hang on rings
Comments:
Compare to 10/17/2014
Performed by 9 athletes
Podium
Male RX:
8:41
Female RX:
Male Scaled:
18:56
Female Scaled:
16:19
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Saturday, May 09, 2015
Class:
Endurance
Workout Name:
None
Description:
5RFT
hilly path
12 med ball squat cleans
12 med ball sit ups
hilly path
12 med ball squat cleans
12 med ball sit ups
Cooldown:
8 min emom
hill runs
hill runs
Performed by 2 athletes
Podium
Male RX:
20:45
Female RX:
Male Scaled:
Female Scaled:
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Friday, May 08, 2015
Class:
All
Workout Name:
Daniel
Description:
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Comments:
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Performed by 11 athletes
Podium
Male RX:
15:04
Female RX:
Male Scaled:
24:18
Female Scaled:
22:14
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Thursday, May 07, 2015
Class:
All
Workout Name:
None
Description:
AMRAP 7
10 Bar Facing Burpees
5 Power Snatch, 135/95
10 Bar Facing Burpees
5 Power Snatch, 135/95
Performed by 8 athletes
Podium
Male RX:
5+10reps
Female RX:
Male Scaled:
4+1reps
Female Scaled:
4+0reps
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Class:
All
Workout Name:
None
Description:
7 work sets
2 Snatch Grip Deadlift with pause at the knee + 1 Snatch with pause at the knee (power or squat)
2 Snatch Grip Deadlift with pause at the knee + 1 Snatch with pause at the knee (power or squat)
Wednesday, May 06, 2015
Class:
All
Workout Name:
None
Description:
AMRAP 12
10 Power Cleans 135/95
10 Toes to Bar
30 Double Unders
10 Power Cleans 135/95
10 Toes to Bar
30 Double Unders
Cooldown:
Advanced: Ring Dips - 5 sets for max strict reps, rest 60 seconds
Intermediate: Accumulate 60-90 seconds in ring support hold
Beginner: Accumulate 60-90 seconds in parallette support hold (may need to elevate paralettes for extra clearance)
Intermediate: Accumulate 60-90 seconds in ring support hold
Beginner: Accumulate 60-90 seconds in parallette support hold (may need to elevate paralettes for extra clearance)
Performed by 13 athletes
Podium
Male RX:
6+20reps
Female RX:
Male Scaled:
4+3reps
Female Scaled:
4+7reps
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Tuesday, May 05, 2015
Class:
All
Workout Name:
None
Description:
5 sets of 2 reps:
1 1/4 Front Squats
1 1/4 Front Squats
Class:
All
Workout Name:
2011 Regional Event 1
Description:
Run 1000m
30 HSPU
Row 1000m
30 HSPU
Row 1000m
Performed by 9 athletes
Podium
Male RX:
9:08
Female RX:
Male Scaled:
13:30
Female Scaled:
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Monday, May 04, 2015
Class:
All
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Comments:
Compare to 12/1/2014
Performed by 18 athletes
Podium
Male RX:
8:30
Female RX:
11:16
Male Scaled:
Female Scaled:
13:46
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Class:
All
Workout Name:
None
Description:
10 minutes to establish max lift
3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to Overhead
3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to Overhead
Saturday, May 02, 2015
Class:
Endurance
Workout Name:
None
Description:
3 x 6 min rounds, rest 2 minutes between each round
Round 1
AMRAP
5 burpees
1 hill
Round 2
AMRAP
10 jumping lunges
1 hill
Round 3
AMRAP
15 Mountain Climbers
1 hill
Round 1
AMRAP
5 burpees
1 hill
Round 2
AMRAP
10 jumping lunges
1 hill
Round 3
AMRAP
15 Mountain Climbers
1 hill
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
2-way Tie
12+0reps
Female Scaled:
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Friday, May 01, 2015
Class:
All
Workout Name:
None
Description:
Snatch Balance 5-5-5-5-5
Class:
All
Workout Name:
None
Description:
AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips
Performed by 9 athletes
Podium
Male RX:
305 reps
Female RX:
243 reps
Male Scaled:
246 reps
Female Scaled:
196 reps
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