Vintage CrossFit on TrackMyPR

245 lbs

Female:

Care B

105 lbs

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Class:

All

Workout Name:

None

Description:

10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder to Overhead, 115/75 (Adv 135/85)
Chest to Bar Pullups
Box Jumps, 24/20

Performed by 11 athletes

Podium

Male RX:

9:42

Female RX:

15:03

Male Scaled:

Drew M

11:50

Female Scaled:

19:50

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Wednesday, June 29, 2016

Class:

All

Workout Name:

None

Description:

Hip Squat Snatch 1-1-1-1-1

Performed by 11 athletes

Podium

Male:

2-way Tie

225 lbs

Female:

75 lbs

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Class:

All

Workout Name:

None

Description:

AMRAP 7
1 Ring Muscle Up
1 Squat Snatch, 135/95
2/2, 3/3, etc
Climb the ladder

Performed by 10 athletes

Podium

Male RX:

45 reps

Female RX:

Male Scaled:

30 reps

Female Scaled:

22 reps

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Class:

Endurance

Workout Name:

None

Description:

Run 100m
20 burpees
Run 100m
19 burpees
...
Run 100m
1 burpee

Performed by 2 athletes

Podium

Male RX:

Matt L

25:20

Female RX:

Male Scaled:

Female Scaled:

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Tuesday, June 28, 2016

Class:

All

Workout Name:

None

Description:

Every 30 seconds until failure
1 Front Squat. Start around 60-70% 1RM and add 10#/5# every 30 seconds.

Comments:

Partner up and have your partner switch the weights.
Score is heaviest load lifted.

Performed by 14 athletes

Podium

Male:

Justin K

345 lbs

Female:

2-way Tie

145 lbs

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Class:

All

Workout Name:

None

Description:

3 rounds
Every 2 minutes
Min 1-2: 100 Double Unders
Min 3-4: 30 Med Ball Situps (Advanced: 20-30 GHD SU)
Min 5-6: 30/20 Cal Row
Repeat for a total of 18 minutes

Comments:

Cut off for completing each round is 1:45 out of the 2 minutes.
Score is total reps completed across all movements.

Performed by 11 athletes

Podium

Male RX:

Matthew A

510 reps

Female RX:

447 reps

Male Scaled:

Female Scaled:

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Monday, June 27, 2016

Class:

All

Workout Name:

None

Description:

21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

Cooldown:

Accumulate 1-minute Hold (Paralette L-Sit, Hanging L-sit, or Hanging Knee Tuck)
Every time you pause, perform 10 pistols or 10 jumping lunges
Advanced: Accumulate 2-minutes

Comments:

Courtesy of Competitor's Training

Performed by 16 athletes

Podium

Male RX:

10:05

Female RX:

Male Scaled:

Matt L

14:10

Female Scaled:

14:19

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Sunday, June 26, 2016

Class:

Endurance

Workout Name:

None

Description:

5 min AMHAP (as many hills as possible)
Rest 2.5 minutes, but do 25/25/25 squats/situps/pushups during this 'rest' period
4 min AMHAP
Rest 2 minutes and do 20/20/20 squats/situps/pushups
3 min AMHAP
Rest 1.5 minutes and do 15/15/15
2 min AMHAP
Rest 1 minute and do 10/10/10
1 min AMHAP
DONE

It's ok if you don't finish the squats/situps/pushups rep scheme. The key is to keep moving during the rest period. Total score is total hills.

Performed by 2 athletes

Podium

Male RX:

Female RX:

21 reps

Male Scaled:

chris g

17 reps

Female Scaled:

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Saturday, June 25, 2016

Class:

Saturday Morning CrossFit

Workout Name:

None

Description:

4 Rounds
Run 400m
4 Muscle Ups
40 Double Unders

Comments:

Scale Muscle Ups to 4-8 Strict Ring Dips
20 minute cap
Compare to 9/26/2014

Performed by 4 athletes

Podium

Male RX:

Sebastian A

14:58

Female RX:

Male Scaled:

Douglas T

16:40

Female Scaled:

12:59

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Friday, June 24, 2016

Class:

All

Workout Name:

None

Description:

EMOM 10
1 Squat Clean and Split Jerk, 70-80% + 5-10# from 6/16/2016

Performed by 9 athletes

Podium

Male:

235 lbs

Female:

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Class:

All

Workout Name:

None

Description:

2 rounds for time of:
Bike 25/18 Cal
40 Squats
30 Push Ups
20 Kettlebell Snatch (10L/10R) 53/35

Performed by 8 athletes

Podium

Male RX:

9:32

Female RX:

Male Scaled:

14:17

Female Scaled:

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Thursday, June 23, 2016

Class:

All

Workout Name:

None

Description:

EMOM 21
A) 30' Handstand Walk - must be able to perform in 10' unbroken segments (scale to shorter distance or 20-30 second HS hold/nose and toes hold)
B) 1 Rope Climb (Advanced: legless)
C) 30 Double Unders (Advanced: 10 triple unders)

Cooldown:

4-8 Heavy Sled Push

Comments:

This should be a lower intensity, higher skill day so scale appropriately!

Performed by 5 athletes

Podium

Male:

82 lbs

Female:

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Wednesday, June 22, 2016

Class:

All

Workout Name:

None

Description:

5 RFT
13 Thrusters 95/65
14 Pullups

Time cap 16 minutes

Cooldown:

Tabata Hollow Rocks

Comments:

Beginner rep scheme: 9 Thrusters & 10 Pullups

Performed by 10 athletes

Podium

Male RX:

8:10

Female RX:

Male Scaled:

15:31

Female Scaled:

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Class:

Endurance

Workout Name:

None

Description:

Run 6x300m
Jog/walk 100m for recovery between each 300 meters

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tuesday, June 21, 2016

Class:

All

Workout Name:

None

Description:

5 Work Sets
3-Position Power Snatch (high to low) - High Hang, Low Hang, Floor

Performed by 10 athletes

Podium

Male:

185 lbs

Female:

70 lbs

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Class:

All

Workout Name:

None

Description:

3 RFT
400m Run
12 Deadlifts 275/185
21 Box Jumps 24/20

Comments:

The deadlifts should be at 80% of 1RM or less

Performed by 10 athletes

Podium

Male RX:

Brett W

9:54

Female RX:

Male Scaled:

Matt L

11:57

Female Scaled:

12:39

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Monday, June 20, 2016

Class:

All

Workout Name:

None

Description:

AMRAP 20
Teams of 2
21 Wall Balls 20/14 (Advanced 30/20)
15 Calorie Row
Switch after each round

Cooldown:

5 sets of 30 second overhead squat hold with empty or light bar
Focus on improving your positions (knees, shoulders, chest tall, narrower grip)
Advanced: Squat Jerk into the OHS

Performed by 6 athletes

Podium

Male RX:

Douglas T

13+4reps

Female RX:

9+5reps

Male Scaled:

Female Scaled:

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Sunday, June 19, 2016

Class:

Endurance

Workout Name:

None

Description:

Row 1000m
100 DU's
100 air squats
100 situps
Run 1 mile

Comments:

Split up the DU's, air squats, sit-ups in any way you'd like. (not a chipper)

Performed by 5 athletes

Podium

Male RX:

Matthew A

19:18

Female RX:

21:55

Male Scaled:

chris g

27:09

Female Scaled:

24:23

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Friday, June 17, 2016

Class:

All

Warmup:

Every 30 seconds for 6 minutes, alternating (6 minutes total)
A) 4 Sumo Deadlift High Pulls (heavy but touch and go)
B) 4 Box Jumps

Workout Name:

None

Description:

For time
21 Kettlebell Swings, 70/53
21 Ring Pushups
Run 400m
15 Kettlebell Swings, 70/53
15 Ring Pushups
Run 400m
9 Kettlebell Swings, 70/53
9 Ring Pushups

Comments:

Compare to 8/4/2015

Performed by 3 athletes

Podium

Male RX:

7:22

Female RX:

Male Scaled:

Female Scaled:

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Thursday, June 16, 2016

Class:

All

Workout Name:

None

Description:

EMOM 10
1 Squat Clean and Split Jerk, 70-80%

Comments:

Don't go over 80%, work on consistency and efficient movement

Performed by 5 athletes

Podium

Male:

225 lbs

Female:

55 lbs

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Class:

All

Workout Name:

None

Description:

30-20-10 reps of:
Push Jerks 95/65
Pistols (alternating)
Toes to Bar

Performed by 5 athletes

Podium

Male RX:

Joey S

14:21

Female RX:

Male Scaled:

10:34

Female Scaled:

22:01

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Wednesday, June 15, 2016

Class:

All

Workout Name:

None

Description:

EMOM 7
Max Reps strict unbroken handstand pushups, rest remainder of minute

Performed by 7 athletes

Podium

Male RX:

76 reps

Female RX:

5 reps

Male Scaled:

Female Scaled:

45 reps

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Class:

All

Workout Name:

None

Description:

5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees

Comments:

Compare to 8/31/2015

Performed by 12 athletes

Podium

Male RX:

Matthew A

5:55

Female RX:

10:06

Male Scaled:

Owen R

9:19

Female Scaled:

11:11

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Tuesday, June 14, 2016

Class:

All

Workout Name:

None

Description:

Back Squat 5-5
Back Squat 3-3
Back Squat 2-2
Climbing across all six sets, start around 55-60% 1RM

Comments:

Compare to 4/25/2016

Performed by 11 athletes

Podium

Male:

Jeff C

645 lbs

Female:

165 lbs

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Class:

All

Workout Name:

None

Description:

3 Rounds for time of:
Row 500m
16 Goblet Squats (53/35)
8 Bar Muscle Ups

Comments:

Scale Muscle Ups to 8-16 Challenging Pullups

Performed by 12 athletes

Podium

Male RX:

Mathew K

13:45

Female RX:

Male Scaled:

11:10

Female Scaled:

13:45

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Monday, June 13, 2016

Class:

All

Warmup:

10 minutes to warm up or practice the squat snatch

Workout Name:

None

Description:

4 RFT
5 Squat Snatch 135/85
400m run

Performed by 15 athletes

Podium

Male RX:

10:09

Female RX:

Male Scaled:

9:07

Female Scaled:

14:43

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Class:

All

Workout Name:

Cash Out

Description:

2 minutes max double unders
2 minutes rest
2 minutes max double unders

Performed by 11 athletes

Podium

Male RX:

Justin K

360 reps

Female RX:

Male Scaled:

Female Scaled:

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Saturday, June 11, 2016

Class:

Saturday Morning CrossFit

Workout Name:

None

Description:

With a partner
One person works while other performs 100m sand bag run, alternate after each run. (The 100m is to the second wooden light pole East of the gym)

100 Heavy Jump Ropes (start in heats of 5)
50 Burpees
50 Med Ball Situps
100 Steps Overhead Walking Lunge with med ball

Cooldown:

4x8 dual kettlebell strict shoulder press

Performed by 2 athletes

Podium

Male RX:

2-way Tie

19:40

Female RX:

Male Scaled:

Female Scaled:

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Class:

Open Gym

Workout Name:

Cardio Option

Description:

Bike Jerry = "Berry"
Bike 2km
Row 2km
Bike 2km

Performed by 3 athletes

Podium

Male RX:

13:41

Female RX:

19:02

Male Scaled:

Female Scaled:

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Class:

Open Gym

Workout Name:

Strength Option

Description:

3 RFT
Row 500m
15 Bench Press 155/95
12 Steps Dual KB Front Rack Walking Lunge, 35/26

Performed by 2 athletes

Podium

Male RX:

11:17

Female RX:

Male Scaled:

Female Scaled:

12:15

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Friday, June 10, 2016

Class:

All

Workout Name:

None

Description:

5 Work Sets
Push Press + Push Jerk + Split Jerk
Climbing in weight

Performed by 6 athletes

Podium

Male:

235 lbs

Female:

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Class:

All

Workout Name:

None

Description:

As many rounds as possible in 12 minute of:
15 deadlifts (M 155/F 105)
15 deficit pushups, hands on 25#/15# plates (2" for men, 1" for women)
15 box jumps (24"/20")

Comments:

Compare to 2/4/2013 and 2/4/2015

Performed by 6 athletes

Podium

Male RX:

Brett W

6+26reps

Female RX:

Male Scaled:

3+0reps

Female Scaled:

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Thursday, June 09, 2016

Class:

All

Warmup:

Handstand Pushups
Advanced: Reverse Tabata HSPU
8 rounds of :10sec on, :20sec rest for total HSPU reps

Workout Name:

None

Description:

3 RFT
Run 800m
21 Squat Cleans 115/75

Performed by 8 athletes

Podium

Male RX:

20:40

Female RX:

Male Scaled:

29:27

Female Scaled:

27:46

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Wednesday, June 08, 2016

Class:

All

Warmup:

Pullovers

Workout Name:

None

Description:

4 RFT
56 Double Unders
28 Wall Balls
14 Pullups
7 Clean and Jerks, 155/105

Performed by 10 athletes

Podium

Male RX:

17:26

Female RX:

Male Scaled:

25:44

Female Scaled:

25:49

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Class:

Endurance

Workout Name:

None

Description:

4 laps of in and outs (not timed)
Then
For time:
2x1200m at mile pace
Rest 2 min between

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tuesday, June 07, 2016

Class:

All

Workout Name:

None

Description:

4x2 Hip Power Snatch
4x2 Low Hang Power Snatch
4x2 Power Snatch

Comments:

Compare to Saturday, 6/4/2016

Performed by 9 athletes

Podium

Male:

525 lbs

Female:

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Class:

All

Workout Name:

Couplet A

Description:

15-12-9
Calorie Row
Power Snatch 95/65

Comments:

Advanced: 18-15-12
Target times for each couplet is 5-8 minutes, don't scale up if it lowers intensity and causes more breaks on snatch/t2b

Performed by 13 athletes

Podium

Male RX:

5:00

Female RX:

Male Scaled:

Matthew T

6:33

Female Scaled:

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Class:

All

Workout Name:

Couplet B

Description:

15-12-9
Calorie Air Bike
Toes to Bar

Comments:

Advanced: 18-15-12
Target times for each couplet is 5-8 minutes, don't scale up if it lowers intensity and causes more breaks on snatch/t2b

Performed by 13 athletes

Podium

Male RX:

Jeff F

3:14

Female RX:

Male Scaled:

5:10

Female Scaled:

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Monday, June 06, 2016

Class:

All

Workout Name:

None

Description:

AMRAP 15
4 Ring Muscle Ups (scale to foot supported or jumping muscle up + ring dip or to 6 ring dips)
8 Front Squats, 135/95
12 Lateral Barbell Burpees

Performed by 10 athletes

Podium

Male RX:

6+5reps

Female RX: