Saturday, June 30, 2018
Class:
All
Warmup:
3 rounds each, with a partner
5 Burpees to Plate
15 Plate Jumps
5/3 Calorie Row
*Next partner starts when partner starts rowing
5 Burpees to Plate
15 Plate Jumps
5/3 Calorie Row
*Next partner starts when partner starts rowing
Workout Name:
None
Description:
With a partner
AMRAP 18
40 Heavy Jump Ropes (Partner holds handstand)
20/15 Calorie Row (Partner holds low plank)
200' Carry (one arm overhead, one arm front rack), 50# DB & 53# KB/35# DB & 35# KB, switch partner after 100'
AMRAP 18
40 Heavy Jump Ropes (Partner holds handstand)
20/15 Calorie Row (Partner holds low plank)
200' Carry (one arm overhead, one arm front rack), 50# DB & 53# KB/35# DB & 35# KB, switch partner after 100'
Performed by 1 athlete
Podium
Male RX:
5+58reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Enter Your Results
Friday, June 29, 2018
Class:
All
Warmup:
3 Rounds
12 Heavy Russian Swings
15 Push Ups
12 Heavy Russian Swings
15 Push Ups
Workout Name:
None
Description:
Bench Press
5x4 @ 85%+ 2RM
5x4 @ 85%+ 2RM
Class:
All
Workout Name:
None
Description:
AMRAP 15 Minutes
5 Deadlift 315/205lbs
5 Strict Handstand Push Ups
Run 200m
This will be a high-volume deadlift and HSPU WOD due to the long duration. You should deadlift 405/275+ or scale the weight.
Beginner: 155/95; 5 Strict Seated Dumbbell Shoulder Press
Intermediate: 245/165; :20 HS Hold or Reduced ROM or volume SHSPU
Advanced: Rx
5 Deadlift 315/205lbs
5 Strict Handstand Push Ups
Run 200m
This will be a high-volume deadlift and HSPU WOD due to the long duration. You should deadlift 405/275+ or scale the weight.
Beginner: 155/95; 5 Strict Seated Dumbbell Shoulder Press
Intermediate: 245/165; :20 HS Hold or Reduced ROM or volume SHSPU
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
9+0reps
Female RX:
Male Scaled:
6+5reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Row 150/125m x 10
Rest :90
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 rounds
2 Unweighted Get Ups per side, practicing positions
4 Burpees
6 Jumping Lunges
2 Unweighted Get Ups per side, practicing positions
4 Burpees
6 Jumping Lunges
Workout Name:
None
Description:
4 rounds for time of:
6 Sandbag Get Ups, 3L + 3R
12 Sandbag Clean and Jerk
18 Steps Sandbag Overhead Walking Lunge
6 Sandbag Get Ups, 3L + 3R
12 Sandbag Clean and Jerk
18 Steps Sandbag Overhead Walking Lunge
Cooldown:
20 Steps Hip Circle Glute Activation, each direction
10 Candlesticks
10 Candlesticks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 28, 2018
Class:
All
Warmup:
15 Burpees
15 Empty Bar Hang Power Snatch
15 Burpees
15 Empty Bar Hang Power Snatch
15 Burpees
Workout Name:
None
Description:
Power Snatch
7x3 Touch and Go
70%+
Compare to Thursday, 6/14/2018
7x3 Touch and Go
70%+
Compare to Thursday, 6/14/2018
Class:
All
Workout Name:
None
Description:
3 Rounds
5 Overhead Squats 155/105lbs
10 Ring Dips
20 Box Jump Overs 24/20"
Beginner: 85/45#; 10 Push Ups; Box Step Overs
Intermediate: 115/75; Leg supported Ring Dips with :02 Hold at the top
Advanced: Rx
5 Overhead Squats 155/105lbs
10 Ring Dips
20 Box Jump Overs 24/20"
Beginner: 85/45#; 10 Push Ups; Box Step Overs
Intermediate: 115/75; Leg supported Ring Dips with :02 Hold at the top
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
3:50
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
100/70 Calories on AAB
Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups
100/70 Calories on AAB
Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
then
4-3-2 Inch Worms
12-8-4 Skater Jumps
then
4-3-2 Inch Worms
12-8-4 Skater Jumps
Workout Name:
None
Description:
8-7-6-5-4-3-2-1 10m Shuttle Runs (there and back is 1)
10 Kettlebell Swings
5 Goblet Squats
(8 rounds total, shuttle runs decrease while swings and squats stay the same)
10 Kettlebell Swings
5 Goblet Squats
(8 rounds total, shuttle runs decrease while swings and squats stay the same)
Performed by 1 athlete
Podium
Male RX:
9:23
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, June 27, 2018
Class:
QuickFit
Warmup:
2 rounds
8 Bulgarian Split Squats/side, holding 20/10# Dumbbells
12 Alternating Dumbbell Curl into Arnold Press
Run 100m
8 Bulgarian Split Squats/side, holding 20/10# Dumbbells
12 Alternating Dumbbell Curl into Arnold Press
Run 100m
Workout Name:
None
Description:
15-12-9-6-3 reps of
Bike (Calories)
Run 200m
Single Arm Dumbbell Row with free hand/knee on bench with :01 hold at the top, each side
Bike (Calories)
Run 200m
Single Arm Dumbbell Row with free hand/knee on bench with :01 hold at the top, each side
Cooldown:
Accumulate 40 High Plank Knee to Elbow with foot on slider, switch feet every 10 reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
In 7:00
Run 800m
then in remaining time
Handstand Walk Practice or Handstand Holds
Run 800m
then in remaining time
Handstand Walk Practice or Handstand Holds
Workout Name:
None
Description:
Sumo Deadlift
5x3 As Heavy As Possible
No Bounce - Silent
5x3 As Heavy As Possible
No Bounce - Silent
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
7 Thrusters 95/65lbs
25' Handstand Walk
Beginner: 65/45; 50' Bear Crawl or :30 Handstand Hold
Intermediate: 80/65#; 5 HS Walk Attempts or 20 Shoulder Taps
Advanced: Rx
7 Thrusters 95/65lbs
25' Handstand Walk
Beginner: 65/45; 50' Bear Crawl or :30 Handstand Hold
Intermediate: 80/65#; 5 HS Walk Attempts or 20 Shoulder Taps
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
10+10reps
Female RX:
6+4reps
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
Ski 500/400m
100 Double Unders
Rest 2:00
Ski 500/400m
100 Double Unders
Rest 2:00
Performed by 1 athlete
Podium
Male RX:
23:37
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, June 26, 2018
Class:
QuickFit
Warmup:
2 rounds
10 alternating high kicks
10 steps lunge with twist
Row 100m
10 alternating high kicks
10 steps lunge with twist
Row 100m
Workout Name:
None
Description:
EMOM 20
A) Row 250/220m
B) 5 Pull Ups + 10 Push Ups + 15 Squats
C) 10-15 GHD Sit Ups or Med Ball Sit Ups
Scale to Jumping Pull Ups, 3/6/9 reps or 4/8/12 reps.
A) Row 250/220m
B) 5 Pull Ups + 10 Push Ups + 15 Squats
C) 10-15 GHD Sit Ups or Med Ball Sit Ups
Scale to Jumping Pull Ups, 3/6/9 reps or 4/8/12 reps.
Cooldown:
200m recovery jog
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
:30 Goblet Squat Hold
Bike 500m
10 GHD Sit Ups
:30 Goblet Squat Hold
Bike 500m
10 GHD Sit Ups
Workout Name:
None
Description:
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM
2 Squat Clean and Split Jerk
75%+ 1RM
Class:
All
Workout Name:
None
Description:
3 Rounds
10 D-Ball Cleans 100/70
15 Toes to Bar
Beginner: 50/30; 15 Single Leg V-Ups
Intermediate: 70/50
Advanced: Rx
10 D-Ball Cleans 100/70
15 Toes to Bar
Beginner: 50/30; 15 Single Leg V-Ups
Intermediate: 70/50
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
3:46
Female RX:
6:18
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Every 2:00 for 20 Minutes
Run 400m
15 HSPU
Alternate Movements each 2 Minute window (5 runs and 5x15 HSPU)
Run 400m
15 HSPU
Alternate Movements each 2 Minute window (5 runs and 5x15 HSPU)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, June 25, 2018
Class:
QuickFit
Warmup:
2 rounds
:30 Wall Sit
10 Sit Ups
5/3 Calorie Ski
:30 Wall Sit
10 Sit Ups
5/3 Calorie Ski
Workout Name:
None
Description:
5 Rounds for time of:
12 Burpees
Ski 10/7 Calories
8 D-Ball Squats (held in front of body)
Rest :60
12 Burpees
Ski 10/7 Calories
8 D-Ball Squats (held in front of body)
Rest :60
Cooldown:
50 Flutter Kicks
10 V-Ups
50 Flutter Kicks
10 V-Ups
50 Flutter Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Run 600m
then
3 Rounds
5 Tall Box Jumps (Pick a challenging height)
10 Hollow Swings
then
3 Rounds
5 Tall Box Jumps (Pick a challenging height)
10 Hollow Swings
Workout Name:
None
Description:
Box Squat
10x2 @ 52.5-62.5%
Speed Work
Rest :30-:60
10x2 @ 52.5-62.5%
Speed Work
Rest :30-:60
Performed by 4 athletes
Podium
Male:
3-way Tie
225 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
3 Squat Snatch 135/95lbs
3 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)
Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx
Snatch weight should not exceed 70% of 1RM
3 Squat Snatch 135/95lbs
3 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)
Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx
Snatch weight should not exceed 70% of 1RM
Performed by 3 athletes
Podium
Male RX:
5:35
Female RX:
Male Scaled:
8:02
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Assault Bike 2k x 6
Rest 1:1
Rest 1:1
Performed by 1 athlete
Podium
Male RX:
31:40
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, June 24, 2018
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
Bike 21/15 Calories
15m Handstand Walk or 15 Handstand Push Ups
9 Dumbbell Box Step Overs, 50/35s to 24/20"
Beginner: 15 Dumbbell Push Press, 35/20#
Intermediate: Reduced Volume or ROM HSPU, 40/25# Stop Overs
Advanced: Rx
Bike 21/15 Calories
15m Handstand Walk or 15 Handstand Push Ups
9 Dumbbell Box Step Overs, 50/35s to 24/20"
Beginner: 15 Dumbbell Push Press, 35/20#
Intermediate: Reduced Volume or ROM HSPU, 40/25# Stop Overs
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, June 23, 2018
Class:
All
Warmup:
2 rounds
10 Over Unders
30' Bear Crawl
10 Over Unders
30' Bear Crawl
Workout Name:
None
Description:
10 RFT
8 Alternating Dumbbell Snatch
4 Burpee Box Jump Overs
2 Bar Muscle Ups
1 Sled Push
Beginner/QuickFit: 30/15, 16/12 BJO; 6/4 Calorie Ski
Intermediate: 40/25; 20/16" BJO; 2 Strict Chest to Bar Chin Ups or 2 BMU Attempts
Advanced: 50/35; 24/20" BJO
Competitor: 60/40#
8 Alternating Dumbbell Snatch
4 Burpee Box Jump Overs
2 Bar Muscle Ups
1 Sled Push
Beginner/QuickFit: 30/15, 16/12 BJO; 6/4 Calorie Ski
Intermediate: 40/25; 20/16" BJO; 2 Strict Chest to Bar Chin Ups or 2 BMU Attempts
Advanced: 50/35; 24/20" BJO
Competitor: 60/40#
Performed by 1 athlete
Podium
Male RX:
18:49
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, June 22, 2018
Class:
QuickFit
Warmup:
1:00 Row
30 Mountain Climbers
10 Push Up Shoulder Taps
30 Mountain Climbers
10 Push Up Shoulder Taps
Workout Name:
None
Description:
Row 800m
40 Single Arm Dumbbell Push Press, switch arms at any time
20 Hanging Knee Raise
Row 600m
30 Single Arm Dumbbell Push Press, switch arms at any time
15 Hanging Knee Raise
Row 400m
20 Single Arm Dumbbell Push Press, switch arms at any time
10 Hanging Knee Raise
40 Single Arm Dumbbell Push Press, switch arms at any time
20 Hanging Knee Raise
Row 600m
30 Single Arm Dumbbell Push Press, switch arms at any time
15 Hanging Knee Raise
Row 400m
20 Single Arm Dumbbell Push Press, switch arms at any time
10 Hanging Knee Raise
Cooldown:
:30 Hip Circle Side Shuffle, each way
1:00 Low Plank with hip circle, feet wide to keep tension on hip circle
:30 Hip Circle Side Shuffle, each way
1:00 Low Plank with hip circle, feet wide to keep tension on hip circle
:30 Hip Circle Side Shuffle, each way
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Steady Rounds
10 Box Jump Overs 24/20"
5-10 Knees to Elbow
5 Strict Dumbbell Press, each side
10 Box Jump Overs 24/20"
5-10 Knees to Elbow
5 Strict Dumbbell Press, each side
Workout Name:
None
Description:
Shoulder Press
1-1-1-1-1-1-1-1-1-1
1-1-1-1-1-1-1-1-1-1
Class:
All
Workout Name:
None
Description:
5 Rounds
10 Front Squats 205/135lbs
(racks are allowed)
1 Legless Rope Climb
50 Double Unders
The front squats should be heavy, but doable in 2 sets.
Beginner: 115/65; 10 Ring Rows; 75 Singles
Intermediate: 165; Use legs once needed during climb; 30 DU
Advanced: Rx
10 Front Squats 205/135lbs
(racks are allowed)
1 Legless Rope Climb
50 Double Unders
The front squats should be heavy, but doable in 2 sets.
Beginner: 115/65; 10 Ring Rows; 75 Singles
Intermediate: 165; Use legs once needed during climb; 30 DU
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
17:09
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Sprint 100m x 8
Walk back to starting line slowly for recovery/rest
Walk back to starting line slowly for recovery/rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 21, 2018
Class:
QuickFit
Warmup:
4-3-2 Inch Worms
Run 200m after 4 and 3
Run 200m after 4 and 3
Workout Name:
None
Description:
AMRAP 12
5-10-15-20-25-etc
Kettlebell Swings
Sit Ups
*30 Double Unders after each round
5-10-15-20-25-etc
Kettlebell Swings
Sit Ups
*30 Double Unders after each round
Cooldown:
2 sets
12 rotating side ab bridges per side (Advanced with 5-10# weight.)
12 rotating side ab bridges per side (Advanced with 5-10# weight.)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Run 200m
30 Alternating Dumbbell Snatch
Run 200m
30 Alternating Dumbbell Snatch
Run 200m
Workout Name:
None
Description:
EOMOM for 16 Minutes
Squat Snatch + Hang Squat Snatch
As Heavy As Possible
Weight can move up and down across eight sets
Squat Snatch + Hang Squat Snatch
As Heavy As Possible
Weight can move up and down across eight sets
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
For Time
9 Shoulder to Overhead 185/125lbs
15 Bar Facing Burpees
Bike 1000m
6 Shoulder to Overhead
10 Bar Facing Burpees
Bike 1000m
3 Shoulder to Overhead
5 Bar Facing Burpees
Bike 1000m
Pick a weight where you can perform the barbell work unbroken.
Beginner: 115/65
Intermediate: 145/80
Advanced: Rx
9 Shoulder to Overhead 185/125lbs
15 Bar Facing Burpees
Bike 1000m
6 Shoulder to Overhead
10 Bar Facing Burpees
Bike 1000m
3 Shoulder to Overhead
5 Bar Facing Burpees
Bike 1000m
Pick a weight where you can perform the barbell work unbroken.
Beginner: 115/65
Intermediate: 145/80
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
11:57
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
AMRAP 2:00
Row 400/300m
Max Muscle Ups in remaining time
Rest :60
AMRAP 2:00
Row 400/300m
Max Muscle Ups in remaining time
Rest :60
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 20, 2018
Class:
All
Warmup:
Row 150/125m x 3
SPRINT
Perform as a 3 team rotation
SPRINT
Perform as a 3 team rotation
Workout Name:
None
Description:
Sumo Deadlift
10x3 @ 60% of 3RM
Speed Work (on the way up)
No Bounce - Silent
10x3 @ 60% of 3RM
Speed Work (on the way up)
No Bounce - Silent
Performed by 4 athletes
Podium
Male:
2-way Tie
225 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
100 Wallballs 20/14lbs
Row 1500m
100 Wallballs
Beginner: 50 Wall Balls 14/10#
Intermediate: 75 Wall Balls
Advanced: Rx
100 Wallballs 20/14lbs
Row 1500m
100 Wallballs
Beginner: 50 Wall Balls 14/10#
Intermediate: 75 Wall Balls
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
14:25
Female RX:
Male Scaled:
18:50
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
6 Rounds
Ski 200m
15 Bar Facing Burpees
Rest 2:00
Ski 200m
15 Bar Facing Burpees
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
5 rounds of
3-6 Push Ups
5-10 Heavy Jump Ropes
3-6 Push Ups
5-10 Heavy Jump Ropes
Workout Name:
None
Description:
4 rounds for time of:
20 Wall Balls
50' Farmers Carry
200m Run
50' Farmers Carry
20 Wall Balls
50' Farmers Carry
200m Run
50' Farmers Carry
Cooldown:
2 rounds of
20 Hollow Rocks
10 Steps Dumbbell March
20 Hollow Rocks
10 Steps Dumbbell March
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, June 19, 2018
Class:
All
Warmup:
3 Rounds
20m Waiters Carry, each side
Bike 500m
5 Kipping Ring Dips or :10 Ring Support hold
20m Waiters Carry, each side
Bike 500m
5 Kipping Ring Dips or :10 Ring Support hold
Workout Name:
None
Description:
Power Clean and Push Jerk
5x5 @ 75%+
Drop and Reset Reps
Rest 2 Minutes between sets
5x5 @ 75%+
Drop and Reset Reps
Rest 2 Minutes between sets
Class:
All
Workout Name:
None
Description:
3 Rounds
20 Kettlebell Snatch 53/35lbs
100' Overhead Walking Lunge Steps 53/35lbs
Switch arms anytime on both movements
Beginner: 35/16
Intermediate: 44/26
Advanced: Rx
20 Kettlebell Snatch 53/35lbs
100' Overhead Walking Lunge Steps 53/35lbs
Switch arms anytime on both movements
Beginner: 35/16
Intermediate: 44/26
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
6:17
Female RX:
Male Scaled:
13:00
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 10 Minutes
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(start over, no rest)
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(start over, no rest)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
15 light kettlebell swings
:30 Squat Hold
15 light kettlebell swings
:30 Low Plank hold
:30 Squat Hold
15 light kettlebell swings
:30 Low Plank hold
Workout Name:
None
Description:
8 Rounds for time of:
18 Squats
9/6 Calorie Ski
3 D-Ball Clean over Shoulder
18 Squats
9/6 Calorie Ski
3 D-Ball Clean over Shoulder
Cooldown:
30 Frog Kicks
1:00 Feet 6" off floor hold
1:00 Feet 6" off floor hold
Performed by 1 athlete
Podium
Male RX:
11:41
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, June 18, 2018
Class:
Competitor Extra
Workout Name:
None
Description:
Run 800m x 6
Rest 1:1
Rest 1:1
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
"Mary"-ish
AMRAP 20 Minutes
8 Handstand Push ups
10 Alternating Pistols
12 Pull Ups
Scale HSPU and pull up volume to complete each in 2 sets or less
Beginner: 8 Dumbbell Push Press or :20 HS Hold; 10 Steps Walking Lunge or Pistols to a box; 8 Banded Strict Pull Ups
Intermediate: Reduce HSPU ROM; Upright supported pistols; 8 Pull Ups
Advanced: Rx
AMRAP 20 Minutes
8 Handstand Push ups
10 Alternating Pistols
12 Pull Ups
Scale HSPU and pull up volume to complete each in 2 sets or less
Beginner: 8 Dumbbell Push Press or :20 HS Hold; 10 Steps Walking Lunge or Pistols to a box; 8 Banded Strict Pull Ups
Intermediate: Reduce HSPU ROM; Upright supported pistols; 8 Pull Ups
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
8+5reps
Female RX:
Male Scaled:
6+10reps
Female Scaled:
8+0reps
Show All Results
Class:
All
Workout Name:
None
Description:
Box Squat
6x2 @ 80%+
6x2 @ 80%+
Class:
QuickFit
Warmup:
3 rounds
12 Steps Walking Lunge
8 Band Pull Aparts
12 Steps Walking Lunge
8 Band Pull Aparts
Workout Name:
None
Description:
EMOM 16
A) Bike 10/7 Calories (Adv 12/8, Beg: 8/5)
B) 20 Sit Ups
C) 30m (there and back) Sled Push, 135/45
D) 40 Flutter Kicks (2-Count)
A) Bike 10/7 Calories (Adv 12/8, Beg: 8/5)
B) 20 Sit Ups
C) 30m (there and back) Sled Push, 135/45
D) 40 Flutter Kicks (2-Count)
Cooldown:
3 sets, not for time
12 Hip Extensions + :20 Hip Extension Hold
rest as needed between sets
12 Hip Extensions + :20 Hip Extension Hold
rest as needed between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 15, 2018
Class:
All
Workout Name:
None
Description:
Strength
Bench Press
5x5 @ 80%+ 2RM
Bench Press
5x5 @ 80%+ 2RM
Performed by 6 athletes
Podium
Male:
2-way Tie
235 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
15 Kettlebell Swings 70/53lbs
Run 200m w/ Kettlebell
25 Sit Ups
Beginner: 35/16
Intermediate: 53/35
Advanced: Rx
Competitor: 15 GHD Sit Ups
15 Kettlebell Swings 70/53lbs
Run 200m w/ Kettlebell
25 Sit Ups
Beginner: 35/16
Intermediate: 53/35
Advanced: Rx
Competitor: 15 GHD Sit Ups
Performed by 8 athletes
Podium
Male RX:
17:46
Female RX:
Male Scaled:
25:12
Female Scaled:
19:55
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Competitor Extra
Air Bike Sprints
12/8 Calories x 8
Rest 2:00
Air Bike Sprints
12/8 Calories x 8
Rest 2:00
Performed by 1 athlete
Podium
Male RX:
15:45
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3 rounds
5 Dumbbell Deadlifts + 10m Farmers Carry
15 Jumping Jacks
5 Dumbbell Deadlifts + 10m Farmers Carry
15 Jumping Jacks
Workout Name:
None
Description:
7 rounds for time of:
6 Dumbbell Box Steps Ups
6 Burpees
24 Double Unders or 36 Singles
6 Dumbbell Box Steps Ups
6 Burpees
24 Double Unders or 36 Singles
Cooldown:
1:00 Low Plank
:30 Low Plank, one arm, one leg up
:30 Low Plank, opposite
30 Sit Ups
:30 Low Plank, one arm, one leg up
:30 Low Plank, opposite
30 Sit Ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
19:56
Show All Results
Thursday, June 14, 2018
Class:
QuickFit
Warmup:
5-4-3-2-1
Burpees
10-8-6-4-2
Kettlebell Sumo Deadlift High Pulls
Burpees
10-8-6-4-2
Kettlebell Sumo Deadlift High Pulls
Workout Name:
None
Description:
For time
Row 1000m
40 Scissor Kicks
Rest :60
Row 750m
30 Scissor Kicks
Rest :60
Row 500m
20 Scissor Kicks
Rest :60
Row 250m
10 Scissor Kicks
Row 1000m
40 Scissor Kicks
Rest :60
Row 750m
30 Scissor Kicks
Rest :60
Row 500m
20 Scissor Kicks
Rest :60
Row 250m
10 Scissor Kicks
Cooldown:
Slow recovery bike
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Row 400m
10 Empty Bar Hang Power Snatch
10 Empty Bar Overhead Squats
Row 400m
10 Empty Bar Hang Power Snatch
10 Empty Bar Overhead Squats
Row 400m
Workout Name:
None
Description:
Power Snatch
7x4 Touch and Go
70%+
7x4 Touch and Go
70%+
Class:
All
Workout Name:
None
Description:
4 Rounds
5 Squat Clean Thrusters 155/105lbs
5 Bar Muscle Ups
15 Toes to Bar
Squat clean thrusters should be heavy but manageable in fast singles. Bar Muscle ups should be in 1-2 sets, scale to 3 reps if performing singles. Try to maintain sets of 5+ on toes to bar.
Beginner: 105/65; 12/8 Calorie Ski; 15 Hanging Knee Raises or 15 Single Leg V-Ups
Intermediate: 135/85; 3-5 Strict Chest to Bar Pull Ups; Toes to Bar Rx or reduced volume if needed
Advanced: Rx
5 Squat Clean Thrusters 155/105lbs
5 Bar Muscle Ups
15 Toes to Bar
Squat clean thrusters should be heavy but manageable in fast singles. Bar Muscle ups should be in 1-2 sets, scale to 3 reps if performing singles. Try to maintain sets of 5+ on toes to bar.
Beginner: 105/65; 12/8 Calorie Ski; 15 Hanging Knee Raises or 15 Single Leg V-Ups
Intermediate: 135/85; 3-5 Strict Chest to Bar Pull Ups; Toes to Bar Rx or reduced volume if needed
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
13:57
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
6 Rounds
Run 100m
8 Ring Dips
Run 100m
Rest :90
Run 100m
8 Ring Dips
Run 100m
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 13, 2018
Class:
All
Warmup:
2 rounds
Run 200m
10-15 steps each direction with hip circle
Run 200m
10-15 steps each direction with hip circle
Workout Name:
None
Description:
Sumo Deadlift
5x2 As Heavy As Possible
No Bounce - Silent
Try to build to heavier than 3RM with perfect positions
5x2 As Heavy As Possible
No Bounce - Silent
Try to build to heavier than 3RM with perfect positions
Class:
All
Workout Name:
None
Description:
40-30-20
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs
Run 400m after the round of 40 and 30
Target times are under 15:00. Scale volume or reps to achieve target time.
Beginner: 55/35; 14/10#
Intermediate/Adv: Rx
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs
Run 400m after the round of 40 and 30
Target times are under 15:00. Scale volume or reps to achieve target time.
Beginner: 55/35; 14/10#
Intermediate/Adv: Rx
Performed by 6 athletes
Podium
Male RX:
10:48
Female RX:
Male Scaled:
21:48
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
15 Rounds
1:00 on / 1:00 off
Max distance on Assault Bike or Rower
1:00 on / 1:00 off
Max distance on Assault Bike or Rower
Performed by 2 athletes
Podium
Male RX:
16.20 km
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
1:00 Ski
1:00 Air Squats
1:00 Banded Good Mornings
1:00 Air Squats
1:00 Banded Good Mornings
Workout Name:
None
Description:
AMRAP 10
3-6-9-12-15-18-etc
Ski (Calories)
Kettlebell Swings
Goblet Squat
3-6-9-12-15-18-etc
Ski (Calories)
Kettlebell Swings
Goblet Squat
Cooldown:
Accumulate 40 Ring Mountain Climbers
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, June 12, 2018
Class:
QuickFit
Warmup:
5 rounds
3 Med Ball Deadlift
3 Med Ball Squats
6 Mountain Climbers
3 Med Ball Deadlift
3 Med Ball Squats
6 Mountain Climbers
Workout Name:
None
Description:
4 rounds for time of:
Run 200m
15 Wall Balls
10 Alternating Dumbbell Snatch
Run 200m
15 Wall Balls
10 Alternating Dumbbell Snatch
Cooldown:
3 sets, not for time of:
12 GHD Sit Ups + :20 GHD Sit Up Hold at parallel
rest as needed between sets
12 GHD Sit Ups + :20 GHD Sit Up Hold at parallel
rest as needed between sets
Performed by 2 athletes
Podium
Male RX:
7:49
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
3 Rounds
:30 Handstand Hold
Bike 500m
5-10 Strict Pull Ups
:30 Handstand Hold
Bike 500m
5-10 Strict Pull Ups
Workout Name:
None
Description:
EOMOM for 16 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM
Increase or decrease weight between sets
1 Squat Clean and Split Jerk
80%+ 1RM
Increase or decrease weight between sets
Class:
All
Workout Name:
None
Description:
AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Squat Snatch 135/95lbs
2 Muscle Ups
2 Squat Snatch 135/95
3/3 4/4 etc...
Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx
Snatch weight should not exceed 70% of 1RM
Climb the ladder
1 Muscle Up
1 Squat Snatch 135/95lbs
2 Muscle Ups
2 Squat Snatch 135/95
3/3 4/4 etc...
Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx
Snatch weight should not exceed 70% of 1RM
Performed by 7 athletes
Podium
Male RX:
64 reps
Female RX:
Male Scaled:
49 reps
Female Scaled:
30 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
Ski 1k
100' Handstand Walk
Rest :60
Ski 750m
75' HS Walk
Rest :60
Ski 500m
50' HS Walk
Rest :60
Ski 250m
25' HS Walk
Ski 1k
100' Handstand Walk
Rest :60
Ski 750m
75' HS Walk
Rest :60
Ski 500m
50' HS Walk
Rest :60
Ski 250m
25' HS Walk
Performed by 1 athlete
Podium
Male RX:
17:41
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, June 11, 2018
Class:
QuickFit
Warmup:
2 rounds
5 Steps Hip Circle Activation, each direction
5 Burpees (without band)
5 Steps Hip Circle Activation, each direction
5 Burpees (without band)
Workout Name:
None
Description:
"D-Ball Chief"
Max rounds in 3 minutes of:
3 D-Ball Clean to Shoulder
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Max rounds in 3 minutes of:
3 D-Ball Clean to Shoulder
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Cooldown:
Jog 200m
2:00 seated forward fold
2:00 seated forward fold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Run 400m
20 Jumping Lunges
Run 200m
10 Jumping Lunges
20 Jumping Lunges
Run 200m
10 Jumping Lunges
Workout Name:
None
Description:
Box Squat
10x2 @ 50-60%
Speed Work (control the descent, sit down, then fast up!)
Rest :30-:60
10x2 @ 50-60%
Speed Work (control the descent, sit down, then fast up!)
Rest :30-:60
Class:
All
Workout Name:
None
Description:
12-9-6
Power Cleans 155/105lbs
Box Jump Overs 24/20"
Chest to Bar Pull Ups
Beginner: 105/65; 20/16" Step Overs; Banded Strict Pull Ups
Intermediate: 135/85; Rx; Chin over Bar Pull Ups
Advanced: Rx
Power Cleans 155/105lbs
Box Jump Overs 24/20"
Chest to Bar Pull Ups
Beginner: 105/65; 20/16" Step Overs; Banded Strict Pull Ups
Intermediate: 135/85; Rx; Chin over Bar Pull Ups
Advanced: Rx
Performed by 7 athletes
Podium
Male RX:
3:33
Female RX:
Male Scaled:
6:01
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row 1k x 4
Rest 1:1
Rest 1:1
Performed by 1 athlete
Podium
Male RX:
23:53
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, June 10, 2018
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
10 Shoulder to Overhead, 185/125
20 Pistols
Beginner: 115/65; 20 Jumping Lunges
Intermediate: 145/95; Pistols to a box
Advanced: Rx
10 Shoulder to Overhead, 185/125
20 Pistols
Beginner: 115/65; 20 Jumping Lunges
Intermediate: 145/95; Pistols to a box
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, June 09, 2018
Class:
All
Warmup:
2 rounds
Gym Length Waiters carry, each direction
10 Floor Sweeps
10 Tuck Jumps
10 Steps Walking Lunge
Gym Length Waiters carry, each direction
10 Floor Sweeps
10 Tuck Jumps
10 Steps Walking Lunge
Workout Name:
None
Description:
With a partner, split reps any way
100/75 Calorie Bike
90 Toes to Bar
60 Double Dumbbell Push Press, 50/35
30 Box Steps Overs with Dumbbells, 24/20"
100/75 Calorie Bike
Beginner/QuickFit: Hanging Knee Raise in stead of Toes to Bar; 30/15#
Intermediate: 40/25#
Advanced: Rx
100/75 Calorie Bike
90 Toes to Bar
60 Double Dumbbell Push Press, 50/35
30 Box Steps Overs with Dumbbells, 24/20"
100/75 Calorie Bike
Beginner/QuickFit: Hanging Knee Raise in stead of Toes to Bar; 30/15#
Intermediate: 40/25#
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 08, 2018
Class:
QuickFit
Warmup:
3 rounds
Row 5/3 Calories
5 Lateral Burpees over Rower
Row 5/3 Calories
5 Lateral Burpees over Rower
Workout Name:
None
Description:
AMRAP 4 x 3
15 Burpees
15 Frog Kicks
15 Dumbbell Box Step Ups (2 DBs)
Max Calorie Row in remaining time
Rest 2:00
15 Burpees
15 Frog Kicks
15 Dumbbell Box Step Ups (2 DBs)
Max Calorie Row in remaining time
Rest 2:00
Cooldown:
1:00 Low Plank
:30 Side Plank/side
1:00 Hollow Arch Hold
:30 Side Plank/side
1:00 Hollow Arch Hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
5 Hollow Swings or Pull Ups
10 Push Ups
10/7 Calorie Bike or Row
5 Hollow Swings or Pull Ups
10 Push Ups
10/7 Calorie Bike or Row
Workout Name:
None
Description:
Bench Press 2RM
Class:
All
Workout Name:
Helen
Description:
3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups
Beginner: 35/18; Banded Pull Ups or Ring Rows
Intermediate/Advanced: Rx
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups
Beginner: 35/18; Banded Pull Ups or Ring Rows
Intermediate/Advanced: Rx
Performed by 9 athletes
Podium
Male RX:
8:53
Female RX:
11:48
Male Scaled:
16:10
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
40/25 Calories on Bike
20 Bar Facing Burpees
40/25 Calories on Bike
20 Bar Facing Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 07, 2018
Class:
QuickFit
Warmup:
2 rounds
20 bicycle kicks
5 Burpees
:30 Squat Hold
20 bicycle kicks
5 Burpees
:30 Squat Hold
Workout Name:
None
Description:
2 rounds for time of:
16 Med Ball Sit Ups or GHD Sit Ups
24 Alternating Dumbbell Snatch
48 Air Squats
600m Run
16 Med Ball Sit Ups or GHD Sit Ups
24 Alternating Dumbbell Snatch
48 Air Squats
600m Run
Cooldown:
40 Slow, controlled hip extensions, break up any way
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
8 High Hang Power Snatch
16 Air Squats
8 High Hang Power Snatch
16 Air Squats
Workout Name:
None
Description:
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
Power Snatch + Squat Snatch + Hang Squat Snatch
Class:
All
Workout Name:
None
Description:
4 Rounds
3 Squat Snatch 165/110lbs
25' Handstand Walk
Scale to around 80% 1RM Snatch
HSW Scales: 2 Wall Walks per round/50' Bear Crawl/25 Handstand Shoulder Taps or Hand Lifts"
3 Squat Snatch 165/110lbs
25' Handstand Walk
Scale to around 80% 1RM Snatch
HSW Scales: 2 Wall Walks per round/50' Bear Crawl/25 Handstand Shoulder Taps or Hand Lifts"
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
10:39
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 10 Minutes
14 Dumbbell Hang Clean and Jerk 50/35lbs
(7 each side)
7 Handstand Push Ups
14 Dumbbell Hang Clean and Jerk 50/35lbs
(7 each side)
7 Handstand Push Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 06, 2018
Class:
QuickFit
Warmup:
2 rounds
8 PVC Shoulder Pass Through
6 PVC Around the World, each direction
:20 Side Plank Hold, each side
8 PVC Shoulder Pass Through
6 PVC Around the World, each direction
:20 Side Plank Hold, each side
Workout Name:
None
Description:
Bike 2000m
40 Kettlebell Swings
20 Russian Twists with Kettlebell
Bike 1500m
30 Kettlebell Swings
15 Russian Twists
Bike 1000m
20 Kettlebell Swings
10 Russian Twists
40 Kettlebell Swings
20 Russian Twists with Kettlebell
Bike 1500m
30 Kettlebell Swings
15 Russian Twists
Bike 1000m
20 Kettlebell Swings
10 Russian Twists
Cooldown:
Jog 200m
2:00 Standing Straddle Stretch
2:00 Standing Straddle Stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
15-12-9
Box Jumps
Romanian Deadlifts 95/65lbs
Push Ups
Box Jumps
Romanian Deadlifts 95/65lbs
Push Ups
Workout Name:
None
Description:
Sumo Deadlift 3RM
Class:
All
Workout Name:
None
Description:
100' Unbroken Farmer's Carry
Find max weight, build across at least 3 sets
Find max weight, build across at least 3 sets
Class:
All
Workout Name:
None
Description:
Max effort Dumbbell or Kettlebell Farmer's Holds
Hold at side until grip fails. Target is 2+ minutes.
Beginner: 50/35
Intermediate: 60/45
Advanced: 70/50
Hold at side until grip fails. Target is 2+ minutes.
Beginner: 50/35
Intermediate: 60/45
Advanced: 70/50
Performed by 4 athletes
Podium
Male RX:
1:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Row 2000m
Performed by 2 athletes
Podium
Male RX:
6:43
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, June 05, 2018
Class:
All
Warmup:
3 Rounds
10 KB Swings
10/7 Calories on Bike or Rower
5 Strict Pull Ups or Ring Rows
10 KB Swings
10/7 Calories on Bike or Rower
5 Strict Pull Ups or Ring Rows
Workout Name:
None
Description:
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
Squat Clean + Front Squat + Jerk
Class:
All
Workout Name:
None
Description:
AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m
Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx
5 Deadlifts 275/195lbs
Run 100m
Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx
Performed by 9 athletes
Podium
Male RX:
9+5reps
Female RX:
6+0reps
Male Scaled:
7+5reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
7-6-5-4-3-2-1
Muscle Ups
Complete 50 Double Unders before each round of Muscle Ups
15 Minute Cap
7-6-5-4-3-2-1
Muscle Ups
Complete 50 Double Unders before each round of Muscle Ups
15 Minute Cap
Performed by 3 athletes
Podium
Male RX:
10:46
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds
10 steps walking lunge with twist
20 Jumping Jacks
30' Bear Crawl forward + backward
10 steps walking lunge with twist
20 Jumping Jacks
30' Bear Crawl forward + backward
Workout Name:
None
Description:
Every 5:00 for 15:00
Ski 250/200m
10 Steps Dumbbell Front Rack Walking Lunge
15 Dumbbell Bench Press
10 Steps Dumbbell Front Rack Walking Lunge
Rest remainder of 5 minutes. Adjust dumbbell weight between rounds if needed.
Ski 250/200m
10 Steps Dumbbell Front Rack Walking Lunge
15 Dumbbell Bench Press
10 Steps Dumbbell Front Rack Walking Lunge
Rest remainder of 5 minutes. Adjust dumbbell weight between rounds if needed.
Comments:
Every minute for three minutes
20 Sit Ups
Flutter Kicks in remaining time
20 Sit Ups
Flutter Kicks in remaining time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, June 04, 2018
Class:
QuickFit
Warmup:
3 rounds
Gym Length side shuffle, each way
5-10 Push Ups
10 Mountain Climbers
Gym Length side shuffle, each way
5-10 Push Ups
10 Mountain Climbers
Workout Name:
None
Description:
4 rounds for time of:
24 Air Squats
18 Single Dumbbell Hang Clean and Jerks, split any way
12 Hip Circle Side Shuffle Steps, each way
30m sled push (there and back) ~135/45
Rest 1:00
24 Air Squats
18 Single Dumbbell Hang Clean and Jerks, split any way
12 Hip Circle Side Shuffle Steps, each way
30m sled push (there and back) ~135/45
Rest 1:00
Cooldown:
2 sets
20 kettlebell romanian deadlift
10 single leg V-Ups
20 kettlebell romanian deadlift
10 single leg V-Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Box Squat 1RM
Class:
All
Workout Name:
None
Description:
21-15-9 reps of:
Shoulder to Overhead 135/95
Toes to Bar
Row (Calories)
10:00 Cap Male/11:00 Cap Female
Shoulder to Overhead 135/95
Toes to Bar
Row (Calories)
10:00 Cap Male/11:00 Cap Female
Performed by 5 athletes
Podium
Male RX:
5:58
Female RX:
Male Scaled:
Female Scaled:
11:05
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Run 3k
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, June 03, 2018
Class:
Competition Class
Workout Name:
None
Description:
4 Rounds each for Time:
1000/800m Bike
50 DU
500/400m Row
400m Run
*Start a new round every 10 min
1000/800m Bike
50 DU
500/400m Row
400m Run
*Start a new round every 10 min
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2 rounds
3 "sets" of 1 Inch Worm + 3 Push ups
9 Kettlebell Sumo Deadlift High Pull
3 "sets" of 1 Inch Worm + 3 Push ups
9 Kettlebell Sumo Deadlift High Pull
Workout Name:
None
Description:
Bench Press 5-5-5-5
Strict Pull Up or Ring Row Max Set after each bench press set
Strict Pull Up or Ring Row Max Set after each bench press set
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
Ski 21/15 Calories
15 Toes to Bar
9 D-Ball Clean over Shoulders, 100/70
Ski 21/15 Calories
15 Toes to Bar
9 D-Ball Clean over Shoulders, 100/70
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, June 02, 2018
Class:
All
Warmup:
4 rounds
100m Run
4-8-12-16 Jumping Lunges
100m Run
4-8-12-16 Jumping Lunges
Workout Name:
None
Description:
In Teams of 3, AMRAP 25:
9/6 Calorie Bike
6 Burpees over Sand Bag
100 Meter Sand Bag Run (50/30)
Partners complete full rounds before switching.
9/6 Calorie Bike
6 Burpees over Sand Bag
100 Meter Sand Bag Run (50/30)
Partners complete full rounds before switching.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 01, 2018
Class:
QuickFit
Warmup:
5 rounds
5 Penguin Jumps
5 Steps Walking Lunge
5 Penguin Jumps
5 Steps Walking Lunge
Workout Name:
None
Description:
Rowing Annie
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups
25-20-15-10-5 Calorie Row
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups
25-20-15-10-5 Calorie Row
Cooldown:
3x8 weighted rotating side hip bridges (holding 5/10# plate or dumbbell)
Performed by 1 athlete
Podium
Male RX:
11:50
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
2 Rounds
10 Medball Cleans
5-15 Push Ups
5-15 Pull Ups
Bike 15/10 Calories
10 Medball Cleans
5-15 Push Ups
5-15 Pull Ups
Bike 15/10 Calories
Workout Name:
None
Description:
Front Squat 3RM
Class:
All
Workout Name:
None
Description:
AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
rest 3:00
AMRAP 2 Minutes
Max OHS 95/65lbs
rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
rest :90
AMRAP :90
Max Pull Ups
Max Clean and Jerk 95/65lbs
rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
rest 3:00
AMRAP 2 Minutes
Max OHS 95/65lbs
rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
rest :90
AMRAP :90
Max Pull Ups
Performed by 1 athlete
Podium
Male RX:
84 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
EMOM 20
A) 10 Back Rack Walking Lunge Steps (As heavy as possible)
B) One Max Set of Strict Handstand Push Ups
A) 10 Back Rack Walking Lunge Steps (As heavy as possible)
B) One Max Set of Strict Handstand Push Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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