Vintage CrossFit on TrackMyPR

115 lbs

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Class:

All

Workout Name:

None

Description:

EMOM Until Unable to complete round
3 Wall Balls + 7 Toes to Bar
6 Wall Balls + 7 Toes to Bar
9 Wall Balls + 7 Toes to Bar
12 Wall Balls + 7 Toes to Bar
etc
Scaling: 7 V-Ups or 7 Frog Kicks

Performed by 15 athletes

Podium

Male RX:

7+26reps

Female RX:

4+20reps

Male Scaled:

Justin S

5+18reps

Female Scaled:

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Monday, June 29, 2015

Class:

All

Workout Name:

None

Description:

3 RFT
Run 800m
15 Burpee Box Jumps 24"/20"

Cooldown:

Accumulate 2 minutes hang on pullup bar
Advanced: then 50 Russian KB Swings

Performed by 12 athletes

Podium

Male RX:

13:54

Female RX:

Care B

17:40

Male Scaled:

Brian B

20:09

Female Scaled:

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Friday, June 26, 2015

Class:

All

Warmup:

Skill Work: Pullups
Beginners: Hip Bridges and Arch to Hollow Swings (one at a time)
Intermediate: 5 Hollow Swings + 1 or 2 pullups (Or C2B)
Advanced: Bar Muscle Up Practice or 5 sets of 4 Pullups + 3 C2B + 2 BMU

Workout Name:

None

Description:

5 RFT
Row 250m
21 Ring Pushups
21 Kettlebell Swings 53/35

Performed by 8 athletes

Podium

Male RX:

Jordan R

15:45

Female RX:

Male Scaled:

21:36

Female Scaled:

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Thursday, June 25, 2015

Class:

All

Workout Name:

None

Description:

3 RFT
Run 400m
30 Double Unders
21 Front Squats 95/65

Cooldown:

Beginner/Intermediate: 10 Wall Walks
Advanced: 20 Wall Walks to nose and toes hold
Slow and steady, focus on maintaining a tight core and straight body.

Performed by 12 athletes

Podium

Male RX:

9:13

Female RX:

14:42

Male Scaled:

Female Scaled:

11:40

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Wednesday, June 24, 2015

Class:

All

Workout Name:

None

Description:

AMRAP 10
20 Sumo Deadlift High Pull 75/55
10 Knee to Elbow
2 Gym Length bear crawls

Cooldown:

3 sets
8 reps of (1 Good Morning + 1 Back Squat) - Rx is 95/65 but scale as appropriate. Slow and strong.

Performed by 16 athletes

Podium

Male RX:

5+13reps

Female RX:

Tessa E

3+21reps

Male Scaled:

3+21reps

Female Scaled:

3+17reps

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Tuesday, June 23, 2015

Class:

All

Workout Name:

None

Description:

Squat Clean 3-3-3-3-3 @ 75%, drop each rep
Advanced: Split Jerk after third rep

Comments:

Compare to 6/15/2015

Performed by 13 athletes

Podium

Male:

2-way Tie

225 lbs

Female:

115 lbs

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Class:

All

Workout Name:

None

Description:

30 Bar Facing Burpees
25 Push Jerks 135/95
20 Bar Facing Burpees
15 Push Jerks
10 Bar Facing Burpees

Performed by 14 athletes

Podium

Male RX:

6:51

Female RX:

8:54

Male Scaled:

Sam D

11:30

Female Scaled:

Lauren G

9:24

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Monday, June 22, 2015

Class:

All

Workout Name:

None

Description:

Power Snatch 2-2-2-2-2-2-2 @ 80%
Drop each rep

Comments:

Compare to 6/16/2015

Performed by 22 athletes

Podium

Male:

Jordan R

195 lbs

Female:

95 lbs

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Class:

All

Workout Name:

None

Description:

AMRAP 6
5 Power Snatch 95/65
5 Overhead Squats 95/65
10 Box Jumps 24/20"

Performed by 26 athletes

Podium

Male RX:

6+16reps

Female RX:

4+13reps

Male Scaled:

4+8reps

Female Scaled:

Tessa E

4+2reps

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Saturday, June 20, 2015

Class:

All

Workout Name:

None

Description:

Bench Press 5-5-5-5-5

Performed by 1 athlete

Podium

Male:

Trevor G

225 lbs

Female:

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Class:

All

Workout Name:

None

Description:

Row 50 Calories
40 Heavy Jump Ropes
30 Wall Balls
20 Deadlifts 135/95
10 Hang Squat Cleans 135/95
5 Basketball Shots

Performed by 1 athlete

Podium

Male RX:

Trevor G

7:45

Female RX:

Male Scaled:

Female Scaled:

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Friday, June 19, 2015

Class:

All

Workout Name:

None

Description:

Skill: Teach split jerk
Beginners - 5x3 split jerk
Intermediate+: 5 work sets of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

Performed by 7 athletes

Podium

Male:

215 lbs

Female:

95 lbs

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Class:

All

Workout Name:

None

Description:

For total time:
Run 400m
30 Burpees to 6" target
-rest 90 sec-
Run 400m
25 Burpees to 6" target
-rest 90 sec-
Run 400m
20 Burpees to 6" target

Advanced: 20/10# weight vest

Performed by 8 athletes

Podium

Male RX:

13:20

Female RX:

14:23

Male Scaled:

Female Scaled:

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Thursday, June 18, 2015

Class:

All

Workout Name:

CrossFit Games Open 12.5

Description:

Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cooldown:

Accumulate 1 minute each
Hollowrock
Superman
Side Plank (Each side)

Performed by 10 athletes

Podium

Male RX:

123 reps

Female RX:

Male Scaled:

Female Scaled:

66 reps

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Wednesday, June 17, 2015

Class:

All

Workout Name:

Diane

Description:

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Cooldown:

5x5 strict toes to bar or candlesticks

Performed by 14 athletes

Podium

Male RX:

3:42

Female RX:

Male Scaled:

4:02

Female Scaled:

6:22

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Tuesday, June 16, 2015

Class:

All

Workout Name:

None

Description:

5x3 Power Snatch at 70%, drop between reps

Performed by 10 athletes

Podium

Male:

Trevor G

155 lbs

Female:

75 lbs

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Class:

All

Workout Name:

None

Description:

3 RFT
75 Double Unders
50 Squats
25 Calorie Row

Performed by 13 athletes

Podium

Male RX:

10:13

Female RX:

14:55

Male Scaled:

Steven L

17:10

Female Scaled:

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Monday, June 15, 2015

Class:

All

Workout Name:

None

Description:

7x2 Squat Clean, drop between reps
70% of 1RM Squat Clean

Comments:

Compare to 5/22/2015

Performed by 12 athletes

Podium

Male:

215 lbs

Female:

55 lbs

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Class:

All

Workout Name:

None

Description:

3 Rounds for time of:
30 Kettlebell Swings 53/35
25 Wall Balls 20/14
20 Pullups

Performed by 13 athletes

Podium

Male RX:

9:51

Female RX:

Male Scaled:

12:07

Female Scaled:

11:26

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Saturday, June 13, 2015

Class:

Endurance

Workout Name:

None

Description:

Wod:
10,9,8,7.....2,1
Squats
Mountain climbers
Dive bombers
Run down the path and up the stairs

Performed by 1 athlete

Podium

Male RX:

chris g

23:16

Female RX:

Male Scaled:

Female Scaled:

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Friday, June 12, 2015

Class:

All

Workout Name:

None

Description:

Box Jump 3-3-3-3-3

Performed by 9 athletes

Podium

Male RX:

44 in

Female RX:

34 in

Male Scaled:

30 in

Female Scaled:

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Class:

All

Workout Name:

None

Description:

AMRAP 12
5 Clean and Jerks, 155/105
10 Toes to Bar
15 Box Jumps 24/20

Performed by 12 athletes

Podium

Male RX:

6+16reps

Female RX:

Male Scaled:

4+21reps

Female Scaled:

4+5reps

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Thursday, June 11, 2015

Class:

All

Workout Name:

None

Description:

10 Singles
1 Power Snatch with 2 second pause at 2" off the floor and at the knee

Performed by 7 athletes

Podium

Male:

2-way Tie

175 lbs

Female:

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Class:

All

Workout Name:

None

Description:

3 RFT
Run 400m
3 Rope Climbs
7 Power Snatch, 115/75

Performed by 9 athletes

Podium

Male RX:

9:38

Female RX:

Male Scaled:

Sam D

15:45

Female Scaled:

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Wednesday, June 10, 2015

Class:

All

Workout Name:

None

Description:

5x3 Power Cleans at 80%, drop between each rep
Advanced: Push Jerk after the 3rd rep

Comments:

Compare to Thursday, May 28, 2015 (7x2 @ 70%)

Performed by 10 athletes

Podium

Male:

225 lbs

Female:

100 lbs

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Class:

All

Workout Name:

None

Description:

AMRAP 8
1000m/800m row buy in
then
12 KB Swings 53/35
12 Squats

Performed by 13 athletes

Podium

Male RX:

6+0reps

Female RX:

4+8reps

Male Scaled:

3+10reps

Female Scaled:

5+4reps

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Tuesday, June 09, 2015

Class:

All

Warmup:

Review Forward Rolls and practice walking away from a handstand on the wall (facing the wall)

Workout Name:

None

Description:

4 RFT
15 Burpees to 6" target
15m Handstand Walk (30m crab walk)
15 Deadlifts 185/125

Cooldown:

60 Challenging Situps (GHD or Weighted, split as needed)

Performed by 12 athletes

Podium

Male RX:

11:20

Female RX:

13:38

Male Scaled:

Brian B

14:25

Female Scaled:

14:38

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Monday, June 08, 2015

Class:

All

Workout Name:

None

Description:

Back Squat 4-4-4-4 @ 75%+

Comments:

Spend 6-7 minutes warming up to a heavy, challenging weight for a set of four, then 90+ seconds rest between sets.

Compare to Friday, May 29, 2015 (5x5 @ 70%+)

Performed by 13 athletes

Podium

Male:

325 lbs

Female:

145 lbs

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Class:

All

Workout Name:

None

Description:

AMRAP 7
24 DU
12 Alternating Med Ball Cleans
6 Strict Chin Ups

Performed by 15 athletes

Podium

Male RX:

5+31reps

Female RX:

Male Scaled:

Steven L

3+48reps

Female Scaled:

3+36reps

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Sunday, June 07, 2015

Class:

Barbell Club

Workout Name:

Olympic Weightlifting Total

Description:

Snatch 1-1-1
Clean and Jerk 1-1-1

Performed by 2 athletes

Podium

Male:

540 lbs

Female:

190 lbs

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Saturday, June 06, 2015

Class:

Endurance

Workout Name:

None

Description:

5 rounds for time
400m run
500m row

Performed by 3 athletes

Podium

Male RX:

19:28

Female RX:

23:07

Male Scaled:

Female Scaled:

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Class:

All

Warmup:

Handstand Pushup Practice

Workout Name:

None

Description:

5 Rounds for time
With a partner,
400m sandbag run 50/30#
30 partner med ball situps 20/14#
20 alternating slam balls 50/30#

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, June 05, 2015

Class:

All

Workout Name:

None

Description:

7 Work Sets
Power Clean + Hang Squat Clean

Performed by 2 athletes

Podium

Male:

Jeff C

165 lbs

Female:

65 lbs

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Class:

All

Workout Name:

None

Description:

AMRAP 10
10 Burpees
20 Wall Balls (20# to 10'/14# to 9')

Performed by 4 athletes

Podium

Male RX:

Matt L

5+26reps

Female RX:

Male Scaled:

Female Scaled:

5+5reps

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Thursday, June 04, 2015

Class:

All

Workout Name:

None

Description:

Shoulder Press 3RM

Performed by 6 athletes

Podium

Male:

165 lbs

Female:

70 lbs

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Class:

All

Workout Name:

None

Description:

AMRAP 12
5 Muscle Ups (5 Pullups + 5 Ring Dips)
10 Deadlifts 225/155
50 Double Unders

Performed by 6 athletes

Podium

Male RX:

5+10reps

Female RX:

Male Scaled:

Joey S

4+6reps

Female Scaled:

4+12reps

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Wednesday, June 03, 2015

Class:

All

Workout Name:

None

Description:

5 RFT
15 Kettlebell Swings 70/53
15 Deficit Pushups (Hands on 25/15# plates)
Run 400m

Cooldown:

2 rounds
30 second side plank per side
50 skater jumps (12" less than height)

Performed by 10 athletes

Podium

Male RX:

15:24

Female RX:

Male Scaled:

Brian B

20:42

Female Scaled:

17:21

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Tuesday, June 02, 2015

Class:

All

Workout Name:

None

Description:

15 Minutes
Build to heavy 3-position squat snatch
Ground - Low Hang - High Hang. If scaling to Power Snatch, perform a OHS at the end

Performed by 8 athletes

Podium

Male:

200 lbs

Female:

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Class:

All

Workout Name:

None

Description:

30-20-10
Row (Calories)
Toes to Bar (Scale: K2E/Hanging knee raise)

Performed by 11 athletes

Podium

Male RX:

6:29

Female RX:

9:45

Male Scaled:

Francis M

9:45

Female Scaled:

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Monday, June 01, 2015

Class:

All

Workout Name:

None

Description:

Turkish Getups, Alternating Sides 1-1-1-1-1-1-1-1-1-1

Performed by 7 athletes

Podium

Male:

107 lbs

Female:

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Class:

All

Workout Name:

None

Description:

5 RFT
32 Squats
16 Situps
8 Push Jerks, 135/95

Performed by 12 athletes

Podium

Male RX:

Brett W

7:43

Female RX:

7:33

Male Scaled:

Matt L

12:16

Female Scaled:

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