Friday, May 31, 2019
Class:
All
Warmup:
:30 on, :15 Rest for 2 Rounds
Kettlebell Thrusters (switch arms round 2)
Hollow Swings
Ring Support Holds
High Knees/Butt Kicks
Kettlebell Thrusters (switch arms round 2)
Hollow Swings
Ring Support Holds
High Knees/Butt Kicks
Workout Name:
None
Description:
Strict Press 2x10 (warmup sets)
then
3 Rep every 2:00 for 12 Minutes AHAP
then
3 Rep every 2:00 for 12 Minutes AHAP
Enter Your Results
Class:
All
Workout Name:
None
Description:
For Time
10 Thrusters 135/95lbs
10 Bar Muscle Ups
10 Thrusters 135/95lbs
8 Bar Muscle Ups
10 Thrusters 135/95lbs
6 Bar Muscle Ups
10 Thrusters 135/95lbs
4 Bar Muscle Ups
10 Thrusters 135/95lbs
2 Bar Muscle Ups
Breaking up the Thrusters into 2 sets is OK
Beginner: 85/50; Banded Strict Chin Ups
Intermediate: 115/75; Strict Chin Ups or Strict Chest to Bar Chin Ups or 5-4-3-2-1 BMU
Advanced: Rx
10 Thrusters 135/95lbs
10 Bar Muscle Ups
10 Thrusters 135/95lbs
8 Bar Muscle Ups
10 Thrusters 135/95lbs
6 Bar Muscle Ups
10 Thrusters 135/95lbs
4 Bar Muscle Ups
10 Thrusters 135/95lbs
2 Bar Muscle Ups
Breaking up the Thrusters into 2 sets is OK
Beginner: 85/50; Banded Strict Chin Ups
Intermediate: 115/75; Strict Chin Ups or Strict Chest to Bar Chin Ups or 5-4-3-2-1 BMU
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
11:54
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
40:00 Run
(20:00 out and back)
Pacing piece, the goal is to be able to run away from the starting point for 20 minutes, turn around and back at the start at the end.
(20:00 out and back)
Pacing piece, the goal is to be able to run away from the starting point for 20 minutes, turn around and back at the start at the end.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3-2-1
Plank Walk Outs
9-6-3
Rowing Calories
Plank Walk Outs
9-6-3
Rowing Calories
Workout Name:
CrossFit Open 18.1
Description:
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, May 30, 2019
Class:
All
Warmup:
1:00 on a Machine, Then 3 Steady Rounds
3 Explosive Broad Jumps
10 Empty Bar Reverse Lunge Steps
10 Hollow Rocks
3 Explosive Broad Jumps
10 Empty Bar Reverse Lunge Steps
10 Hollow Rocks
Workout Name:
None
Description:
Back Squat 4x4 @ 85%
Class:
All
Workout Name:
None
Description:
:30 x 6 on Bike
Rest 2:30 Minutes
Score is total calories
Rest 2:30 Minutes
Score is total calories
Performed by 2 athletes
Podium
Male RX:
115 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
12 Muscle Ups
Rest 3:00
Scale: 3 rounds: 12 Banded Ring Transitions or 12 Perfect Ring Dips with slight pause at top and bottom
12 Muscle Ups
Rest 3:00
Scale: 3 rounds: 12 Banded Ring Transitions or 12 Perfect Ring Dips with slight pause at top and bottom
Performed by 1 athlete
Podium
Male RX:
10:37
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
40 Mountain Climbers
200m run
20 Air Squats
Empty sled push
200m run
20 Air Squats
Empty sled push
Workout Name:
None
Description:
AMRAP 5
7 Burpees
21 Wall Balls
7 Burpees
21 Wall Balls
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
AMRAP 7
2 times Sled Push there and back
21 Med Ball Sit Ups
2 times Sled Push there and back
21 Med Ball Sit Ups
Cooldown:
3 sets
10 GHD Hip Extensions + :20 Hip Extension Hold
Rest as needed between sets
10 GHD Hip Extensions + :20 Hip Extension Hold
Rest as needed between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, May 29, 2019
Class:
All
Warmup:
Banded 4-Way Glute Activation, 20 Steps in Each Direction
Then, 2 Steady Rounds
15 Banded Good Mornings
10 Hollow Swings
10 Empty Bar Pause Front Squats
Then, 2 Steady Rounds
15 Banded Good Mornings
10 Hollow Swings
10 Empty Bar Pause Front Squats
Workout Name:
None
Description:
Deadlift 1-1-1-1-1
Class:
All
Workout Name:
None
Description:
3 Rounds
20 Front Squats 155/105lbs
30 Pull Ups
40 Push Ups
Front squats should be 3 sets or less across all rounds. Scale weight appropriately as this is a high volume of reps, especially after deadlifts!
Beginner: 115/65; 30 Ring Rows; 10 Perfect Push Ups + 1:00 High Plank
Intermediate: 135/85; 15 Pull Ups; 20 Perfect Push Ups
Advanced: Rx
20 Front Squats 155/105lbs
30 Pull Ups
40 Push Ups
Front squats should be 3 sets or less across all rounds. Scale weight appropriately as this is a high volume of reps, especially after deadlifts!
Beginner: 115/65; 30 Ring Rows; 10 Perfect Push Ups + 1:00 High Plank
Intermediate: 135/85; 15 Pull Ups; 20 Perfect Push Ups
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
15/12 Calorie Ski
15 Sumo DLHP 75/55lbs
15/12 Calorie Ski
15 Sumo DLHP 75/55lbs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 400m
30 High Plank Shoulder Taps
30 High Plank Shoulder Taps
Workout Name:
None
Description:
24-18-12-6
Calorie Bike
Lateral Jumps over Bench
Single arm Dumbbell Bench Press (alternate hands each rep with opposite DB held at extension)
Calorie Bike
Lateral Jumps over Bench
Single arm Dumbbell Bench Press (alternate hands each rep with opposite DB held at extension)
Cooldown:
40 Sit Ups
30 Frog Kicks
20 GHD Sit Ups
10 Hanging Leg Lifts to L-sit position
30 Frog Kicks
20 GHD Sit Ups
10 Hanging Leg Lifts to L-sit position
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, May 28, 2019
Class:
All
Warmup:
2 rounds
1:00 Bike
5 Tall Squat Clean
5 Hip Position Squat Clean
5 Split Jerk
1:00 Bike
5 Tall Squat Clean
5 Hip Position Squat Clean
5 Split Jerk
Workout Name:
None
Description:
Pause Hip Position Clean
Warm Up
4x3 @ 40-60% 1RM
Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Drop and reset each rep
Warm Up
4x3 @ 40-60% 1RM
Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Drop and reset each rep
Performed by 3 athletes
Podium
Male:
2-way Tie
225 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
50' Handstand Walk
25 Push Press 95/65lbs
25 Sit Ups
150 Double Unders
25 Sit Ups
25 Push Press
50' Handstand Walk
Scale DU volume if they will take longer than 3:00
Beginner: 3 Wall Walks; 75/50#; 200 Singles
Intermediate: 25' Handstand Walk
Advanced: Rx
Competitor: GHD Sit Ups
50' Handstand Walk
25 Push Press 95/65lbs
25 Sit Ups
150 Double Unders
25 Sit Ups
25 Push Press
50' Handstand Walk
Scale DU volume if they will take longer than 3:00
Beginner: 3 Wall Walks; 75/50#; 200 Singles
Intermediate: 25' Handstand Walk
Advanced: Rx
Competitor: GHD Sit Ups
Performed by 3 athletes
Podium
Male RX:
8:00
Female RX:
Male Scaled:
12:06
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
10x10 Unbroken Push Ups
Rest As Needed
Same as two weeks prior, quality is the key. No shoddy push ups.
Rest As Needed
Same as two weeks prior, quality is the key. No shoddy push ups.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Warmup
2 rounds
100m row
10 Plate Ground to overhead
2 rounds
100m row
10 Plate Ground to overhead
Workout Name:
None
Description:
Row 2000m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 8
30 Double Unders
5 D-Ball Clean to Shoulder
20m D-Ball Carry (10m there and back)
30 Double Unders
5 D-Ball Clean to Shoulder
20m D-Ball Carry (10m there and back)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, May 27, 2019
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 6 athletes
Podium
Male RX:
45:10
Female RX:
51:25
Male Scaled:
56:01
Female Scaled:
60:30
Show All Results
Sunday, May 26, 2019
Class:
All
Warmup:
Move Steadily Through:
25 Single Leg Hops, Left
25 Duck Walk
25 Single Leg Hops, Right
20 Perfect Push Ups
25 Unbroken Wallballs
25 Single Leg Hops, Left
25 Duck Walk
25 Single Leg Hops, Right
20 Perfect Push Ups
25 Unbroken Wallballs
Workout Name:
None
Description:
Back Squat 5x5 @ 75%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
For Time
Accumulate 5:00 of D-ball Hug
100/70#
Each time you drop the bag complete:
10 Bench Press 155/105lbs
10 Toes to Bar
Beginner: 70/50; 95/55; V-Ups or GHD Sit Ups
Intermediate: 100/70; 125/85#
Advanced: Rx
Competitor: 150/100
Accumulate 5:00 of D-ball Hug
100/70#
Each time you drop the bag complete:
10 Bench Press 155/105lbs
10 Toes to Bar
Beginner: 70/50; 95/55; V-Ups or GHD Sit Ups
Intermediate: 100/70; 125/85#
Advanced: Rx
Competitor: 150/100
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
2 x 10:00 on Rower
Rest 5:00
Score is Total Calories
Rest 5:00
Score is Total Calories
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 24, 2019
Class:
All
Warmup:
Pick one based on your weaknesses
Row 1000m
Ski 1000m
50 Bar Facing Burpees
Bike 50/35 Calories
Row 1000m
Ski 1000m
50 Bar Facing Burpees
Bike 50/35 Calories
Workout Name:
None
Description:
Strict Press 2x10 (warmup sets)
then
2 Reps Every 2:00 for 12 Minutes AHAP
then
2 Reps Every 2:00 for 12 Minutes AHAP
Class:
All
Workout Name:
None
Description:
Run 5000m
30:00 Cap
30:00 Cap
Performed by 2 athletes
Podium
Male RX:
20:48
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
4-3-2-1
Legless Rope Climbs
Rest 2:00 Between Sets
4-3-2-1
Legless Rope Climbs
Rest 2:00 Between Sets
Performed by 1 athlete
Podium
Male RX:
9:12
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
2 rounds
5+5 Russian Dumbbell Swings
5 Goblet Squats with Dumbbell
3 Burpees
5+5 Russian Dumbbell Swings
5 Goblet Squats with Dumbbell
3 Burpees
Workout Name:
None
Description:
For time:
10 dumbbell snatches
10 wall balls
20 dumbbell snatches
20 wall balls
30 dumbbell snatches
30 wall balls
40 dumbbell snatches
40 wall balls
50 dumbbell snatches
50 wall balls
Time cap: 20 minutes
10 dumbbell snatches
10 wall balls
20 dumbbell snatches
20 wall balls
30 dumbbell snatches
30 wall balls
40 dumbbell snatches
40 wall balls
50 dumbbell snatches
50 wall balls
Time cap: 20 minutes
Cooldown:
Foam roll lower back
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, May 23, 2019
Class:
All
Warmup:
AMRAP 5 Minutes
:20 Bike
10 Medball Squat Cleans
3-6 Strict Chest to Bar Pull Ups (use band to scale)
:20 Bike
10 Medball Squat Cleans
3-6 Strict Chest to Bar Pull Ups (use band to scale)
Workout Name:
None
Description:
Back Squat
4x4 @ 82.5%
4x4 @ 82.5%
Class:
All
Workout Name:
None
Description:
:25 x 6 on Bike
Rest 2:35
Score is total calories
Rest 2:35
Score is total calories
Performed by 2 athletes
Podium
Male RX:
127 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 15 Minutes
2 Rope Climbs
4 Squat Cleans 205/145lbs
8 Box Jump Overs 30/24"
2 Rope Climbs
4 Squat Cleans 205/145lbs
8 Box Jump Overs 30/24"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
25 Empty Bar Bench Press
15 Ring Rows
5 Burpees
15 Ring Rows
5 Burpees
Workout Name:
None
Description:
25-20-15-10-5 Reps of
Dumbbell Bench Press
50-40-30-20-10 Cal
Row
Dumbbell Bench Press
50-40-30-20-10 Cal
Row
Cooldown:
3 sets
20-sec star plank/side
50 alternating single unders
20-sec star plank/side
50 alternating single unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, May 22, 2019
Class:
All
Warmup:
Row 30/20 Cal Increasing Speed, Then:
9-7-5
Empty Bar Good Mornings
Empty Bar Push Press
Plank Plus
A Plank Plus is a plank where athletes lift the opposite arm/opposite leg straight out in front/behind them for a brief second before returning to a plank.
9-7-5
Empty Bar Good Mornings
Empty Bar Push Press
Plank Plus
A Plank Plus is a plank where athletes lift the opposite arm/opposite leg straight out in front/behind them for a brief second before returning to a plank.
Workout Name:
None
Description:
Deadlift 2-2-2-2
Class:
All
Workout Name:
None
Description:
Unbroken Strict Handstand Push Ups
12-9-6-3, Rest 3:00
8-6-4-2, Rest 2:00
4-3-2-1, Rest 1:00
40/30 Calorie Row
Scale to Volume/ROM, or Kipping HSPU, Deficit Push Ups, or Regular Push Ups. Finish with an all-out sprint on rower.
12-9-6-3, Rest 3:00
8-6-4-2, Rest 2:00
4-3-2-1, Rest 1:00
40/30 Calorie Row
Scale to Volume/ROM, or Kipping HSPU, Deficit Push Ups, or Regular Push Ups. Finish with an all-out sprint on rower.
Performed by 2 athletes
Podium
Male RX:
16:26
Female RX:
Male Scaled:
15:06
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
30 Pull Ups
Rest 3:00
30 Pull Ups
Rest 3:00
Performed by 1 athlete
Podium
Male RX:
7:45
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
9-6-3 reps of
Burpee
D-Ball Deadlift
then
Practice rope pull & load sled
Burpee
D-Ball Deadlift
then
Practice rope pull & load sled
Workout Name:
None
Description:
Every 3:00 for 15:00
Run 200m
3 D-Ball Clean to Shoulder
40' Standing Rope Sled Pull
3 D-Ball Clean to Shoulder
Run 200m
3 D-Ball Clean to Shoulder
40' Standing Rope Sled Pull
3 D-Ball Clean to Shoulder
Cooldown:
2 sets
40' Filly Carry/side (1 KB OH + 1 KB Front Rack)
40' Filly Carry/side (1 KB OH + 1 KB Front Rack)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, May 21, 2019
Class:
All
Warmup:
20 PVC Pass Through
10 PVC Around the World/side
10 PVC Overhead Squat
Stretch
Barbell Snatch Complex Warm up
PVC first, then Empty Bar
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Hip Position Squat Snatch
Hang Squat Snatch
10 PVC Around the World/side
10 PVC Overhead Squat
Stretch
Barbell Snatch Complex Warm up
PVC first, then Empty Bar
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Hip Position Squat Snatch
Hang Squat Snatch
Workout Name:
None
Description:
Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM
Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and reset between each rep.
4x3 @ 40-60% 1RM
Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and reset between each rep.
Class:
All
Workout Name:
None
Description:
12 Minute Running Clock
3:00 Max Rep Kettlebell Snatch 53/35lbs
3:00 Max Burpees to 6" Target
3:00 Max Rep Kettlebell Swing
3:00 Max Burpees to 6" Target
Athletes may switch hands at any time. Score is total reps completed.
Beginner: 35/18
Intermediate: 44/26
Advanced: Rx
3:00 Max Rep Kettlebell Snatch 53/35lbs
3:00 Max Burpees to 6" Target
3:00 Max Rep Kettlebell Swing
3:00 Max Burpees to 6" Target
Athletes may switch hands at any time. Score is total reps completed.
Beginner: 35/18
Intermediate: 44/26
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
208 reps
Female RX:
Male Scaled:
132 reps
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds
30 Plate Jumps
5 Plate at Extension Squats
then
1:00 Ski
30 Plate Jumps
5 Plate at Extension Squats
then
1:00 Ski
Workout Name:
None
Description:
4 RFT
Ski 15/10 Calories
30 Air Squats
45 Double Unders
Ski 15/10 Calories
30 Air Squats
45 Double Unders
Cooldown:
20 GHD Sit Ups
80 Flutter Kicks
20 GHD Sit Ups
80 Flutter Kicks
20 GHD Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, May 20, 2019
Class:
QuickFit
Warmup:
Warmup
3 rounds
5 box jumps with step down
5 banded ring rows/side
then
1:00 Bike
3 rounds
5 box jumps with step down
5 banded ring rows/side
then
1:00 Bike
Workout Name:
None
Description:
WOD
4 rounds for time of:
Bike 15/10 Calories
15 Ring Rows
15 Box Jump Overs
4 rounds for time of:
Bike 15/10 Calories
15 Ring Rows
15 Box Jump Overs
Cooldown:
Core/Recovery
3x30 Russian Twists
Performed by 1 athlete
Podium
Male RX:
11:29
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
4-Way Banded Glute Activation, 20 Steps in Each Direction (F, B, L, R)
Then 2 Steady Rounds:
10 Pause Overhead Squats w/ Empty Bar
10 Empty Bar Strict Press
10 V-Ups
Then 2 Steady Rounds:
10 Pause Overhead Squats w/ Empty Bar
10 Empty Bar Strict Press
10 V-Ups
Workout Name:
None
Description:
Back Squat
5x5 @72.5%
5x5 @72.5%
Class:
All
Workout Name:
None
Description:
For Time
10-8-6-4-2-4-6-8-10
Kipping Handstand Push Ups
Overhead Squats 155/105lbs
Beginner: :10 Handstand Hold + Perfect Push Ups (match rep scheme); 75/45
Intermediate: 5-4-3-2-1-2-3-4-5 HSPU; 115/75
Advanced: Rx
10-8-6-4-2-4-6-8-10
Kipping Handstand Push Ups
Overhead Squats 155/105lbs
Beginner: :10 Handstand Hold + Perfect Push Ups (match rep scheme); 75/45
Intermediate: 5-4-3-2-1-2-3-4-5 HSPU; 115/75
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
11:07
Female RX:
Male Scaled:
12:29
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Every 4:00 for 20:00
Complete a Max Set of Ring Muscle Ups
Score is total reps
If you cannot complete 3+ unbroken muscle ups, perform EMOM 20: A) 4 Banded Ring Transitions B) :10 Top + :10 Bottom Ring Support Hold
Complete a Max Set of Ring Muscle Ups
Score is total reps
If you cannot complete 3+ unbroken muscle ups, perform EMOM 20: A) 4 Banded Ring Transitions B) :10 Top + :10 Bottom Ring Support Hold
Performed by 1 athlete
Podium
Male RX:
40 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, May 19, 2019
Class:
All
Warmup:
3 rounds
12 Barbell Step Back Lunges, build in weight
12/8 Deficit Push Ups, 2 slow down, explosive up
12 Barbell Step Back Lunges, build in weight
12/8 Deficit Push Ups, 2 slow down, explosive up
Workout Name:
None
Description:
Press Grip Bench Press
55 @ 80%+ of 5RM
55 @ 80%+ of 5RM
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
AMRAP 12
15 Double Dumbbell Box Step Overs, 50/35 over 24/20"
30 Wall Balls
15 GHD Sit Ups
15 Double Dumbbell Box Step Overs, 50/35 over 24/20"
30 Wall Balls
15 GHD Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, May 18, 2019
Class:
All
Warmup:
Description:Warmup
With a partner
30 Sit Ups while partner holds Wall Sit (each)
60 Plate Jumps while partner hangs from bar (each)
200m run while partner holds plate overhead
With a partner
30 Sit Ups while partner holds Wall Sit (each)
60 Plate Jumps while partner hangs from bar (each)
200m run while partner holds plate overhead
Workout Name:
None
Description:
With a partner
8 rounds
Run 600m
Non-running partner performs:
200' Farmers Carry
:60 High Plank or Low Ring Plank
50 Double Unders/Heavy Jump Rope
8 rounds
Run 600m
Non-running partner performs:
200' Farmers Carry
:60 High Plank or Low Ring Plank
50 Double Unders/Heavy Jump Rope
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 17, 2019
Class:
All
Workout Name:
None
Description:
Strict Press 2x10 (Warmup Sets)
then,
1 Rep every :90 for 12 Minutes As heavy as possible
then,
1 Rep every :90 for 12 Minutes As heavy as possible
Class:
All
Workout Name:
None
Description:
3 Rounds
12 Deadlift 225/155lbs
25 Handstand Walk
18/15 Calorie Row
Beginner: 135/85; :30 Handstand Hold
Intermediate: 185/125; 5 HS Walk Attempts or 15 Weight Shift/Shoulder Taps
Advanced: Rx
12 Deadlift 225/155lbs
25 Handstand Walk
18/15 Calorie Row
Beginner: 135/85; :30 Handstand Hold
Intermediate: 185/125; 5 HS Walk Attempts or 15 Weight Shift/Shoulder Taps
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10:05
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Distance
20:00 Run
(10:00 out and back)
This is a pacing piece. The goal is to be able to run away from the starting point for 10 minutes, turn around and back and end at the exact place athletes started.
20:00 Run
(10:00 out and back)
This is a pacing piece. The goal is to be able to run away from the starting point for 10 minutes, turn around and back and end at the exact place athletes started.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
10 Lateral Box Step Ups
20 Alternating High Kicks
5 Inch Worms
20 Alternating High Kicks
10 Lateral Box Step Ups
20 Alternating High Kicks
5 Inch Worms
20 Alternating High Kicks
10 Lateral Box Step Ups
Workout Name:
None
Description:
AMRAP 20
Run 400m
12 Dumbbell Box Step Ups
10 V-Ups
8 Frog Kicks
Run 400m
12 Dumbbell Box Step Ups
10 V-Ups
8 Frog Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, May 16, 2019
Class:
All
Warmup:
Run 400m, Then:
12-10-8
Ring Rows
Jump Squats w/ Empty Bar
Glute Bridges
12-10-8
Ring Rows
Jump Squats w/ Empty Bar
Glute Bridges
Workout Name:
None
Description:
Back Squat 4x4 @ 80%
Class:
All
Workout Name:
None
Description:
4 Rounds
8 Squat Snatch 115/75lbs
Run 200m
1 Legless Rope Climb
Run 200m
Beginner: 75/55#; 6+6 Bent over Dumbell Row
Intermediate: 95/65; Leg-assisted climb
Advanced: Rx
8 Squat Snatch 115/75lbs
Run 200m
1 Legless Rope Climb
Run 200m
Beginner: 75/55#; 6+6 Bent over Dumbell Row
Intermediate: 95/65; Leg-assisted climb
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
15:03
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
:15 x 6 on Bike
Rest 2-3 Minutes
Score is total calories
Rest 2-3 Minutes
Score is total calories
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 rounds
25 Plate Jumps
5 Plate Ground to Overhead
25 Plate Jumps
5 Plate Ground to Overhead
Workout Name:
None
Description:
AMRAP 10
30 Double Unders
7+7 Dumbbell Hang Clean and Jerk
7+7 Steps Dumbbell Overhead Walking Lunge
30 Double Unders
7+7 Dumbbell Hang Clean and Jerk
7+7 Steps Dumbbell Overhead Walking Lunge
Cooldown:
30 Sit Ups
:60 Low Plank
30 Sit Ups
:60 Low Plank
30 Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, May 15, 2019
Class:
All
Warmup:
3 Steady Rounds
:20 Hard Bike
5 Hollow Swings
10 Kettlebell Swings
5 Kipping Pull Ups or Chest to Bar
:20 Hard Bike
5 Hollow Swings
10 Kettlebell Swings
5 Kipping Pull Ups or Chest to Bar
Workout Name:
None
Description:
Deadlift 3x3
Heavy with solid positions. No clanging-n-banging and no sacrificing a solid midline position.
Heavy with solid positions. No clanging-n-banging and no sacrificing a solid midline position.
Class:
All
Workout Name:
None
Description:
7 Rounds
7 Power Cleans 145/100lbs
9 Chest to Bar Pull Ups
11/7 Calorie Bike
Time cap: 20:00
Beginner: 85/55; 5 Banded Strict Pull Ups
Intermediate: 115/80#; 5-7 Chest to Bar Pull Ups
Advanced: Rx
7 Power Cleans 145/100lbs
9 Chest to Bar Pull Ups
11/7 Calorie Bike
Time cap: 20:00
Beginner: 85/55; 5 Banded Strict Pull Ups
Intermediate: 115/80#; 5-7 Chest to Bar Pull Ups
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
13:42
Female RX:
Male Scaled:
19:14
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
2 x 8:00 on Ski Erg or Rower
Rest 4:00 Minutes
Score is total distance in meters
Rest 4:00 Minutes
Score is total distance in meters
Performed by 1 athlete
Podium
Male RX:
4,202 m
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
8-6-4-2 reps of:
Wall Balls
Med Ball Sit Ups
Wall Balls
Med Ball Sit Ups
Workout Name:
None
Description:
Row 1250/1000m
15 Seated Double Dumbbell Shoulder Press
Run 200m
15 Seated Double Dumbbell Shoulder Press
Run 200m
15 Seated Double Dumbbell Shoulder Press
Run 200m
15 Seated Double Dumbbell Shoulder Press
Row 1250/1000m
15 Seated Double Dumbbell Shoulder Press
Run 200m
15 Seated Double Dumbbell Shoulder Press
Run 200m
15 Seated Double Dumbbell Shoulder Press
Run 200m
15 Seated Double Dumbbell Shoulder Press
Row 1250/1000m
Cooldown:
50 Bicycle Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, May 14, 2019
Class:
All
Warmup:
2 Steady Rounds
:30 Front Rack Squat Hold
8-12 Strict Pull Ups
:30 Ring Support Hold
:30 Front Rack Squat Hold
8-12 Strict Pull Ups
:30 Ring Support Hold
Workout Name:
None
Description:
Pause Hip Position Squat Clean
Warm Up
4x3 @ 40-60% 1RM
Then:
Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and reset between each rep.
Warm Up
4x3 @ 40-60% 1RM
Then:
Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and reset between each rep.
Class:
All
Workout Name:
None
Description:
AMRAP 12 Minutes
Bike 500m
24 Air Squats
12 Toes to Bar
Beginner: V-Ups or Feet to Hip Level
Intermediate: Feet to Eye Level
Advanced: Rx (no double swings!)
Bike 500m
24 Air Squats
12 Toes to Bar
Beginner: V-Ups or Feet to Hip Level
Intermediate: Feet to Eye Level
Advanced: Rx (no double swings!)
Performed by 3 athletes
Podium
Male RX:
5+530reps
Female RX:
Male Scaled:
4+501reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
3 Rounds
50/30 Push Ups
Rest 3:00 between sets
Do not perform terrible push-ups. Focus on tight midlines and beautiful reps. Elevate your hands or use bands to improve your movement and range of motion.
3 Rounds
50/30 Push Ups
Rest 3:00 between sets
Do not perform terrible push-ups. Focus on tight midlines and beautiful reps. Elevate your hands or use bands to improve your movement and range of motion.
Performed by 1 athlete
Podium
Male RX:
10:54
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Run 200m
5+5 Dumbbell Deadlifts
5+5 Dumbbell Hang Power Clean
5+5 Dumbbell Push Press
5+5 Dumbbell Deadlifts
5+5 Dumbbell Hang Power Clean
5+5 Dumbbell Push Press
Workout Name:
None
Description:
Every 6:00 for 18:00
Run 600m
40 Heavy Jump Ropes
20 Alternating Dumbbell Snatch
10 Burpees
Run 600m
40 Heavy Jump Ropes
20 Alternating Dumbbell Snatch
10 Burpees
Cooldown:
5 sets
5 V-Ups
10 Flutter Kicks
:15 Feet @ 6" Hold
5 V-Ups
10 Flutter Kicks
:15 Feet @ 6" Hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, May 13, 2019
Class:
All
Warmup:
3 Steady Rounds
10 Lunge Steps with Twist
10 Single Leg Glute Bridges (5/side)
15 Hollow Rocks
10 Lunge Steps with Twist
10 Single Leg Glute Bridges (5/side)
15 Hollow Rocks
Workout Name:
None
Description:
Back Squat 5x5 @ 70%
Class:
All
Workout Name:
None
Description:
For Time
50 Single Dumbbell Box Step Ups, 24/20", 50/35#
200 Double Unders
50 Single Dumbbell Box Step Ups, 24/20", 50/35#
200 Double Unders
Performed by 1 athlete
Podium
Male RX:
4:34
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
8-7-6-5-4-3-2-1
Unbroken Bar Muscle Ups
8-7-6-5-4-3-2-1
Unbroken Bar Muscle Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
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 10, 2019
Class:
All
Warmup:
Steady Through 15-12-9 of:
Single-Arm Dumbbell Hang Clean and Jerk
Pause Goblet Squats
:45 Handstand Hold or 50' Handstand Walk
Single-Arm Dumbbell Hang Clean and Jerk
Pause Goblet Squats
:45 Handstand Hold or 50' Handstand Walk
Workout Name:
None
Description:
Shoulder Press 3RM
Class:
All
Workout Name:
None
Description:
For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike
Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps
Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike
Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps
Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
5:33
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP :90 x 3
Max Rep Sandbag Hug Squats 150/100lbs
Rest 2:00
Max Rep Sandbag Hug Squats 150/100lbs
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
1:00 Ski
1:00 Shuttle Runs
1:00 Single Arm Ring Rows, alternate every 5 reps
1:00 Shuttle Runs
1:00 Single Arm Ring Rows, alternate every 5 reps
Workout Name:
None
Description:
3 rounds for time of:
Ski or Row 500m
21 Kettlebell Swings
12 Pull Ups or Ring Rows
Ski or Row 500m
21 Kettlebell Swings
12 Pull Ups or Ring Rows
Cooldown:
15-10-5 reps of
V-Ups
Banded Good Mornings
V-Ups
Banded Good Mornings
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, May 09, 2019
Class:
All
Warmup:
3 Steady Rounds
15 Heavy Russian Kettlebell Swings
15 Wallballs
:15 Hanging L-Sit Hold
Then, Row 20/15 Calories HARD (only once)
15 Heavy Russian Kettlebell Swings
15 Wallballs
:15 Hanging L-Sit Hold
Then, Row 20/15 Calories HARD (only once)
Workout Name:
None
Description:
Hang Squat Clean 2RM
Class:
All
Workout Name:
None
Description:
For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on
Max Calories on Rower
Score is total Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on
Max Calories on Rower
Score is total Calories
Performed by 3 athletes
Podium
Male RX:
269 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
5 Strict Pull Ups
15 Pull Ups
20 Chest to Bar
15 Pull Ups
5 Strict Pull Ups
5 Strict Pull Ups
15 Pull Ups
20 Chest to Bar
15 Pull Ups
5 Strict Pull Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
600m run
30 Russian Kettlebell Swings
30 Russian Kettlebell Swings
Workout Name:
None
Description:
For time
27-21-15-9 reps of:
Alternating Dumbbell Snatch
Dumbbell Overhead Walking Lunge Steps
*Sled Push There and back after each round
27-21-15-9 reps of:
Alternating Dumbbell Snatch
Dumbbell Overhead Walking Lunge Steps
*Sled Push There and back after each round
Cooldown:
3x25 Calf Raises
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, May 08, 2019
Class:
All
Warmup:
Accumulate 1:00 Superman Hold
Then 2 Steady Rounds:
12 Empty Bar Single Leg Kettlebell Romanian Deadlifts (6/side)
6-10 Strict Chest to Bar Pull ups
Run 200m
Then 2 Steady Rounds:
12 Empty Bar Single Leg Kettlebell Romanian Deadlifts (6/side)
6-10 Strict Chest to Bar Pull ups
Run 200m
Workout Name:
None
Description:
Deadlift 5RM
Class:
All
Workout Name:
None
Description:
4 Rounds
2 Rope Climbs
15 Power Snatch 75/55lbs
Beginner: 8 Ring Rows or 20 Standing Rope Sled Pull; 55/35
Intermediate: 12 Rope Climbs
Advanced: Rx
2 Rope Climbs
15 Power Snatch 75/55lbs
Beginner: 8 Ring Rows or 20 Standing Rope Sled Pull; 55/35
Intermediate: 12 Rope Climbs
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
6:19
Female RX:
Male Scaled:
11:42
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
:20 on Assault Bike
Rest 3:00
Score is Total Calories
:20 on Assault Bike
Rest 3:00
Score is Total Calories
Performed by 1 athlete
Podium
Male RX:
111 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds
40 Waiters Carry/side
5+5 Suitcase Dumbbell Deadlift
5+5 Dumbbell Curls
40 Waiters Carry/side
5+5 Suitcase Dumbbell Deadlift
5+5 Dumbbell Curls
Workout Name:
None
Description:
Every 4:00 for 16:00
Row 400/320m
10+10 Single Dumbbell Push Press
15 Dumbbell Squats
Rest until next round
Row 400/320m
10+10 Single Dumbbell Push Press
15 Dumbbell Squats
Rest until next round
Cooldown:
:30 Star Plank/side
60 Flutter Kicks
:30 Star Plank/side
60 Flutter Kicks
:30 Star Plank/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Endurance
Warmup:
Warm up: 400m jog, 30 step back lunges, 400m jog, 30 sec high plank
-Dynamic stretches
-Dynamic stretches
Workout Name:
None
Description:
1600m run, 50 pistons, 1200m run, 50 push ups, 800m run, 100 air squats, 400m run
Cooldown:
-Core work/ Static stretches
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, May 07, 2019
Class:
All
Warmup:
20 PVC Pass Through
10 PVC Around the World/side
10 PVC Overhead Squat
Stretch
Barbell Snatch Complex Warm up
PVC first, then Empty Bar
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Hip Position Squat Snatch
Hang Squat Snatch
10 PVC Around the World/side
10 PVC Overhead Squat
Stretch
Barbell Snatch Complex Warm up
PVC first, then Empty Bar
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Hip Position Squat Snatch
Hang Squat Snatch
Workout Name:
None
Description:
Hang Squat Snatch 2RM
Class:
All
Workout Name:
None
Description:
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs
Beginner: 85/55
Intermediate: 115/75
Advanced: Rx
Run 100m
8 Overhead Squats 135/95lbs
Beginner: 85/55
Intermediate: 115/75
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
7:23
Female RX:
Male Scaled:
10:14
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 5 Minutes
Max Ring or Bar Muscle Ups
Max Ring or Bar Muscle Ups
Performed by 1 athlete
Podium
Male RX:
33 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
Bike 9/6 Cal
Run 200m
10 Burpees
Run 200m
10 Burpees
Workout Name:
None
Description:
AMRAP 18
Ski 18/12 Cal
Bike 18/12 Cal
18 Sit Ups
18 Wall Balls
Ski 18/12 Cal
Bike 18/12 Cal
18 Sit Ups
18 Wall Balls
Cooldown:
Foam roll quads and hamstrings
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, May 06, 2019
Class:
All
Warmup:
2:00 Bike, Increasing Pace
Then:
3 Steady Rounds
10 Lateral Squats
8 Plank Plus
6 Squat Jumps w/ Empty Bar In the Back Rack
Then:
3 Steady Rounds
10 Lateral Squats
8 Plank Plus
6 Squat Jumps w/ Empty Bar In the Back Rack
Workout Name:
None
Description:
Back Squat 1RM
Class:
All
Workout Name:
None
Description:
For Time
Row 1500/1250m
40 Alternating Pistols
20 Hang Cleans 185/115lbs
Beginner: 40 Steps Goblet Lunge; 115/65
Intermediate: Assisted Pistols; 155/95
Advanced: Rx
Row 1500/1250m
40 Alternating Pistols
20 Hang Cleans 185/115lbs
Beginner: 40 Steps Goblet Lunge; 115/65
Intermediate: Assisted Pistols; 155/95
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
9:00
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
15-10-5
Strict Handstand Push Ups
Toes to Bar
15-10-5
Strict Handstand Push Ups
Toes to Bar
Performed by 1 athlete
Podium
Male RX:
2:31
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
2 rounds
30 Plate Jumps
10 Plate Hug Good Mornings
:15 Plate Extended Squat Hold
30 Plate Jumps
10 Plate Hug Good Mornings
:15 Plate Extended Squat Hold
Workout Name:
None
Description:
AMRAP 10
35 Double Unders
15 Kettlebell Swings
5 Goblet Squats
35 Double Unders
15 Kettlebell Swings
5 Goblet Squats
Cooldown:
312 GHD Sit Ups + :20 hold after last rep
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, May 03, 2019
Class:
All
Workout Name:
None
Description:
Weakness Warmup
Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories
Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories
Performed by 3 athletes
Podium
Male RX:
6:59
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
5 Reps of Each w/ Empty Bar
Strict Press
Pause Dip + Push Presses
Repeat With a Light Load
Strict Press
Pause Dip + Push Presses
Repeat With a Light Load
Workout Name:
None
Description:
Push Press
2-2-2-2-2
Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/19/2019
2-2-2-2-2
Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/19/2019
Class:
All
Workout Name:
None
Description:
312 Bench Press
115+ (to failure)
315 Banded Lat Pull Downs
315 Romanian Deadlift
115+ (to failure)
315 Banded Lat Pull Downs
315 Romanian Deadlift
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
20/12 Calories on Air Bike
1 Legless Rope Climb
We want rope climbs under fatigue.
20/12 Calories on Air Bike
1 Legless Rope Climb
We want rope climbs under fatigue.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
Row 7/4 Cal
5 Single Arm Ring Row/side
20 Mountain Climbers
Row 7/4 Cal
5 Single Arm Ring Row/side
20 Mountain Climbers
Workout Name:
None
Description:
AMRAP 20
Row 30/21 Calories
3 rounds of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Row 30/21 Calories
3 rounds of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+0reps
Female Scaled:
Show All Results
Thursday, May 02, 2019
Class:
All
Warmup:
3 Steady Rounds
10 Light Double Dumbbell Front Squats
5 Hollow Swings + 5 Kipping Pull Ups
10 Alternating Dumbbell Snatch
Then
Accumulate 1:00 in a Static Chin Over Bar Hold
10 Light Double Dumbbell Front Squats
5 Hollow Swings + 5 Kipping Pull Ups
10 Alternating Dumbbell Snatch
Then
Accumulate 1:00 in a Static Chin Over Bar Hold
Workout Name:
None
Description:
Touch and Go Power Snatch
5x5
(Heavier than 4/18/2019)
5x5
(Heavier than 4/18/2019)
Class:
All
Workout Name:
None
Description:
4 Rounds
10 Dumbbell Squat Cleans 50/35s
10 Chest to Bar Pull Ups
Beginner: 30/15; 10 Banded Strict Pull Ups
Intermediate: 40/25; Scale to pullup quantity you can complete in 2 sets on earlier rounds and 3 sets on later rounds
Advanced: Rx
10 Dumbbell Squat Cleans 50/35s
10 Chest to Bar Pull Ups
Beginner: 30/15; 10 Banded Strict Pull Ups
Intermediate: 40/25; Scale to pullup quantity you can complete in 2 sets on earlier rounds and 3 sets on later rounds
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:50
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds
1 Sled Push, there and back (build in weight)
5 Tempo Air Squats
100m Run
1 Sled Push, there and back (build in weight)
5 Tempo Air Squats
100m Run
Workout Name:
None
Description:
600m run
50 Sit Ups
25 Wall Balls
5 Sled Push, there and back
25 Wall Balls
50 Sit Ups
600m run
50 Sit Ups
25 Wall Balls
5 Sled Push, there and back
25 Wall Balls
50 Sit Ups
600m run
Cooldown:
Accumulate 2:00 in hang from pull up bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, May 01, 2019
Class:
All
Warmup:
2 Steady Rounds
1:00 Shuttle Runs
20 Lunge Steps (Round 1 Forward, Walking. Round 2 Stationary, Reverse)
1:00 Squat Hold
Then,
Accumulate 1:00 in a Ring Support Hold
1:00 Shuttle Runs
20 Lunge Steps (Round 1 Forward, Walking. Round 2 Stationary, Reverse)
1:00 Squat Hold
Then,
Accumulate 1:00 in a Ring Support Hold
Workout Name:
None
Description:
Back Squat
37 @70%
The weights are lower, so focus on increasing your speed out of the bottom of the squat.
37 @70%
The weights are lower, so focus on increasing your speed out of the bottom of the squat.
Class:
All
Workout Name:
None
Description:
For Time
Run 400m
30 Thrusters 75/55lbs
Run 400m
20 Thrusters
Run 400m
10 Thrusters
Scale weight to complete each round in 1-2 sets and push the runs!
Beginner: 45/25
Intermediate: 65/40
Advanced: Rx
Run 400m
30 Thrusters 75/55lbs
Run 400m
20 Thrusters
Run 400m
10 Thrusters
Scale weight to complete each round in 1-2 sets and push the runs!
Beginner: 45/25
Intermediate: 65/40
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
9:25
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
10 Ring Muscle Ups
Row 500m
10 Ring Muscle Ups
10 Ring Muscle Ups
Row 500m
10 Ring Muscle Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Every :30 for 5 sets
5 Burpees (fast)
5 Burpees (fast)
Workout Name:
None
Description:
40-30-20-10 Calories of:
Bike
Row
Bike
Row
Cooldown:
200m Overhead Plate Carry
Performed by 1 athlete
Podium
Male RX:
13:50
Female RX:
Male Scaled:
Female Scaled:
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