Saturday, June 29, 2013
Class:
All
Workout Name:
Summer Challenge Floater WOD
Description:
1 minute row for meters
Performed by 6 athletes
Podium
Male RX:
346 m
Female RX:
273 m
Male Scaled:
Female Scaled:
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Enter Your Results
Class:
All
Workout Name:
Summer Challenge WOD 2
Description:
7 minute AMRAP:
12 Wall Balls (M 20/F 14)
12 Lateral Hops (M 14"/F 10")
12 Sumo deadlift high pulls (M 53/F 36)
12 Wall Balls (M 20/F 14)
12 Lateral Hops (M 14"/F 10")
12 Sumo deadlift high pulls (M 53/F 36)
Performed by 6 athletes
Podium
Male RX:
6+4reps
Female RX:
4+27reps
Male Scaled:
Female Scaled:
3+3reps
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Class:
All
Workout Name:
Summer Challenge WOD 3
Description:
Male: 10 minute cutoff
Female: 11 minute cutoff
50 Kettlebell Swings (M 36/F 25)
40 Wall Ball Situps (M 20/F 14)
30 Thrusters (M 75/F 45)
20 10m shuttle runs
10 pullups
With remaining time, perform as many double unders as possible
Female: 11 minute cutoff
50 Kettlebell Swings (M 36/F 25)
40 Wall Ball Situps (M 20/F 14)
30 Thrusters (M 75/F 45)
20 10m shuttle runs
10 pullups
With remaining time, perform as many double unders as possible
Performed by 6 athletes
Podium
Male RX:
227 reps
Female RX:
150 reps
Male Scaled:
Female Scaled:
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Friday, June 28, 2013
Class:
All
Workout Name:
None
Description:
10 RFT
10 toes to bar
10 shuttle runs
10 wall balls
10 toes to bar
10 shuttle runs
10 wall balls
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Summer Challenge WOD 1
Description:
2 rounds of:
200m run
50' burpee broad jumps
50' bear crawl
100m run
25 squats
25 lunges
hill maze
Perform one of two rounds carrying wall ball
200m run
50' burpee broad jumps
50' bear crawl
100m run
25 squats
25 lunges
hill maze
Perform one of two rounds carrying wall ball
Performed by 4 athletes
Podium
Male RX:
9:06
Female RX:
18:24
Male Scaled:
Female Scaled:
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Thursday, June 27, 2013
Class:
All
Workout Name:
None
Description:
3x3 Clean & Jerk
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
21-15-9
Power Snatch
Box Jumps
Burpees
Power Snatch
Box Jumps
Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 26, 2013
Class:
All
Workout Name:
None
Description:
15 min AMRAP
400m run
1 rope climb
5 HSPU
10 dead lifts (185/125)
400m run
1 rope climb
5 HSPU
10 dead lifts (185/125)
Performed by 2 athletes
Podium
Male RX:
5+0reps
Female RX:
Male Scaled:
Female Scaled:
2+2reps
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Tuesday, June 25, 2013
Class:
All
Workout Name:
None
Description:
3 RFT
10 Clean & Jerks (155/105)
400m Run
10 Clean & Jerks (155/105)
400m Run
Performed by 4 athletes
Podium
Male RX:
15:06
Female RX:
Male Scaled:
7:52
Female Scaled:
12:50
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Class:
Endurance
Workout Name:
None
Description:
5 Rounds
10 burpees + 400m run, recover 2 minutes between sets
Then 4x100m sprints
10 burpees + 400m run, recover 2 minutes between sets
Then 4x100m sprints
Performed by 2 athletes
Podium
Male RX:
18:24
Female RX:
Male Scaled:
Female Scaled:
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Monday, June 24, 2013
Class:
All
Workout Name:
None
Description:
5x3 Power Cleans
Class:
All
Workout Name:
None
Description:
5 RFT
20 lunges
20 KB Swings (70/55)
20 Thrusters (45/35)
20 lunges
20 KB Swings (70/55)
20 Thrusters (45/35)
Performed by 3 athletes
Podium
Male RX:
22:34
Female RX:
Male Scaled:
15:52
Female Scaled:
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Saturday, June 22, 2013
Class:
Endurance
Workout Name:
Endurance WOD
Description:
To be performed as a consecutive run around buffalo bayou:
Run 10 minutes, perform 10 burpees
Run 8 minutes, perform 10 burpees
Run 6 minutes, perform 10 burpees
Run 4 minutes, perform 10 burpees
Run 2 minutes, perform 10 burpees
Run 10 minutes, perform 10 burpees
Run 8 minutes, perform 10 burpees
Run 6 minutes, perform 10 burpees
Run 4 minutes, perform 10 burpees
Run 2 minutes, perform 10 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3 rounds:
400m run
15 Deadlifts (M 185/F 105)
1 Rope Climb
400m run
15 Deadlifts (M 185/F 105)
1 Rope Climb
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 21, 2013
Class:
All
Workout Name:
None
Description:
Split Jerk 1RM
Class:
All
Workout Name:
None
Description:
12 minute AMRAP:
30 burpee buy in (CF Open standards)
18 Jumping Lunges
12 Shoulder to Overhead (M 95/F 65)
6 Strict Pullups
30 burpee buy in (CF Open standards)
18 Jumping Lunges
12 Shoulder to Overhead (M 95/F 65)
6 Strict Pullups
Performed by 3 athletes
Podium
Male RX:
6+32reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, June 20, 2013
Class:
All
Warmup:
Ring Dips
3 sets of max unbroken reps
3 sets of max unbroken reps
Workout Name:
None
Description:
5 rounds:
250m row
40m bear crawl
10 thrusters (M 95/F 65)
30 second handstand hold
250m row
40m bear crawl
10 thrusters (M 95/F 65)
30 second handstand hold
Performed by 3 athletes
Podium
Male RX:
16:40
Female RX:
Male Scaled:
24:30
Female Scaled:
23:41
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Wednesday, June 19, 2013
Class:
All
Warmup:
Beginners: Practice Double Unders
Intermediate+: Pick either 50/100/200 Double Unders and perform for time. 3 burpee penalty after every trip. 6 minute cap.
Intermediate+: Pick either 50/100/200 Double Unders and perform for time. 3 burpee penalty after every trip. 6 minute cap.
Workout Name:
None
Description:
10 minute AMRAP:
10 Power Cleans (M 135/F 95)
20 Hand Release Pushups
30 Squats
10 Power Cleans (M 135/F 95)
20 Hand Release Pushups
30 Squats
Performed by 5 athletes
Podium
Male RX:
3+22reps
Female RX:
Male Scaled:
Female Scaled:
3+6reps
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Tuesday, June 18, 2013
Class:
Endurance
Workout Name:
Endurance WOD
Description:
2x200M w/ 90 sec rest
2x400M w/ 2 min rest
2 x 1000M w/ 3 min rest
2x400M w/ 2 min rest
2 x 1000M w/ 3 min rest
Performed by 1 athlete
Podium
Male RX:
23:38
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Back Squat 6-6-6
Class:
All
Workout Name:
None
Description:
3 rounds:
5 Squat Cleans (M 165/F 95)
15 Toes to Bar
50 Double Unders
5 Squat Cleans (M 165/F 95)
15 Toes to Bar
50 Double Unders
Performed by 4 athletes
Podium
Male RX:
8:24
Female RX:
Male Scaled:
Female Scaled:
12:03
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Monday, June 17, 2013
Class:
All
Warmup:
Muscle Up Practice
Workout Name:
None
Description:
800m run
40 Wall Balls (M 20/F 14)
10 Muscle Ups
600m run
30 Wall Balls (M 20/F 14)
7 Muscle Ups
400m run
20 Wall Balls (M 20/F 14)
4 Muscle Ups
40 Wall Balls (M 20/F 14)
10 Muscle Ups
600m run
30 Wall Balls (M 20/F 14)
7 Muscle Ups
400m run
20 Wall Balls (M 20/F 14)
4 Muscle Ups
Performed by 9 athletes
Podium
Male RX:
22:42
Female RX:
Male Scaled:
18:58
Female Scaled:
29:15
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Saturday, June 15, 2013
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
3 Wall Climbs
30 Squats
7 Snatch (M 95/F 65#)
3 Wall Climbs
30 Squats
7 Snatch (M 95/F 65#)
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
13:00
Female Scaled:
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Class:
Endurance
Workout Name:
Endurance WOD
Description:
1 mile run (Cloverleaf)
5 RFT: 3 hills followed by 10 burpees, 10 jumping squats, 10 pushups
1 mile run (Cloverleaf)
5 RFT: 3 hills followed by 10 burpees, 10 jumping squats, 10 pushups
1 mile run (Cloverleaf)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 14, 2013
Class:
All
Workout Name:
Danny
Description:
As many rounds as possible in 20 min of:
30 Box Jumps (M 24"/F 20")
20 Push Press (M 115/F 75)
30 pull-ups
30 Box Jumps (M 24"/F 20")
20 Push Press (M 115/F 75)
30 pull-ups
Cooldown:
Work on a weakness
Performed by 6 athletes
Podium
Male RX:
4+38reps
Female RX:
Male Scaled:
4+0reps
Female Scaled:
2+38reps
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Thursday, June 13, 2013
Class:
All
Workout Name:
None
Description:
12 minute AMRAP:
25 Wall Balls (M 20/F 14#)
15 Ring Dips
5 Deadlifts (M 225/F 135#)
25 Wall Balls (M 20/F 14#)
15 Ring Dips
5 Deadlifts (M 225/F 135#)
Cooldown:
400m Farmers Carry with kettelbells - choose your own weight
Performed by 8 athletes
Podium
Male RX:
5+14reps
Female RX:
Male Scaled:
3+16reps
Female Scaled:
3+43reps
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Wednesday, June 12, 2013
Class:
All
Workout Name:
CrossFit Iron City Chipper
Description:
1000m Row
50 Box Jumps (M 20/F 16")
40 Situps
30 Kettlebell Swings (M 53/F 36)
20 Clean and Jerks (M 95/F 65)
10 Overhead Squats (M 95/F 65)
50 Box Jumps (M 20/F 16")
40 Situps
30 Kettlebell Swings (M 53/F 36)
20 Clean and Jerks (M 95/F 65)
10 Overhead Squats (M 95/F 65)
Performed by 9 athletes
Podium
Male RX:
15:09
Female RX:
15:31
Male Scaled:
15:40
Female Scaled:
17:05
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Tuesday, June 11, 2013
Class:
All
Workout Name:
Clean and Jerk 1RM
Description:
Clean and Jerk 1RM
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
12 Front Squats (M 135/F 95)
12 Burpee Pullups
12 Front Squats (M 135/F 95)
12 Burpee Pullups
Performed by 6 athletes
Podium
Male RX:
5:55
Female RX:
Male Scaled:
10:26
Female Scaled:
9:46
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Class:
Endurance
Workout Name:
Endurance WOD
Description:
2 RFT: 15 burpees, 10 squats, 5 pushups
400M run
10 squats, 5 pushups
800M run
10 squats, 5 pushups
400M run
15 burpees, 10 squats, 5 pushups
400M run
10 squats, 5 pushups
800M run
10 squats, 5 pushups
400M run
15 burpees, 10 squats, 5 pushups
Performed by 1 athlete
Podium
Male RX:
22:25
Female RX:
Male Scaled:
Female Scaled:
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Monday, June 10, 2013
Class:
All
Workout Name:
Snatch 1RM
Description:
Snatch 1RM
Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Double-unders
Sit-ups
Performed by 12 athletes
Podium
Male RX:
5:30
Female RX:
6:31
Male Scaled:
10:01
Female Scaled:
10:04
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Saturday, June 08, 2013
Class:
All
Workout Name:
None
Description:
2 rounds of:
Row 30 calories
15 Shoulder (strict) Press (M 95/F 65)
then (no rest)
2 rounds of:
30 Squats
15 Shoulder Press (M 95/F 65)
Row 30 calories
15 Shoulder (strict) Press (M 95/F 65)
then (no rest)
2 rounds of:
30 Squats
15 Shoulder Press (M 95/F 65)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 07, 2013
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)
Performed by 6 athletes
Podium
Male RX:
12:25
Female RX:
Male Scaled:
Female Scaled:
30:19
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Thursday, June 06, 2013
Class:
All
Workout Name:
None
Description:
10 HSPU
20 Power Cleans (95/65)
40 KB Swings (53/36)
80 Double Unders
40 KB Swings
20 Power Cleans
10 HSPU
20 Power Cleans (95/65)
40 KB Swings (53/36)
80 Double Unders
40 KB Swings
20 Power Cleans
10 HSPU
Performed by 4 athletes
Podium
Male RX:
11:23
Female RX:
Male Scaled:
Female Scaled:
12:17
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Class:
All
Workout Name:
None
Description:
Box Jump for height
Performed by 2 athletes
Podium
Male RX:
2-way Tie
48 in
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, June 05, 2013
Class:
All
Workout Name:
None
Description:
10 minute AMRAP:
15 burpees
15 pullups
15 Step Walking lunge with kettlebell (36/25)
15 burpees
15 pullups
15 Step Walking lunge with kettlebell (36/25)
Performed by 6 athletes
Podium
Male RX:
2-way Tie
4+6reps
Female RX:
1+35reps
Male Scaled:
2+0reps
Female Scaled:
2+15reps
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Class:
All
Workout Name:
None
Description:
Back Squat 3-3-3-3-3 with slow descent, 3 second hold at bottom, fast up. 60-70% of 1RM
Tuesday, June 04, 2013
Class:
All
Workout Name:
None
Description:
12 minute AMRAP:
200m run
15 Wall Balls (M 20/F 14)
3 Squat Cleans (M 165/F 115)
1 Rope Climb
200m run
15 Wall Balls (M 20/F 14)
3 Squat Cleans (M 165/F 115)
1 Rope Climb
Cooldown:
Cash Out:
3 sets of max effort L-sit holds on paralettes - use boxes instead of paralettes for scaling
3 sets of max effort L-sit holds on paralettes - use boxes instead of paralettes for scaling
Performed by 5 athletes
Podium
Male RX:
5+20reps
Female RX:
Male Scaled:
Female Scaled:
3+0reps
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Monday, June 03, 2013
Class:
All
Workout Name:
Push Jerk 5RM
Description:
Push Jerk 5-5-5
Class:
All
Workout Name:
None
Description:
3 rounds:
10 Hang Power Clean (M 155/F 105)
15 Box Jump Overs (M 24/F 20)
500m row or 400m run or 30 burpees (must perform all 3 during WOD, but can be done in any order)
10 Hang Power Clean (M 155/F 105)
15 Box Jump Overs (M 24/F 20)
500m row or 400m run or 30 burpees (must perform all 3 during WOD, but can be done in any order)
Performed by 6 athletes
Podium
Male RX:
10:00
Female RX:
Male Scaled:
16:41
Female Scaled:
18:40
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Saturday, June 01, 2013
Class:
All
Workout Name:
None
Description:
50 situps
50 Double Unders
50 situps
50 steps walking lunge
50 situps
50 burpees
50 situps
50 Double Unders
50 situps
50 steps walking lunge
50 situps
50 burpees
50 situps
Performed by 4 athletes
Podium
Male RX:
11:03
Female RX:
13:32
Male Scaled:
Female Scaled:
34:12
Show All Results
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