Monday, June 30, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 4-4-4-4-4 at 80% + 10-20# over weight used on 6/6
Performed by 11 athletes
Podium
Male:
Daniel L
290 lbs
Female:
2-way Tie
165 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
Run 800m with 50/30 sandbag
Row 500m
15 Bar Muscle Ups (scale to 25 Chest to bar or 30 Pullups/assisted pullups)
Performed by 9 athletes
Podium
Male RX:
Mathew K
9:57
Female RX:
Male Scaled:
Sonny P
10:38
Female Scaled:
Jen W
11:33
Show All Results

Sunday, June 29, 2014

Class:
Weightlifting
Warmup:
3 untimed sets with empty barbell
3 Hang Snatch Shrugs
3 Hang Snatch High Pulls
3 Hip Power Snatch
3 Drop Snatch with 5-sec pause at bottom
Workout Name:
None
Description:
Hang Squat Snatch 1RM
Performed by 0 athletes
Podium
Male:
Female:
Class:
Weightlifting
Workout Name:
None
Description:
EMOM 14
Even: Row 200m (M)/160m (F)
Odd: 1 Hang Squat Snatch + 1 Squat Snatch
Performed by 0 athletes
Podium
Male:
Female:

Saturday, June 28, 2014

Class:
Endurance
Workout Name:
Kelly
Description:
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Performed by 1 athlete
Podium
Male RX:
Douglas T
32:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Open Gym
Workout Name:
None
Description:
Shoulder to Overhead 115/75
Front Squats 115/75
GHD Situps
Hand Release Pushups

Solo: 45 reps of each
2 people: 100 reps, split up in any way
3 people: 150 reps, split up in any way
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Open Gym
Workout Name:
Wyk
Description:
5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 27, 2014

Class:
All
Warmup:
EMOM 6
Even: Max unbroken strict pullups
Odd: Max unbroken strict ring dips
Workout Name:
None
Description:
For time:
50 Wall Balls
25 Deadlifts (225/155)
50 Wall Balls
Every minute starting at 1:00 perform 3 burpees

Advanced can do 275/185 deadlifts but they also have to do 5 burpees OTM
Performed by 7 athletes
Podium
Male RX:
Dennis S
7:45
Female RX:
Male Scaled:
Tyler D
11:37
Female Scaled:
Show All Results

Thursday, June 26, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5-5 at 75% + 10-20# over weight used on 6/4
Performed by 9 athletes
Podium
Male:
2-way Tie
295 lbs
Female:
Brittany E
155 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
25 KB Swings (53/36)
Bear crawl 2 gym lengths
Cooldown:
Cash Out:
100 2-count flutter kicks
30 Front Kicks
Performed by 9 athletes
Podium
Male RX:
Matthew A
4:39
Female RX:
Heather A
3:55
Male Scaled:
Female Scaled:
Show All Results

Wednesday, June 25, 2014

Class:
All
Workout Name:
None
Description:
12 minutes to work on pause snatches
Pause at 1" off the ground, pause just above the knee, then perform snatch (power or squat based on experience)
Performed by 5 athletes
Podium
Male:
Matthew A
205 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
15-12-9-6-3
Power Snatch 95/65
Box Jump Overs 24/20
Performed by 8 athletes
Podium
Male RX:
Dennis S
4:48
Female RX:
Brittany E
6:44
Male Scaled:
Female Scaled:
Show All Results

Tuesday, June 24, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 6-6-6-6 at 70% + 10-20# over weight used on 6/2
Performed by 10 athletes
Podium
Male:
Dennis S
275 lbs
Female:
Brittany E
145 lbs
Show All Results
Class:
All
Workout Name:
Running "Hammer"
Description:
Run 200m
5 Power Cleans (135/95)
10 Front Squats
5 Push Jerks
20 Pullups
Run 400m
5 Power Cleans (135/95)
10 Front Squats
5 Push Jerks
20 Pullups
Run 200m
Performed by 11 athletes
Podium
Male RX:
Dennis S
6:52
Female RX:
Brittany E
11:46
Male Scaled:
Owen R
12:17
Female Scaled:
Show All Results

Monday, June 23, 2014

Class:
All
Workout Name:
The Ghost
Description:
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Cooldown:
Tabata Hollow Rock Holds
Performed by 10 athletes
Podium
Male RX:
Daniel L
520 reps
Female RX:
Brittany E
239 reps
Male Scaled:
Tyler D
600 reps
Female Scaled:
Show All Results

Friday, June 20, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 3-3-3-3-3-3-3 at 85% + 5-15# over weight used on 6/10
Performed by 6 athletes
Podium
Male:
Dennis S
315 lbs
Female:
Brittany E
165 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 8
15 Box Jumps (24/20)
15 KB Swings (53/36)
15 Power Cleans (95/65)
Cooldown:
Practice L-sits
Advanced: Accumulate 60 seconds
Performed by 4 athletes
Podium
Male RX:
Dennis S
3+34reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Thursday, June 19, 2014

Class:
All
Warmup:
10 Cartwheels
10 Forward rolls

Skill: Rope Climbs
Advanced: 1 minute max rope climbs and then practice HS walks
Workout Name:
None
Description:
AMRAP 12
2 Rope Climbs (scale to 5 Knee to elbow + 5 Jumping Pullups)
12 HSPU
200m run
Performed by 4 athletes
Podium
Male RX:
Matthew A
4+12reps
Female RX:
Male Scaled:
Bo H
3+0reps
Female Scaled:
Show All Results

Wednesday, June 18, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 4-4-4-4-4-4 at 80% + 5-15# over weight used on 6/6
Performed by 12 athletes
Podium
Male:
2-way Tie
300 lbs
Female:
Amber S
165 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
30 Bar facing burpees
60 second handstand hold
30 Shoulder to overhead (115/75)
60 Situps
30 Calorie Row
Cooldown:
Chin over bar pullup hold
Beginners: Use bands that you usually use for pullups and accumulate 60 seconds of chin over bar
Int: Accumulate 30 seconds chin over bar
Adv: Accumulate 60 seconds chin over bar
Performed by 14 athletes
Podium
Male RX:
Daniel L
8:09
Female RX:
Brittany E
11:16
Male Scaled:
Douglas T
12:48
Female Scaled:
Valerie J S
16:05
Show All Results

Tuesday, June 17, 2014

Class:
All
Warmup:
Warmup/Practice Snatch
Workout Name:
None
Description:
EMOM 10
Even: 3 Power Snatch (advanced touch and go)
Odd: 6-12 Toes to bar (pick a number you can maintain)
Performed by 9 athletes
Podium
Male:
Dennis S
170 lbs
Female:
Amanda B
41 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
Run 400m
20 alternating box step ups with sandbag (50/30)
12 steps OH sandbag walking lunge
Performed by 11 athletes
Podium
Male RX:
Dennis S
10:27
Female RX:
Brittany E
11:42
Male Scaled:
Owen R
13:50
Female Scaled:
Amanda B
15:00
Show All Results

Monday, June 16, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5-5-5 75% + 5-15# over weight used on 6/4
Performed by 8 athletes
Podium
Male:
Matthew A
275 lbs
Female:
Valerie J S
105 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
7 Rep Bear Complex (135/95)
21 Pullups
7 Rep Bear Complex
15 Pullups
7 Rep Bear Complex
9 Pullups
Cooldown:
With a partner complete 3 rounds switching every 30 seconds
Partner A does Row/Airdyne while partner B holds hollow rock
Performed by 6 athletes
Podium
Male RX:
Daniel L
7:19
Female RX:
Male Scaled:
Jeremy W
12:23
Female Scaled:
Amanda B
11:49
Show All Results

Friday, June 13, 2014

Class:
All
Workout Name:
Smykowski
Description:
For time:
Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.
Performed by 8 athletes
Podium
Male RX:
Matthew A
47:15
Female RX:
Male Scaled:
Jeff C
45:09
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds for time of:
Run 800m with sandbag (30/20)
15 Burpee Pullups
Cooldown:
3x10 Glute Ham Raises
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 12, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 6-6-6-6 at 70% + 5-15# over weight used on 6/2/2014
Performed by 7 athletes
Podium
Male:
Dennis S
265 lbs
Female:
2-way Tie
135 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 10
5 Muscle Ups (scale to 10 kipping ring rows with feet on box + 5 ring dips)
5 Hang Power Cleans (185/115)
25 singles on one leg
25 singles on other leg
Performed by 6 athletes
Podium
Male RX:
Dennis S
5+0reps
Female RX:
Male Scaled:
Tyler D
4+0reps
Female Scaled:
Amber S
3+10reps
Show All Results

Wednesday, June 11, 2014

Class:
All
Warmup:
7m EMOM
Men: 3 strict pullups + 4 kipping pullups (C2B if possible)
Women: 2 strict pullups + 3 kipping pullups (C2B if possible)
Workout Name:
None
Description:
30-20-10 reps of:
Deadlift 155/105
Hand Release Pushups
Shuttle Runs (10m)
Performed by 6 athletes
Podium
Male RX:
Daniel L
7:40
Female RX:
Male Scaled:
Douglas T
14:14
Female Scaled:
Amanda B
15:00
Show All Results

Tuesday, June 10, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 3-3-3-3-3-3-3-3 at 85%
Performed by 11 athletes
Podium
Male:
Dennis S
305 lbs
Female:
Brittany E
145 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
10 Sumo Deadlift High Pulls (135/95)
20 Box Jumps (24/20)
Cooldown:
3 sets of unbroken ring dips
Advanced: strict
Performed by 11 athletes
Podium
Male RX:
Brett W
3:58
Female RX:
Brittany E
6:24
Male Scaled:
Jeff C
6:37
Female Scaled:
Valerie J S
6:05
Show All Results

Monday, June 09, 2014

Class:
All
Workout Name:
None
Description:
Shoulder Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1
Performed by 10 athletes
Podium
Male:
Joey S
515 lbs
Female:
Amber S
295 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
1000m row
21-15-9
KB Swings, 70/53
Burpees
Comments:
Compare to 11/11/2013
Performed by 10 athletes
Podium
Male RX:
Douglas T
11:07
Female RX:
Brittany E
12:05
Male Scaled:
Jeff C
11:23
Female Scaled:
Valerie J S
13:10
Show All Results

Friday, June 06, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 4-4-4-4-4-4-4 @ 80% of 1RM
Performed by 7 athletes
Podium
Male:
2-way Tie
255 lbs
Female:
Brittany E
135 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
Run 400m
21 burpees
Cooldown:
3 rounds
15 GHDSU
30 sec plank hold
Performed by 8 athletes
Podium
Male RX:
Daniel L
8:44
Female RX:
Brittany E
10:48
Male Scaled:
Roderick G
11:36
Female Scaled:
Show All Results

Thursday, June 05, 2014

Class:
All
Workout Name:
None
Description:
7 minute EMOM
1 Hang Snatch + 1 Full Snatch (drop between reps)
Advanced does squat snatch
Performed by 6 athletes
Podium
Male:
Dennis S
190 lbs
Female:
Brittany E
75 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
30 Power Snatch (135/95)
Snatches should be touch and go. Run 200m every time you drop the bar.
Performed by 6 athletes
Podium
Male RX:
Dennis S
5:00
Female RX:
Male Scaled:
Joey S
5:02
Female Scaled:
Amanda B
2:45
Show All Results

Wednesday, June 04, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5-5-5-5 @75% of 1RM
Performed by 9 athletes
Podium
Male:
Dennis S
265 lbs
Female:
Brittany E
125 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 12
10 Toes to bar
15 Box Jumps (24/20)
20 Wall Balls (20/14)
Performed by 9 athletes
Podium
Male RX:
Daniel L
6+0reps
Female RX:
Male Scaled:
Female Scaled:
Brittany E
04+0reps
Show All Results

Tuesday, June 03, 2014

Class:
All
Workout Name:
None
Description:
Row 1km
50 Situps
35 Pullups
20 Sandbag Getups (50/30)
35 Pullups
50 Situps
Row 1km
Cooldown:
5 strict sliders as far as possible (do not bend knees to move forward)
Advanced: 5 sliders unbroken length of gym for time.
Performed by 8 athletes
Podium
Male RX:
Dennis S
17:08
Female RX:
Male Scaled:
Jeff C
23:23
Female Scaled:
Tessa E
24:31
Show All Results

Monday, June 02, 2014

Class:
All
Workout Name:
None
Description:
Back Squat 6-6-6-6-6 at 70% of 1RM
Performed by 12 athletes
Podium
Male:
Dennis S
250 lbs
Female:
Heather A
135 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
100 Double Unders
50 KB Swings (53/36)
25 Thrusters (95/65)
Cooldown:
Tabata alternating hip flexor holds (hold on to pullup rig and hold other leg out in front of you as high as possible, alternate legs each tabata round)
Performed by 11 athletes
Podium
Male RX:
Douglas T
7:14
Female RX:
Heather A
7:24
Male Scaled:
Tyler D
10:39
Female Scaled:
Brittany E
9:20
Show All Results

Sunday, June 01, 2014

Class:
Weightlifting
Warmup:
3 rounds of 5 reps of
Jerk Step Through
Jerk Balance
Split Jerk
Workout Name:
None
Description:
Split Jerk 1-1-1-1-1
Bench Press 5-5-5
Performed by 2 athletes
Podium
Male:
Daniel L
440 lbs
Female:
Show All Results
Class:
Weightlifting
Workout Name:
None
Description:
EMOM 7
1 Power Clean
3 Split Jerks
5 Toes to bar (strict if possible)
Performed by 2 athletes
Podium
Male:
Daniel L
155 lbs
Female:
Show All Results
Class:
Vintage Crossfit
Workout Name:
None
Description:
For Time:
1000m Row
EMOM 20 Double-unders
Comments:
Start with row. Continue until finish 1000m row or cannot complete 20 DUs in minute
Performed by 2 athletes
Podium
Male RX:
Matthew A
7:41
Female RX:
Heather A
11:52
Male Scaled:
Female Scaled:
Show All Results

WOD Archive

September 2019
August 2019
July 2019
June 2019
May 2019
April 2019
March 2019
February 2019
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
March 2018
February 2018
January 2018
December 2017
November 2017
October 2017
September 2017
August 2017
July 2017
June 2017
May 2017
April 2017
March 2017
February 2017
January 2017
December 2016
November 2016
October 2016
September 2016
August 2016
July 2016
June 2016
May 2016
April 2016
March 2016
February 2016
January 2016
December 2015
November 2015
October 2015
September 2015
August 2015
July 2015
June 2015
May 2015
April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013
April 2013
March 2013
February 2013
January 2013