Thursday, May 31, 2018

Class:
QuickFit
Warmup:
3 rounds
30 Single Unders or Alternating Single Unders
5 Single Leg Kettlebell Deadlift/side
Workout Name:
None
Description:
Every 3:00 for 15:00
Run 200m
15 Kettlebell Swings
10 Goblet Squats
Cooldown:
1:00 Wall Sit
:30 Flutter Kicks
1:00 Low Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
15-12-9
Wall Balls
Russian Kettlebell Swings
Workout Name:
None
Description:
Power Clean 1RM
Performed by 7 athletes
Podium
Male:
Dennis S
280 lbs
Female:
Chong H
150 lbs
Show All Results
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
Performed by 7 athletes
Podium
Male RX:
Dennis S
6:20
Female RX:
Chong H
10:06
Male Scaled:
Douglas T
8:35
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
6 Rounds
10 Deadlift 155/105lbs
25' Handstand Walk
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, May 30, 2018

Class:
QuickFit
Warmup:
2 rounds
:30 Downward Dog Pose
3x10m shuttle run
6 Frog Kicks
Workout Name:
None
Description:
3 rounds for time of:
Bike 1200m
20 Alternating Dumbbell Snatch
15 GHD Sit Ups or Med Ball Sit Ups
Cooldown:
20 Slow and Controlled Candlesticks
Performed by 1 athlete
Podium
Male RX:
Drew M
11:17
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
Workout Name:
None
Description:
Split Jerk 1RM
Performed by 6 athletes
Podium
Male:
Danny J
260 lbs
Female:
Karina R
95 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 20
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 7 athletes
Podium
Male RX:
Drew M
9+3reps
Female RX:
Male Scaled:
Douglas T
11+0reps
Female Scaled:
Karina R
7+15reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
15-12-9-6-3
Toes to Bar
Shoulder to Overhead 135/95lbs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, May 29, 2018

Class:
All
Warmup:
Stretch & Mobility
then
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:
Squat Snatch 1RM
Performed by 5 athletes
Podium
Male:
2-way Tie
175 lbs
Female:
Chong H
95 lbs
Show All Results
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
Performed by 7 athletes
Podium
Male RX:
Drew M
10:17
Female RX:
Male Scaled:
chris g
15:00
Female Scaled:
Chong H
14:06
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 9 Minutes
Run 100m
1 Rope Climbs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 rounds
10 Air Squats
6/4 Calorie Row
2 Inch Worms
Workout Name:
None
Description:
AMRAP 5
35 Wall Balls
35/25 Calorie Row
Max Reps Sit Ups in remaining time

Rest 1:00

AMRAP 4
30 Wall Balls
30/20 Calorie Row
Max Reps Flutter Kicks in remaining time

Rest 1:00

AMRAP 3
25 Wall Balls
25/15 Calorie Row
Max Reps Frog Kicks in remaining time
Cooldown:
3:00 Saddle Stretch or Seated Forward Fold Stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, May 28, 2018

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.
Performed by 5 athletes
Podium
Male RX:
Dennis S
44:22
Female RX:
Male Scaled:
Female Scaled:
Karina R
54:13
Show All Results

Saturday, May 26, 2018

Class:
All
Warmup:
As a team of 3
3 rounds each, waterfall style
Run 4x10m shuttle run
Low Plank to High Plank Transitions
Flutter Kicks
Workout Name:
None
Description:
As a team of 3
4 rounds each, waterfall style (one person on each movement, rotate once all complete their reps)
Row 25/18 Calories
15 Bench Press 155/95
30 Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, May 25, 2018

Class:
QuickFit
Warmup:
3 Rounds
8 Alternating Jumping Lunges
8 Alternating Dumbbell Arnold Presses (4 per side, holding two dumbbells)
Workout Name:
None
Description:
20-16-12-8-4
Calorie Ski (F: 15-12-9-6-3)
Lunge Steps with single dumbbell overhead (switch arms half way)
Burpees
Cooldown:
3 sets
12 GHD Sit Ups + :15 GHD Extension Hold
Rest as needed between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
9-6-3 With a partner
Thrusters (empty or light weight up to 75/55)
Pull Ups or Ring Rows
Workout Name:
None
Description:
Front Squat
2-2-2-2-2-2
Build weight over sets
Performed by 2 athletes
Podium
Male:
Drew M
275 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
6 Rounds
15 Power Snatch 75/55lbs
15 Pull Ups

Beginner: 10 Reps of each; 55/35; Banded Pull Ups
Intermediate: 12 Snatch, 10 Pull Ups
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Drew M
14:43
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
60 Toes to Bar
Choose a sustainable fixed set and repeat until you reach 60 reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, May 24, 2018

Class:
All
Warmup:
2 rounds
:20 Low Plank
:20 High Plank
10 Russian Kettlebell Swings
Workout Name:
None
Description:
5 rounds of
AMRAP 2 Minutes
6 Dumbbell Burpee Box or Bench Step Ups with two dumbbells
10 Dumbbell Bench Press
Flutter Kicks with remaining time

Rest 1:00 between rounds
Cooldown:
3 sets of
10 Hip Extensions + :15 Hip Extension Hold
Rest as needed between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
10 Right Arm Kettlebell Snatch
10 Left Arm Kettlebell Snatch
Bike 500m
Workout Name:
None
Description:
Power Snatch
Touch and Go
5x5
(Heavier than last time - 5/10/2018)
Performed by 1 athlete
Podium
Male:
Female:
Chong H
75 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
20 KB Swings 70/53lbs
Run 400m
Rest 2:00

Beginner: 35/18
Intermediate: 53/35
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Chong H
22:52
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Front Rack Walking Lunge Steps
5x10 (10 steps total per set)

Load a Barbell as heavy as possible while still completing unbroken
Performed by 0 athletes
Podium
Male:
Female:

Wednesday, May 23, 2018

Class:
All
Warmup:
Row 500m
30 Air Squats
15 Goblet Squats
then
5x3 Tall Box Jumps (~36/30")
Rest :30 between sets
Workout Name:
None
Description:
Back Squat 1RM
Performed by 4 athletes
Podium
Male:
3-way Tie
315 lbs
Female:
Chong H
175 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
100' Farmers Carry
5 Squat Cleans 185/115lbs
1 Rope Climb

Beginner: 44/26#; 95/65; 8 Ring Rows
Intermediate: 53/35; 145/95;10-12' Rope Climb
Advanced: 70/53
Competitor: Legless Rope Climb
Performed by 2 athletes
Podium
Male RX:
Sebastian A
9:51
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Spend 15-25 minutes practicing handstand walks

Advanced: Create Handstand Walk Obstacle Course from Regionals

Complete 5-10 times based on time and skill
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
Bike 5/3 Calories
5 Bent Over Dumbbell Rows (2 Dumbbells)
5 Dumbbell Front Rack Squats
Workout Name:
None
Description:
5 Rounds
Bike 15/10 Calories
30' Standing Hand over hand sled pull, 55#/Empty
Cooldown:
12-10-8 V-Ups
:30 Wall Sit or Parallette Tuck Hold after each set
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, May 22, 2018

Class:
QuickFit
Warmup:
2 rounds
12 Air Squats
8 Hip Extensions
4 Burpees
Workout Name:
None
Description:
Every 6:00 for 18:00
Row 600/500m
30 Wall Balls
10 D-ball Cleans over Shoulder
Carry D-Ball 20m (2x10m)

Rest remainder of 6:00
Cooldown:
5 rounds of:
5 Frog Kicks
10 Flutter Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
5:00 minute bike or row
then
10 Muscle Cleans
10 High Hang Squat Cleans
10 Low Hang Squat Cleans
then
10 Squat Cleans, building in weight to your first heavy single
Workout Name:
None
Description:
Squat Clean 1-1-1-1-1-1-1
Build to 1RM
Performed by 2 athletes
Podium
Male:
Drew M
255 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
50 Push Ups
40 Single Arm Dumbbell Clean and Jerk 50/35lb
30 Kipping Handstand Push Ups
20 Alternating Dumbbell Squat Snatch

Beginner: 30/15; Box Push Ups;
Intermediate: 40/25
Advanced: 50/35
Competitor: 70/45#
Performed by 1 athlete
Podium
Male RX:
Matthew A
10:01
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
30/20 Calorie Bike
20 D-Ball Cleans
Performed by 1 athlete
Podium
Male RX:
Matthew A
9:22
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Monday, May 21, 2018

Class:
QuickFit
Warmup:
Run 200m
5 Burpees
20 Steps Walking Lunge
5 Burpees
Workout Name:
None
Description:
For time
Run 600m
15m Sled Push (135/45)
30 Kettlebell Swings
15m Sled Push (135/45)
45 Sit Ups
15m Sled Push (135/45)
100 Single Under Jump Rope (50 L + 50R for advanced)
15m Sled Push (135/45)
45 Sit Ups
15m Sled Push (135/45)
30 Kettlebell Swings
15m Sled Push (135/45)
Run 600m
Cooldown:
4 Tabata sets Superman Hold (:20 on/:10 off)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
10 Hollow Swings
10 Russian Kettlebell Swings
Run 100m
Workout Name:
None
Description:
Zero Bounce Deadlift 3x4
@80-90% of 1RM
Performed by 6 athletes
Podium
Male:
Matthew A
395 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
Alternating EMOM for 25:00
1: 10 Burpees to 6" Target
2: 12 Chest to Bar Pull Ups
3: 15/12 Calorie Row
4: 18 Box Jump Overs 24/20"
5: Run 200m

The goal is to have at least 10-15 seconds for recovery on the burpees, row, and run. 20+ seconds rest on the pull ups and box jumps overs. Scale volume appropriately.

Beginner: 6-8 Burpees; 12 Ring Rows or 6-8 Pull Ups; 12/8 Cal Row; 10-12 BJO; 100m run
Performed by 2 athletes
Podium
Male RX:
Matthew A
20:00
Female RX:
Male Scaled:
Douglas T
20:00
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
18 Muscle Up +1's

(At the top of each Muscle Up complete a second Ring Dip)
Performed by 1 athlete
Podium
Male RX:
Sebastian A
9:43
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Sunday, May 20, 2018

Class:
Endurance
Workout Name:
Triple 3
Description:
Row 3,000m
300 Double Unders
Run 3 miles
Performed by 3 athletes
Podium
Male RX:
Dennis S
38:52
Female RX:
Chong H
57:25
Male Scaled:
Female Scaled:
Karina R
43:16
Show All Results

Saturday, May 19, 2018

Class:
All
Warmup:
Warmup
AMRAP 5 with a partner
Flight Simulator as far as possible.
Partner 1 completes 5 unbroken DU, Partner 2 completes 5 unbroken DU, partner 1 completes 10 unbroken DU, etc.

Scale: 2-4-6-8-10-etc

If you trip, your partner goes and continues to the next set. You must complete your set unbroken before advancing to the next number.

Beginners: 1 Burpee + 5 Penguin Jumps, 2 Burpees + 10 Penguin Jumps, 3 Burpees + 15 Penguin Jumps, etc
Workout Name:
None
Description:
WOD
75 Air Squats
50 Single Dumbbell Push Press, switch hands any time
25 Lateral Burpees over Dumbbell
5 Rope Climb or Peg Board
25 Lateral Burpees over Dumbbell
50 Single Dumbbell Push Press, switch hands any time
75 Air Squats

QuickFit/Beginner: 25 Ring Rows instead of Climb; 30/15
Intermediate: Rope Climbs to 10' or 12'; 40/25;
Advanced: 50/35
Competitor 70/45#
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Karina R
21:10
Show All Results

Friday, May 18, 2018

Class:
QuickFit
Warmup:
1-2-3-4-5 Push Ups (Advanced double or triple reps)
5-10-15-20-25 Jump Ropes (Advanced: Double Unders)
Workout Name:
None
Description:
With a partner
Row 2000m
Bike 5000m

Starting at 1:00 and every minute after, perform 3 burpees and switch machines, don't reset the counter!
Cooldown:
150 Flutter Kicks as a team, one person works at a time
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
10:17
Female Scaled:
Show All Results
Class:
All
Warmup:
3x20-sec Partner Hanging T-Spine Stretch
then
Stretch/Mobilize
then
3 Rounds
5 Strict Press
4 Push Press
3 Split Jerk
Rest :30 between sets
Workout Name:
None
Description:
Split Jerk 1-1-1-1-1-1-1
Build weight over sets

Compare to 5/4/2018
Performed by 5 athletes
Podium
Male:
Stephen B
235 lbs
Female:
Chong H
120 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
100 Front Squat 115/75lbs

Every break complete 10 Handstand Push Ups

Time Cap: 12 minutes

Pick an appropriate weight you can complete 20+ reps on the first set. Pick a handstand push up volume you can complete in 2 sets or less for the whole workout.

Beginner: 75/45; 10 Dumbbell Push Press or 2 Wall Walks or :20 Handstand Hold
Intermediate: 95/65; 4-6 HSPU
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
Stephen B
12:00
Female RX:
Chong H
10:50
Male Scaled:
Douglas T
7:27
Female Scaled:
Karina R
11:40
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Max Set of Push Ups x 5
Rest 2:00

Go to failure each set
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, May 17, 2018

Class:
QuickFit
Warmup:
Warmup
2 rounds
10 Kettlebell Swings
100m run
Workout Name:
None
Description:
Workout
With a partner, split reps any way
8 Sled Push (there and back = 1), 135/45
24 Ring Rows
32 Alternating Dumbbell Snatch
Run 600m together
32 Alternating Dumbbell Snatch
24 Ring Rows
8 Sled Push (there and back = 1), 135/45

Cooldown:
Core/Recovery
3x12 Hip Extensions, slow and controlled, alternate after each 12
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
5:00 Row or Bike
then
Stretch/Mobilize
then
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
Workout Name:
None
Description:
Squat Snatch
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to 5/3/2018
Performed by 1 athlete
Podium
Male:
Douglas T
135 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
12 Hang Power Snatch 115/75lbs
12 Push Press
12 Bar Facing Burpees

Rest :60

Pick a weight where you can complete the snatches in 1-2 sets. Emphasis on pulling your body under the bar rather than pressing the bar to finish the snatch because this will burn out your shoulders for the push press. Target times are 3:00 or less per round.

Beginner: 75/45
Intermediate: 95/65
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
10:45
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
10 Rounds
1 Legless Rope Climb
100' Shuttle Run
(50' out and back)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, May 16, 2018

Class:
All
Warmup:
:90 Couch Stretch/side
then
AMRAP 4:00
25' Duck Walk
25' Alternating High Kicks
10 Air Squats
Workout Name:
None
Description:
Back Squat
5x2 @85%+

Compare to 5/2/2018
Performed by 3 athletes
Podium
Male:
Drew M
290 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
50-35-20
Wallballs 20/14lbs
Push Ups
Bike 1000m after each set of Push Ups

Time cap: 20 minutes

Beginner: 35-25-15 Wall Balls & 20-15-10 Push Ups (Box Push Ups if needed)
Intermediate: 35-25-15 Push Ups
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Douglas T
14:58
Female RX:
Male Scaled:
Kenny S
16:12
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Weighted Hip Extensions (hug plate in front of chest)
12 sets of 6 reps, slow and controlled
Performed by 0 athletes
Podium
Male:
Female:
Class:
QuickFit
Warmup:
Warmup
20 Mountain Climbers
20 Alternating High Kicks
20 Skater Jumps
10 Floor Sweeps
Workout Name:
None
Description:
WOD
6 rounds each with a partner, alternate after each full round
6 Burpees
9/6 Calorie Ski
18 Air Squats
Cooldown:
Core/Recovery
:40 side plank, each side
:30 single leg, single arm low plank, each side
:40 side plank, each side
Performed by 2 athletes
Podium
Male RX:
Matthew A
13:18
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, May 15, 2018

Class:
All
Warmup:
3 Rounds
10 Right Arm Hang Clean and Jerk w/ Dumbbell
10 Left Arm Hang Clean and Jerk w/ Dumbbell
Run 200m
Workout Name:
None
Description:
Power Clean to Push Jerk
Touch and Go
5x5
(Heavier than last time)

Compare to 5/1/2018
Performed by 3 athletes
Podium
Male:
Matthew A
225 lbs
Female:
Chong H
95 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
2 Rounds of "DT"
Rest :90
3 Rounds of "DT"
Rest :90
2 Rounds of "DT"

Beginner: 85/55#
Intermediate: 125/85#
Advanced: 155/105#
Performed by 3 athletes
Podium
Male RX:
Matthew A
15:46
Female RX:
Male Scaled:
Female Scaled:
Chong H
15:25
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
Row 250m
1 Max Set of Parallette HSPU
Rest 1:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
4-3-2 Inch Worms
12-10-8 Air Squats
then
Bike 12/8 Calories
Workout Name:
None
Description:
With a partner
Every 3:00 for 5 rounds
12 Russian Kettlebell Swings while partner holds wall sit, each person
8 Goblet Squats while partner hands from pull up bar (scale ring row hang), each person
12/8 Calorie Bike while partner holds low plank, each person

Rest remainder of 3:00
Cooldown:
200m recovery walk
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, May 14, 2018

Class:
QuickFit
Warmup:
AMRAP 3 Minutes
4 Synchro Push Ups with hand clap
6 Syncho Air Squats
4x10m shuttle runs
Workout Name:
None
Description:
AMRAP 18 Minutes with a partner
Row 200m together
20 Synchro Steps Walking Lunge
15 Partner Med Ball Sit Ups
10 Synchro Wall Balls
Cooldown:
2:00 seated straddle stretch
Performed by 1 athlete
Podium
Male RX:
MATTHEW V
5+35reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Zero Bounce Deadlift 5x3 @75-87.5% of 1RM
Performed by 5 athletes
Podium
Male:
Scott D
405 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
Teams of 3
Run 3 miles (12x400m)
Alternate 400m Runs
Performed by 5 athletes
Podium
Male RX:
Stephen B
5:45
Female RX:
Male Scaled:
Douglas T
45:00
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
6 Bar Muscle Ups
12 Double Kettlebell Deadlift 70/53s
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, May 12, 2018

Class:
All
Warmup:
As a team of 3
3 rounds of
20 Plate Jumps
:15 Air Bike for max watts
10 Recovery pace Air Squats

Next partner starts when previous partner finishes bike
Workout Name:
None
Description:
As a team of 3
For time
Row 250/200 Calories

Partner 1: Rowing
Partner 2: 50 Single Unders (Alternating if you can)
Partner 3: Run 200m with sandbag 50/30#

Rotate positions when partner with sandbag returns. Rotate from run to row, from row to jump rope
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, May 11, 2018

Class:
QuickFit
Warmup:
Warmup
30 Jumping Jacks
20 Steps Walking Lunge
10 Ring Rows
5 Burpees
Workout Name:
None
Description:
WOD
AMRAP 3:00 x 5 rounds
2 rounds of
5 Strict Pull Ups/Ring Rows
10 Push Ups
15 Air Squats
then
Max Calorie Bike in remaining time (score is total calories)
Rest 1:00 between rounds

Cooldown:
Core/Recovery
40 Bicycle Kicks
20 Frog Kicks
10 Rotating Hip Bridges, each side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Warmup
AMRAP 5:00
Run 100m
10 1-Arm DB Push Presses, Right Arm
10 1-Arm DB Push Presses, Left Arm
10 Air Squats
Workout Name:
None
Description:
Push Press
2-2-2-2-2
Build weight over sets

Compare to 4/27/2018
Performed by 6 athletes
Podium
Male:
Dennis S
240 lbs
Female:
Karina R
90 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
2 Rounds each with a partner
Squat Snatch
5 @ 135/95lbs
4 @ 165/115lbs
3 @ 185/125lbs
2 @ 205/135lbs
1 @ 225/155lbs
Rest 3:00 between Rounds

Scaling: Final rep around 90% 1RM, work back from there to start around 50-60% 1RM. Partner loads your bar.
Performed by 3 athletes
Podium
Male RX:
Dennis S
11:38
Female RX:
Male Scaled:
Female Scaled:
Karina R
19:43
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
EMOM until failure
2 Rope Climbs
10 Box Jump Overs 24/20

Both movements in same minute
15 Min Cap
Performed by 1 athlete
Podium
Male RX:
Dennis S
13+9reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Thursday, May 10, 2018

Class:
All
Warmup:
EMOM for 6:00
6 Hang Power Snatches
12 Lateral Bar Hops (each jump = 1 rep)
Workout Name:
None
Description:
Power Snatch
Touch and Go
5x5
(Heavier than last time)

Compare to 4/26/2018
Performed by 5 athletes
Podium
Male:
Matthew A
170 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 4:00 x 3
50 Wallballs 20/14lbs
Max Ring Muscle Ups in remaining time

Rest 2:00

Beginner: 35 Wall Balls, 14/10#; Ring Rows with feet on floor
Intermediate: Ring Rows with feet on box
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Matthew A
23 reps
Female RX:
Male Scaled:
Kenny S
39 reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
10 Leg Blasters for Time
1 Leg Blaster = 10 Air Squats, 10 Lunge Steps, 10 Jump Squats and 10 Jumping Lunges
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
4-3-2 Inch Worms
18-12-6 Steps Walking Lunge
Workout Name:
None
Description:
18-15-12-9-6-3
Ski Calories
Burpees
Hip Extensions (emphasis on control over speed) *

*Large classes can sub Romanian Deadlifts with single kettlebell

Female Ski 12-10-8-6-4-2 Calories
Cooldown:
3:00 bike at recovery pace
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, May 09, 2018

Class:
QuickFit
Warmup:
Warmup
2 rounds
12 Alternating Dumbbell Snatch
Run 100m
Workout Name:
None
Description:
WOD
3 Rounds for time of:
2x15m Sled Push, 135/45
21 Kettlebell Swings
2x15m Sled push
15 Ring Rows
Run 200m
Cooldown:
Core/Recovery
100 Flutter Kicks (2-Count)
Perform 5-10 Push Ups every break
Performed by 1 athlete
Podium
Male RX:
Matt L
12:26
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
1:00 Banded Dragon Stretch
1:00 Banded Lizard Stretch
(https://www.youtube.com/watch?v=I3Jd3on4Bak)
then
3 Rounds of
21 DUs or 3 sets of 10 Singles + 1 DU Attempt
7 Squat Clean Thrusters w/ empty bar
Workout Name:
None
Description:
Back Squat 7-7-7 @ 70%
Performed by 8 athletes
Podium
Male:
Dennis S
295 lbs
Female:
Chong H
145 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
4 Rounds
75 Double Unders
15 HSPU
7 Squat Clean Thrusters 155/105lbs

Scale the volume to allow you to finish under 4 minutes per round. Handstand Push Ups should be completed in 3 sets or less per round so scale volume appropriately.

Beginner: 25 Penguin Jumps + 50 Singles; 15 Double Dumbbell Push Press or :60 Handstand Hold; 85/55#
Intermediate: 30-40 DU; 6-9 HSPU or Reduced ROM (Scale volume before scaling ROM!); 125/80#
Advanced: Rx
Performed by 7 athletes
Podium
Male RX:
Dennis S
13:43
Female RX:
Male Scaled:
Drew M
20:29
Female Scaled:
Chong H
19:13
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Max Set of Pull Ups x 3
Rest as needed
Performed by 3 athletes
Podium
Male RX:
Dennis S
97 reps
Female RX:
Karina R
30 reps
Male Scaled:
Female Scaled:
Show All Results

Tuesday, May 08, 2018

Class:
All
Warmup:
Bike or Row 30/20 Cal
then
Mobility/Stretch
then
10 Muscle Cleans
10 High Hang Squat Cleans
10 Low Hang Squat Cleans
then
10-15 Squat Cleans building in weight
Workout Name:
None
Description:
Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to Tuesday, 4/24/2018
Performed by 8 athletes
Podium
Male:
Dennis S
245 lbs
Female:
Chong H
115 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
40 Toes to Bar
30 Front Rack Walking Lunge Steps 95/65lbs
20 Bar Muscle Ups
Run 800m

Time cap: 18 minutes

Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups
Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+
Advanced: Rx
Performed by 9 athletes
Podium
Male RX:
Dennis S
9:29
Female RX:
Male Scaled:
Scott D
18:00
Female Scaled:
Chong H
14:32
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
EMOM for 12 Minutes
A) 15 GHD Sit Ups
B) 30' HS Walk

Alternate Movements
Performed by 1 athlete
Podium
Male RX:
Dennis S
240 ft
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
30-20-10 Jumping Jacks
30' Bear Crawl after each set
Workout Name:
None
Description:
AMRAP 12 Minutes
30 Double Unders/50 Singles
15/12 Calorie Row
3 Dumbbell Snatch, right arm
30' Single Dumbbell Waiter Carry, right arm
3 Dumbbell Snatch, left arm
30' Single Dumbbell Waiter Carry, left arm
Cooldown:
4 sets of
:40 rotating side ab bridges, :20 rest
Alternate sides each minute
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Douglas T
3+58reps
Female Scaled:
Show All Results

Monday, May 07, 2018

Class:
All
Workout Name:
None
Description:
Zero Bounce Deadlift 4-4-4-4
@ 75-85% of 1RM
Performed by 9 athletes
Podium
Male:
Dennis S
405 lbs
Female:
Chong H
205 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
Teams of 3
6K Row
**Switch every 500m**

For today's workout, the goal needs to get people pushing their pace for all 4 500s. We want to avoid the "crash and burn" as well as the athletes who aim to pace too much.
Performed by 3 athletes
Podium
Male RX:
Stephen B
1:36
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
48 Push Ups
24 Ring Dips
12 Muscle Ups
Performed by 1 athlete
Podium
Male RX:
Dennis S
6:24
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
Warmup
AMRAP 4 Minutes
4x10m shuttle run
4 Burpees
4 Strict Pull Ups or Ring Rows
Workout Name:
None
Description:
WOD
QuickFit Double Tri
Ski 800m/600m
Bike 1200m/1000m
Run 600m

Rest 3:00

Run 600m
Bike 1200m/1000m
Ski 800m/600m
Cooldown:
Core/Recovery
3x12 GHD Sit Ups
Shuttle Run Jog as recovery between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, May 06, 2018

Class:
All
Warmup:
3 Steady Rounds:
10 Goblet Squats w/ :02 pause in bottom
15 Push Ups
Workout Name:
None
Description:
Front Squat 3-3-3-3-3 @80%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
3 Rounds each with a partner:, switch after completing the full round
8 D-Ball to Shoulder 100/70lbs
12 Burpee Box Jump Overs 24/20
50 Double Unders

Note: Not over the shoulder, drop or lower in front
https://www.youtube.com/watch?v=R5DX5cez9VA

Beginner: 60/40# sandbag (not ball); Burpee Box Step Overs, 24/20#; 60 Single Unders
Intermediate: 70/50 D-Ball; Burpee BJO, 20/16#; 20-30 Double Unders
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, May 05, 2018

Class:
All
Warmup:
2 rounds
8 Kneeling Single Arm Dumbbell Press (Each Side)
8 Empty Bar Romanian Deadlift
8 Empty Bar Hang Power Clean
Run 200m
Workout Name:
None
Description:
AMRAP 5:
Buy-In: 600 Meter Run
12 Power Cleans (115/80)
24/18 Push Ups

Rest 3:00

AMRAP 5:
Buy-In: 400 Meter Run
9 Power Cleans(155/105)
18/12 Push Ups

Rest 3:00

AMRAP 5:
Buy-In: 200 Meter Run
6 Power Cleans(185/125)
12/6 Push Ups

Score is total power clean + push ups reps

QuickFit: 2x Russian Kettlebell Swings (24/18/12 reps); Box Push Ups
Beginner: Male: 75/95/115#, Female 45/60/75#; Box Push Ups
Intermediate: Male 95/115/135#, Female #55/70/85#
Performed by 1 athlete
Podium
Male RX:
Sebastian A
161 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, May 04, 2018

Class:
All
Warmup:
With a Partner
3 x :30 HS Holds (each)
3 x Run 100m (one partner holds a plank while one runs)
Workout Name:
None
Description:
Split Jerk
1-1-1-1-1-1-1
Build weight over sets

Compare to 4/20/2018
Performed by 3 athletes
Podium
Male:
Matthew A
275 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 8 Minutes
Row 8/6 Calories
8 Lateral Burpees over Rower
8 Chest to Bar Pullups

Target 5+ rounds beginners, 6+ rounds intermediate+

Beginner: Ring Rows
Intermediate: Chin over Bar Pull Ups
Advanced: Rx
Competitor: In a weight vest. Don't put on a vest if it'll reduce your C2B to singles!
Performed by 3 athletes
Podium
Male RX:
Douglas T
5+16reps
Female RX:
Male Scaled:
MATTHEW V
3+18reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
EMOM for 16 Minutes
A) 5 Body Weight Bench Press
B) 1 Peg Board or Legless Rope Climb

Alternate Movements
Performed by 0 athletes
Podium
Male:
Female:
Class:
QuickFit
Warmup:
AMRAP 3 Minutes
4 Frog Kicks
4 Push Ups
1 High Plank to Crab Plank to High Plank
https://www.youtube.com/watch?v=D2Y6Wp1yhZ8
Workout Name:
None
Description:
4 rounds for time of:
Bike 12/8 Calories
:30 Side Ab Bridge, one side
8 Burpee Box Jump Overs, 24/20", using hands on box is allowed
:30 Side Ab Bridge, other side
Cooldown:
600m recovery jog (find a pace where your heart rate stays low)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, May 03, 2018

Class:
QuickFit
Warmup:
Warmup
2 rounds
5 Jumping Squats
10 Flutter Kicks
15 Pulls on Ski
Workout Name:
None
Description:
WOD
For time
Ski 600m
30 Wall Balls
30 Ring Rows
30 Wall Balls

Cooldown:
Core/Recovery
EMOM 8
Each minute perform two Tabata "reps" (:20 on/:10 rest/:20 on/:10 rest)

A) Hip Flexor Hold (hold onto upright and lift one leg to parallel with the floor)
B) Low Plank with one foot lifted off floor
Perform both sides in each minute

Alternate movements on the minute
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Bike 1000/800m
then
Stretch/Mobility
then
Not For Time
10 Snatch Deadlifts
10 Overhead Squats
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
Workout Name:
None
Description:
Squat Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

Compare to 4/19/2018
Performed by 5 athletes
Podium
Male:
Matthew A
195 lbs
Female:
Karina R
55 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
15/10 Calorie Bike
15 Deadlifts 225/155lbs
Rest :90 between rounds

Each round should be a sprint with deadlifts performed in 1-2 sets.

Beginner: 12/8 Cal; 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185
Performed by 5 athletes
Podium
Male RX:
Stephen B
15:22
Female RX:
Male Scaled:
Douglas T
14:40
Female Scaled:
Karina R
16:08
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Perfect Kipping Ring Dips
12x5

Rest until you can complete the sets unbroken. Focus on full lockout in the support position, including ring turnout if possible. Emphasis on "perfect".
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, May 02, 2018

Class:
QuickFit
Warmup:
Warmup
2-4-6 Burpees over Rower
3-6-9 Squat holding Dumbbell
4-8-12 High Plank Knee to Opposite Elbow
Workout Name:
None
Description:
WOD
From 0:00 to 5:00
Row 1000/800m

From 5:00 to 10:00
EMOM 5
6 Burpees over rower
6 Alternating Dumbbell Snatch

At 10:00 until completion
5 rounds
15 Sit Ups
20 Air Squats

Cooldown:
Core/Recovery
:90 Pigeon/side
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Chong H
15:16
Show All Results
Class:
All
Warmup:
2:00 Squat Hold
then
30' Walking Lunge
9 Burpees
30' Walking Lunge
7 Burpees
30' Walking Lunge
5 Burpees
Workout Name:
None
Description:
Back Squat 2-2-2-2-2 @ 85%+
Performed by 5 athletes
Podium
Male:
Matthew A
335 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
10 Rounds
Run 100m
3 Squat Snatch at 70%

Power Snatch is acceptable if there are mobility issues but you should still focus on fast bar turnover and getting under the bar.
Performed by 6 athletes
Podium
Male RX:
Sebastian A
11:50
Female RX:
Male Scaled:
Douglas T
35:00
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
Row 1k
30 Chest to Bar
Row 500m
25 Chest to Bar
Row 250m
20 Chest to Bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, May 01, 2018

Class:
All
Warmup:
With a DB in each hand
3 Rounds
10 Deadlifts
10 Hang Power Cleans
10 Jerks

Increase weight across each round, does not have to unbroken.
Workout Name:
None
Description:
Power Clean to Push Jerk
Touch and Go
55

Heavier than Week 2 (Compare to 4/17/2018)
Performed by 7 athletes
Podium
Male:
Stephen B
190 lbs
Female:
Chong H
105 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
15 Strict HSPU
30 Box Jump Overs 24/20
60 Wall Balls 20/14lbs
180 Double Unders

Cap: 15:00

Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16; 50 Wall Balls 14/10#; 180 Single Unders
Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)
Advanced: Rx
Performed by 8 athletes
Podium
Male RX:
Drew M
8:10
Female RX:
Male Scaled:
MATTHEW V
11:45
Female Scaled:
Chong H
9:25
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Hip Extensions
10 x 10
Focus on control, a steady tempo is key
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
Gym Length Bear Crawl
Gym Length Crab Walk (backwards)
8 Burpees
8 V-Ups
Workout Name:
None
Description:
8 Rounds for time of:
Bike 500m
20 Single Leg Single Under Jump Rope per side
10 Kettlebell Swings
Cooldown:
2 rounds of 15 High Plank Knee to Elbow with foot on slider, each side (60 total)
Performed by 1 athlete
Podium
Male RX:
Matt L
16:22
Female RX:
Male Scaled:
Female Scaled:
Show All Results

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