Saturday, June 29, 2019
Class:
All
Warmup:
1:00 Shuttle Runs
then
2 rounds
5 Knees to Elbows
20 High Plank Soulder Taps + 1 Slow Push Up Negative
then
2 rounds
5 Knees to Elbows
20 High Plank Soulder Taps + 1 Slow Push Up Negative
Workout Name:
None
Description:
Short Partner "RJ"
Five rounds for time of:
Run 400 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Athletes run together and split rope climbs and push-ups any way with one person working at a time
Beginner: 40 Ring Rows/round; Accumulate 90-sec high plank/round
Intermediate: 10-12' Rope Climbs; 25 Push Ups/round
Advanced: Rx
Five rounds for time of:
Run 400 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Athletes run together and split rope climbs and push-ups any way with one person working at a time
Beginner: 40 Ring Rows/round; Accumulate 90-sec high plank/round
Intermediate: 10-12' Rope Climbs; 25 Push Ups/round
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Friday, June 28, 2019
Class:
All
Warmup:
3 Rounds
16 Single-Arm Dumbbell Hang Clean and Jerk (8/side)
Run 200m
10 Kip Swings/Knee Raises/Toes to Bar
16 Single-Arm Dumbbell Hang Clean and Jerk (8/side)
Run 200m
10 Kip Swings/Knee Raises/Toes to Bar
Workout Name:
None
Description:
Split Jerk 1RM
Class:
All
Workout Name:
None
Description:
AMRAP 14 Minutes
18/12 Calorie Bike
12 Toes to Bar
6 D-Ball Over Shoulder 100/70
Beginner: 8 Feet to Hip Level; 70/50#
Intermediate: 8 T2B
Advanced: Rx
18/12 Calorie Bike
12 Toes to Bar
6 D-Ball Over Shoulder 100/70
Beginner: 8 Feet to Hip Level; 70/50#
Intermediate: 8 T2B
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
4+0reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Every 10:00 for 20:00
Run 1 Mile
Run 1 Mile
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3:00 Row
Workout Name:
None
Description:
10 rounds for time of:
Sled Push (there and back)
5 Ring Rows
5 Push Ups/Ring Push Ups/Ring Dips
Sled Push (there and back)
5 Ring Rows
5 Push Ups/Ring Push Ups/Ring Dips
Cooldown:
20 Slow Band Pull Aparts in front of body
20 Slow Band Pull Aparts overhead
2:00 Elevated Puppy Dog Stretch
20 Slow Band Pull Aparts overhead
2:00 Elevated Puppy Dog Stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 27, 2019
Class:
All
Warmup:
Row 300m,
Then 3 Steady Rounds
16 Duck Walk Steps
3 Burpee Broad Jumps
10 Front Rack Reverse Lunge Steps
Then 3 Steady Rounds
16 Duck Walk Steps
3 Burpee Broad Jumps
10 Front Rack Reverse Lunge Steps
Workout Name:
None
Description:
Front Squat 1RM
Class:
All
Workout Name:
None
Description:
For Time
40 Deadlift 185/115lbs
30 Front Squats 135/95lbs
20 Hang Power Cleans 135/95lbs
Beginner: 135/85; 95/65
Intermediate: 155/105; 115/75
Advanced: Rx
40 Deadlift 185/115lbs
30 Front Squats 135/95lbs
20 Hang Power Cleans 135/95lbs
Beginner: 135/85; 95/65
Intermediate: 155/105; 115/75
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
5:31
Female RX:
Male Scaled:
7:57
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Reps
Every 3:00 for 12:00
500m/450m Row
Max Bar Muscle Ups
Score is total BMU
Every 3:00 for 12:00
500m/450m Row
Max Bar Muscle Ups
Score is total BMU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
50 Plate Jumps
30 High Knees
50 Plate Jumps
30 High Knees
Workout Name:
None
Description:
"Rannie"
50-40-30-20-10 reps of
Double Unders
Sit Ups
*Run 400m between each round (4 runs)
50-40-30-20-10 reps of
Double Unders
Sit Ups
*Run 400m between each round (4 runs)
Cooldown:
30 GHD Sit Ups
30 GHD Hip Extensions
30 GHD Hip Extensions
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 26, 2019
Class:
All
Workout Name:
None
Description:
Every :90 until failure
1 Squat Clean 185/125lbs*
*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.
1 Squat Clean 185/125lbs*
*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.
Class:
All
Workout Name:
None
Description:
AMRAP 3 Minutes
Wallballs 20/14lbs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over 24/20"
Rest 2:00
AMRAP 3 Minutes
KB Snatch 53/35lbs
Wallballs 20/14lbs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over 24/20"
Rest 2:00
AMRAP 3 Minutes
KB Snatch 53/35lbs
Performed by 5 athletes
Podium
Male RX:
194 reps
Female RX:
Male Scaled:
124 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
200m Sandbag Carry 150/100lbs
Any style carry
200m Sandbag Carry 150/100lbs
Any style carry
Performed by 1 athlete
Podium
Male RX:
1:10
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
20 Sit Ups
40 Steps Walking Lunge
60 Alternating Single Unders
40 Steps Walking Lunge
60 Alternating Single Unders
Workout Name:
None
Description:
AMRAP 12
12 Kettlebell Swings
12 Air Squats
12 Burpees
Rest :30
12 Kettlebell Swings
12 Air Squats
12 Burpees
Rest :30
Cooldown:
3 sets
6 bent over rows/side
:20 Side Plank/side
6 bent over rows/side
:20 Side Plank/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, June 25, 2019
Class:
All
Warmup:
Run 800m,
Then 2 Steady Rounds:
12 Lunge + Twist Steps*
12 Wallballs
:30 Pull Up Hang
Then 2 Steady Rounds:
12 Lunge + Twist Steps*
12 Wallballs
:30 Pull Up Hang
Workout Name:
None
Description:
Back Squat 3RM
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
3 Strict Handstand Push Ups
9 Dumbbell Thrusters 50/35s
100m Run
Pick a weight where you can stay unbroken on the thrusters.
Beginner: 5/3 Perfect Push Ups; 30/15#
Intermediate: 40/25#
Advanced: Rx
3 Strict Handstand Push Ups
9 Dumbbell Thrusters 50/35s
100m Run
Pick a weight where you can stay unbroken on the thrusters.
Beginner: 5/3 Perfect Push Ups; 30/15#
Intermediate: 40/25#
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
7+0reps
Female RX:
Male Scaled:
6+2reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Row 3000m
Performed by 1 athlete
Podium
Male RX:
10:14
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds
Ski 100m
5 Burpees
5 Slow Plate Hug Good Mornings
Ski 100m
5 Burpees
5 Slow Plate Hug Good Mornings
Workout Name:
None
Description:
For time
Ski 2000/1750m
Starting at 1:00, every minute perform 20' D-Ball Carry (10 ft, around cone, 10ft back)
Ski 2000/1750m
Starting at 1:00, every minute perform 20' D-Ball Carry (10 ft, around cone, 10ft back)
Cooldown:
5 sets
10-second hanging or paralette L-Sit
10-second hanging or paralette L-Sit
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, June 24, 2019
Class:
All
Warmup:
Move Steadily Through:
1:00 Squat Hold
15 Empty Bar Snatch Grip Press
15 Pause Overhead Squat w/ Empty Bar
15 Empty Bar Snatch Grip Romanian Deadlifts
1:00 Squat Hold
1:00 Squat Hold
15 Empty Bar Snatch Grip Press
15 Pause Overhead Squat w/ Empty Bar
15 Empty Bar Snatch Grip Romanian Deadlifts
1:00 Squat Hold
Workout Name:
None
Description:
Every :90 until failure
1 Snatch 135/95lbs*
*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.
1 Snatch 135/95lbs*
*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.
Class:
All
Workout Name:
None
Description:
3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"
Time cap: 9:00
Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"
Time cap: 9:00
Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
3:24
Female RX:
Male Scaled:
6:09
Female Scaled:
7:02
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Complete these three tests in order:
1 Minute Max Calories on Bike
Rest 5 Minutes
3 Minute Max Calorie Row
Rest 5 Minutes
5 Minute Max 25' Shuttles
1 Minute Max Calories on Bike
Rest 5 Minutes
3 Minute Max Calorie Row
Rest 5 Minutes
5 Minute Max 25' Shuttles
Performed by 1 athlete
Podium
Male RX:
157 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds
20 Step Hip Circle Activation (L,R,F,B)
5 Hip Circle Squats
20 Step Hip Circle Activation (L,R,F,B)
5 Hip Circle Squats
Workout Name:
None
Description:
5 rounds for time of:
Bike 12/8 Cal
Row 12/8 Cal
12 Plate Squat Cleans
Bike 12/8 Cal
Row 12/8 Cal
12 Plate Squat Cleans
Cooldown:
100 Bicycle Kicks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, June 23, 2019
Class:
All
Workout Name:
Randy
Description:
75 pound Power snatch, 75 reps for time.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 21, 2019
Class:
All
Warmup:
3 Steady Rounds
25 Handstand Walk or :20 Handstand Hold
10 Pause Dumbbell Goblet Squats
Run 200m
25 Handstand Walk or :20 Handstand Hold
10 Pause Dumbbell Goblet Squats
Run 200m
Workout Name:
None
Description:
Shoulder Press 3RM
Class:
All
Workout Name:
None
Description:
For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike
Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps
Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike
Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps
Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
6:11
Female RX:
Male Scaled:
8:17
Female Scaled:
5:44
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP :90 x 3
Max Rep Sandbag Hug Squats 150/100lbs
Rest 2:00
Max Rep Sandbag Hug Squats 150/100lbs
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 rounds of
5 strict pullups or ring rows
10 push ups
15 squats
5 strict pullups or ring rows
10 push ups
15 squats
Workout Name:
None
Description:
3 rounds for time of:
Run 400m with sandbag 50/30#
21 Sandbag Cleans
30' Sandbag Bear Crawl
Run 400m with sandbag 50/30#
21 Sandbag Cleans
30' Sandbag Bear Crawl
Cooldown:
20 GHD Sit Ups
20 V-Ups
20 GHD Sit Ups
20 V-Ups
20 GHD Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 20, 2019
Class:
All
Warmup:
2 Steady Rounds
1:00 Row, increasing speed
20 Duck Walk Steps
5 Vertical Leaps
20 Crab Walk Steps
1:00 Row, increasing speed
20 Duck Walk Steps
5 Vertical Leaps
20 Crab Walk Steps
Workout Name:
None
Description:
Hang Squat Clean 2RM
Class:
All
Workout Name:
None
Description:
For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on
Max Calories on Rower
Score is total Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on
Max Calories on Rower
Score is total Calories
Performed by 6 athletes
Podium
Male RX:
213 reps
Female RX:
154 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
5 Strict Pull Ups
15 Pull Ups
20 Chest to Bar
15 Pull Ups
5 Strict Pull Ups
5 Strict Pull Ups
15 Pull Ups
20 Chest to Bar
15 Pull Ups
5 Strict Pull Ups
Performed by 1 athlete
Podium
Male RX:
2:55
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
5 rounds
5 ring rows
5/3 Push Ups
then
Bike 1:00
5 ring rows
5/3 Push Ups
then
Bike 1:00
Workout Name:
None
Description:
5 rounds for time of:
Bike 1200/1000m
15 Dumbbell Bench Press
Bike 1200/1000m
15 Dumbbell Bench Press
Cooldown:
1:00 per side
Lacrosse Ball Roll on pecs
Lacrosse Ball Roll on shoulder
Lacrosse Ball Roll on pecs
Lacrosse Ball Roll on shoulder
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 19, 2019
Class:
All
Warmup:
2 Steady Rounds
20 Russian KB Swings
:20 Hanging L-Sit or on Parallettes
5-10 Strict Chest to Bar Pull Ups
100m Run
20 Russian KB Swings
:20 Hanging L-Sit or on Parallettes
5-10 Strict Chest to Bar Pull Ups
100m Run
Workout Name:
None
Description:
Deadlift 5RM
Class:
All
Workout Name:
None
Description:
4 Rounds
2 Rope Climbs
15 Power Snatch 75/55lbs
Beginner: 8 Ring Rows or 20' Standing Rope Sled Pull; 55/35
Intermediate: 12' Rope Climbs
Advanced: Rx
Competitor: Legless Rope Climbs
2 Rope Climbs
15 Power Snatch 75/55lbs
Beginner: 8 Ring Rows or 20' Standing Rope Sled Pull; 55/35
Intermediate: 12' Rope Climbs
Advanced: Rx
Competitor: Legless Rope Climbs
Performed by 4 athletes
Podium
Male RX:
7:43
Female RX:
11:08
Male Scaled:
10:49
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
:20 on Assault Bike
Rest 3:00
Score is Total Calories
:20 on Assault Bike
Rest 3:00
Score is Total Calories
Performed by 1 athlete
Podium
Male RX:
98 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
7-5-3
Burpees
Air Squats
Sit Ups
Burpees
Air Squats
Sit Ups
Workout Name:
None
Description:
2 rounds for time of:
Run 600m
Bike 30/21 Cal
60 Sit Ups
30 Squats
Rest 2:00
Run 600m
Bike 30/21 Cal
60 Sit Ups
30 Squats
Rest 2:00
Cooldown:
20 Hip Extensions
:60 Low Plank
20 Hip Extensions
:60 Low Plank
20 Hip Extensions
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, June 18, 2019
Class:
All
Warmup:
20 PVC Pass Through
10 PVC Around the World/side
10 PVC Overhead Squat
Stretch
Barbell Snatch Complex Warm up
PVC first, then Empty Bar
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Hip Position Squat Snatch
Hang Squat Snatch
10 PVC Around the World/side
10 PVC Overhead Squat
Stretch
Barbell Snatch Complex Warm up
PVC first, then Empty Bar
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Hip Position Squat Snatch
Hang Squat Snatch
Workout Name:
None
Description:
Hang Squat Snatch 2RM
Class:
All
Workout Name:
None
Description:
For Time
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs
Beginner: 85/55
Intermediate: 115/75
Advanced: Rx
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs
Beginner: 85/55
Intermediate: 115/75
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
7:46
Female RX:
Male Scaled:
9:36
Female Scaled:
11:09
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Max Ring or Bar Muscle Ups
Performed by 1 athlete
Podium
Male RX:
31 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
1:00 Row
10 Steps Walking Lunge with twist
10 Sit Ups
10 Steps Walking Lunge with twist
10 Sit Ups
Workout Name:
None
Description:
AMRAP 15
Row 300/250m
5+5 Dumbbell Snatch
10 Dumbbell Lunge
40 Flutter Kicks
Row 300/250m
5+5 Dumbbell Snatch
10 Dumbbell Lunge
40 Flutter Kicks
Cooldown:
2 rounds
15 Banded Good Mornings
30 High Plank Shoulder Taps
15 Banded Good Mornings
30 High Plank Shoulder Taps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, June 17, 2019
Class:
All
Workout Name:
None
Description:
Back Squat 1RM
Class:
All
Workout Name:
None
Description:
For Time
Row 1500/1250m
40 Alternating Pistols
20 Hang Cleans 185/115lbs
Beginner: 40 Steps Goblet Lunge; 115/65
Intermediate: Assisted Pistols; 155/95
Advanced: Rx
Row 1500/1250m
40 Alternating Pistols
20 Hang Cleans 185/115lbs
Beginner: 40 Steps Goblet Lunge; 115/65
Intermediate: Assisted Pistols; 155/95
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
12:22
Female Scaled:
11:43
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
15-10-5
Strict Handstand Push Ups
Toes to Bar
15-10-5
Strict Handstand Push Ups
Toes to Bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2 rounds
100m run
1-way sled push
10 Alternating High Kicks
100m run
1-way sled push
10 Alternating High Kicks
Workout Name:
None
Description:
3 Sled Push, there and back
9/6 Calorie Ski
30 Burpees
9/6 Calorie Ski
300 Single Unders
9/6/Calorie Ski
30 Burpees
9/6 Calorie Ski
3 Sled Push, there and back
9/6 Calorie Ski
30 Burpees
9/6 Calorie Ski
300 Single Unders
9/6/Calorie Ski
30 Burpees
9/6 Calorie Ski
3 Sled Push, there and back
Cooldown:
2:00 Heavy D-Ball Hug
Performed by 1 athlete
Podium
Male RX:
13:26
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, June 16, 2019
Class:
All
Warmup:
Row 2:00
then
7-5-3 reps of:
Tempo Push Ups (Slow down, fast up)
Slow Barbell Good Mornings
then
7-5-3 reps of:
Tempo Push Ups (Slow down, fast up)
Slow Barbell Good Mornings
Workout Name:
None
Description:
5RM Press Grip Bench Press
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
Rogue Invitational "The Mule"
21-15-9
Deadlift, 315 / 225 lb.
Burpee Pull Up
Take your time to warm-up well for the deadlifts! Don't rush to get into the WOD.
Beginner: 135/85
Intermediate: 205/135
Advanced: 275/185
Competitor: 315/225
21-15-9
Deadlift, 315 / 225 lb.
Burpee Pull Up
Take your time to warm-up well for the deadlifts! Don't rush to get into the WOD.
Beginner: 135/85
Intermediate: 205/135
Advanced: 275/185
Competitor: 315/225
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, June 15, 2019
Class:
All
Warmup:
With a partner
One partner 200m Farmers Carry (Walk) 50/35 DBs
Other partner performs AMRAP
20 Mountain Climbers
15 Frog Kicks
10 Air Squats
One partner 200m Farmers Carry (Walk) 50/35 DBs
Other partner performs AMRAP
20 Mountain Climbers
15 Frog Kicks
10 Air Squats
Workout Name:
None
Description:
"Dark Chocolate"
Courtesy of the Hamplan (via Coach Drew)
Partner WOD
For time:
200 Wall Balls (20/14)
Every 3 minutes, including the start, run 200m. Both partners run together. One person works at a time on wall balls.
Courtesy of the Hamplan (via Coach Drew)
Partner WOD
For time:
200 Wall Balls (20/14)
Every 3 minutes, including the start, run 200m. Both partners run together. One person works at a time on wall balls.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, June 14, 2019
Class:
All
Warmup:
Run 800m
5 Wall Walks
5 Wall Walks
Workout Name:
None
Description:
Strict Press
2x10
then
2 Reps every 2:00 for 12 Minutes AHAP
2x10
then
2 Reps every 2:00 for 12 Minutes AHAP
Class:
All
Workout Name:
None
Description:
3 Rounds
Run 400m
50' Single-Arm OH Walking Lunge 50/35
15 Ring Dips
Scale Ring Dip volume to complete in 3 sets each round
Beginner: 30/15#; 15/10 Perfect Push Ups
Intermediate: 40/25#; 8/5 Ring Dips
Advanced: Rx
Run 400m
50' Single-Arm OH Walking Lunge 50/35
15 Ring Dips
Scale Ring Dip volume to complete in 3 sets each round
Beginner: 30/15#; 15/10 Perfect Push Ups
Intermediate: 40/25#; 8/5 Ring Dips
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:59
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Distance
60:00 Run
(30:00 out and back)
60:00 Run
(30:00 out and back)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
10 Lateral Box Step Overs
30' Forward + Backward Bear Crawl
:15 Ski
10 Lateral Box Step Overs
30' Forward + Backward Bear Crawl
:15 Ski
Workout Name:
None
Description:
QuickFit Nate
AMRAP 20
2 Burpee Box Jump Overs
4 Seated Dumbbell Shoulder Press
8/5 Calorie Ski
AMRAP 20
2 Burpee Box Jump Overs
4 Seated Dumbbell Shoulder Press
8/5 Calorie Ski
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 13, 2019
Class:
All
Warmup:
3 Steady Rounds
12 Dumbbell Front Rack Lateral Squats
10 Push Ups
5 Burpees
12 Dumbbell Front Rack Lateral Squats
10 Push Ups
5 Burpees
Workout Name:
None
Description:
Back Squat 3-3-3 @ 90%+
Class:
All
Workout Name:
None
Description:
3 Rounds
5 Rope Climbs***
18 Burpee Box Jump Overs 24/20"
Rest 3:00
Rope Climb Time Cap 2:00. Scale volume appropriately.
Beginner: 25 Ring Rows or 2 Gym Lengths Rope Sled Pull; Burpee Box Step Overs
Intermediate: Climbs to 10 or 12'
Advanced: Rx
5 Rope Climbs***
18 Burpee Box Jump Overs 24/20"
Rest 3:00
Rope Climb Time Cap 2:00. Scale volume appropriately.
Beginner: 25 Ring Rows or 2 Gym Lengths Rope Sled Pull; Burpee Box Step Overs
Intermediate: Climbs to 10 or 12'
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
17:00
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
Run 200m
Row 200m
Line Drills
Row 200m
Line Drills
Workout Name:
None
Description:
Quick Jerry
1200m run
1500m/1200m row
1200m run
1200m run
1500m/1200m row
1200m run
Cooldown:
2:00 foam roll calves
1:00 couch stretch/side
1:00 couch stretch/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, June 11, 2019
Class:
All
Warmup:
Run 800m, then: Barbell Clean Complex
Empty Bar, 5 Reps of Each
Hang Muscle Clean
Front Squat
Tall Clean
Power Position Squat Clean
Hang Squat Clean
Empty Bar, 5 Reps of Each
Hang Muscle Clean
Front Squat
Tall Clean
Power Position Squat Clean
Hang Squat Clean
Workout Name:
None
Description:
Pause Low Hang Clean Warm Up (above knee)
4x3 @ 40-60%
Jerk Last Rep
Then,
Every 2 Minutes for 12 Minutes
2 Hang Cleans (below knee)
@ 80%+ (Jerk last rep)
4x3 @ 40-60%
Jerk Last Rep
Then,
Every 2 Minutes for 12 Minutes
2 Hang Cleans (below knee)
@ 80%+ (Jerk last rep)
Class:
All
Workout Name:
None
Description:
AMRAP 9 Minutes
Climb the Ladder
3 Burpees
3 Kettlebell Swings 70/53lbs
6 Burpees
6 Kettlebell Swings
9/9, 12/12, etc...
Climb the Ladder
3 Burpees
3 Kettlebell Swings 70/53lbs
6 Burpees
6 Kettlebell Swings
9/9, 12/12, etc...
Performed by 2 athletes
Podium
Male RX:
111 reps
Female RX:
Male Scaled:
102 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
15 Strict Handstand Push Ups
Rest 3:00
15 Strict Handstand Push Ups
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 rounds
:20 Low Plank
12 Mountain Climbers
12 Duck Walk Steps
:20 Low Plank
12 Mountain Climbers
12 Duck Walk Steps
Workout Name:
None
Description:
QuickFit Holleyman
30 rounds for time of:
5 Air Squats
3 Push Ups
1 D-Ball Clean
30 rounds for time of:
5 Air Squats
3 Push Ups
1 D-Ball Clean
Cooldown:
3:00 recovery bike
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, June 10, 2019
Class:
All
Warmup:
4-way Banded Glute Activation Steps, 20 per direction
then
2 Steady Rounds
10 Pause Goblet Squats w/ band around knees
20 Single-Arm Alternating Dumbbell Hang Clean and Jerk
then
2 Steady Rounds
10 Pause Goblet Squats w/ band around knees
20 Single-Arm Alternating Dumbbell Hang Clean and Jerk
Workout Name:
None
Description:
Back Squat 5x5 @ 80%
Class:
All
Workout Name:
None
Description:
For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar
Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar
Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
11:32
Female RX:
Male Scaled:
18:57
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5:00 x 3 on Rower
Rest 3:00
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
30 Plate Jumps
5 Plate Ground to Overhead
:15 Ski
30 Plate Jumps
5 Plate Ground to Overhead
:15 Ski
Workout Name:
None
Description:
Weight vest Annie
50-40-30-20-10 reps of
Double Under
Sit Ups
50-40-30-20-10 reps of
Double Under
Sit Ups
Performed by 1 athlete
Podium
Male RX:
9:51
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Every 2:00 for 5 rounds
:45 Ski for Max Distance
:45 Ski for Max Distance
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, June 09, 2019
Class:
All
Warmup:
2 rounds
5 Strict Pull Ups or Ring Rows
10/7 Push Ups
15 Air Squats
10/7 Calorie Row
5 Strict Pull Ups or Ring Rows
10/7 Push Ups
15 Air Squats
10/7 Calorie Row
Workout Name:
None
Description:
Courtesy of CrossFit Mayhem
Team of 2
100/75 Calorie Row
75 Synchro Wall Balls 20/14
50 Strict Handstand Push Ups
25 D-Ball Cleans 100/70
Cap: 20:00
Beginner: Accumulate 4:00 in handstand hold, alternate as needed
Intermediate: Kipping HSPU or Reduced volume SHSPU or Reduced ROM SHSPU
Advanced: Rx
Team of 2
100/75 Calorie Row
75 Synchro Wall Balls 20/14
50 Strict Handstand Push Ups
25 D-Ball Cleans 100/70
Cap: 20:00
Beginner: Accumulate 4:00 in handstand hold, alternate as needed
Intermediate: Kipping HSPU or Reduced volume SHSPU or Reduced ROM SHSPU
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Dumbbell Bench (5x10)
5 sets of 10 reps, single arm, alternate arms each rep (one dumbbell held at extension)
5 sets of 10 reps, single arm, alternate arms each rep (one dumbbell held at extension)
Performed by 0 athletes
Podium
Male:
Female:
Saturday, June 08, 2019
Class:
All
Workout Name:
None
Description:
15 Ring Rows
10 Double Dumbbell Push Press
Non working partner runs 200m, switch after comleting
10 Double Dumbbell Push Press
Non working partner runs 200m, switch after comleting
Performed by 1 athlete
Podium
Male RX:
6+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 8
15/10 Dumbbell Push Ups
10 Alternating Dumbbell Snatch
Non working partner performs 500/400m bike, switch after completing
15/10 Dumbbell Push Ups
10 Alternating Dumbbell Snatch
Non working partner performs 500/400m bike, switch after completing
Performed by 1 athlete
Podium
Male RX:
7+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, June 07, 2019
Class:
All
Warmup:
On a 7 Minute Clock, Perform
3 rounds of:
10 Empty Bar Strict Press
10 Empty Bar Jump Squats
10 Empty Bar Good Mornings
Then, Practice Freestanding Handstand Holds with Remaining Time
3 rounds of:
10 Empty Bar Strict Press
10 Empty Bar Jump Squats
10 Empty Bar Good Mornings
Then, Practice Freestanding Handstand Holds with Remaining Time
Workout Name:
None
Description:
Strict Press
2x10
then
1 Rep every :90 for 12 Minutes AHAP
2x10
then
1 Rep every :90 for 12 Minutes AHAP
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
10 Lateral Bar Burpees
14 Alternating Pistols
10 Deadlifts 225/155lbs
Beginner: Lunges; 135/85
Intermediate: Pistols to a box or assisted pistols; 185/125
Advanced: Rx
10 Lateral Bar Burpees
14 Alternating Pistols
10 Deadlifts 225/155lbs
Beginner: Lunges; 135/85
Intermediate: Pistols to a box or assisted pistols; 185/125
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+0reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Distance
50:00 Run
(25:00 out and back)
50:00 Run
(25:00 out and back)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
Bike 0:30
5 Squat Jumps
5 Plate Hug Good Mornings
Bike 0:30
5 Squat Jumps
5 Plate Hug Good Mornings
Workout Name:
None
Description:
For time
Bike 6000/5000m
EMOM starting at 1:00 perform 2 D-Ball over Shoulder
Bike 6000/5000m
EMOM starting at 1:00 perform 2 D-Ball over Shoulder
Cooldown:
1:00 Foam Roll Quad/side
1:00 Foam Roll Hamstring/side
1:00 Foam Roll Hamstring/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, June 06, 2019
Class:
All
Warmup:
3 Steady Rounds
15 Hollow Rocks
0:30 Squat Hold
Row 100m, Increasing Speed to a sprint in Round 3
15 Hollow Rocks
0:30 Squat Hold
Row 100m, Increasing Speed to a sprint in Round 3
Workout Name:
None
Description:
Back Squat
4x4 @ 87.5%
4x4 @ 87.5%
Class:
All
Workout Name:
None
Description:
Every 3:00 for 6 Rounds
:35 on the Rower
Score is total calories
:35 on the Rower
Score is total calories
Performed by 3 athletes
Podium
Male RX:
127 reps
Female RX:
74 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 8 Minutes
5 Sandbag Cleans 70-150lbs
30' Handstand Walk
5 Sandbag Cleans 70-150lbs
30' Handstand Walk
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
7 Burpees
7 Double Dumbbell Deadlift
7 Alternating Single Dumbbell Snatch
7 Burpees
7 Double Dumbbell Deadlift
7 Alternating Single Dumbbell Snatch
Workout Name:
None
Description:
0:00 - 4:00
Run 600m
at 4:00
10-8-6-4-2
Devil Press
50-40-30-20-10
Heavy Jump Rope
Run 600m
at 4:00
10-8-6-4-2
Devil Press
50-40-30-20-10
Heavy Jump Rope
Cooldown:
50 Sit Ups
40 Flutter Kicks
:30 Side Plank/side
40 Flutter Kicks
:30 Side Plank/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, June 05, 2019
Class:
All
Warmup:
3 Steady Rounds
20 Duck Walk Steps
:15 Hanging L-Sit Hold
10 KB Swings 53/35lbs
20 Duck Walk Steps
:15 Hanging L-Sit Hold
10 KB Swings 53/35lbs
Workout Name:
None
Description:
Deadlift 3x3
Class:
All
Workout Name:
None
Description:
Every 5:00 for 20:00
60 Double Unders
20 Wallballs 20/14lbs
10 Box Step Overs 24/20", 50/35s
Max Rep Strict Pull Ups in remaining time
Use a band to accumulate volume on strict pull ups. Avoid singles!
Beginner: 100 Single Unders; 14/10# WB; 20/10# DB Step Overs
Intermediate: 30 Double Unders; 35/20# DB Step Overs
Advanced: Rx
60 Double Unders
20 Wallballs 20/14lbs
10 Box Step Overs 24/20", 50/35s
Max Rep Strict Pull Ups in remaining time
Use a band to accumulate volume on strict pull ups. Avoid singles!
Beginner: 100 Single Unders; 14/10# WB; 20/10# DB Step Overs
Intermediate: 30 Double Unders; 35/20# DB Step Overs
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
50 reps
Female RX:
Male Scaled:
29 reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
15 Bar Muscle Ups
Rest 3:00
15 Bar Muscle Ups
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
1:00 Ski
200m run
1 Sled Push there and back
200m run
1 Sled Push there and back
Workout Name:
None
Description:
850m-650m-450m-250m Ski
4-3-2-1 Sled Push (light weight)
4-3-2-1 Sled Push (light weight)
Cooldown:
2x20 GHD Hip Extensions
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, June 04, 2019
Class:
All
Warmup:
20 PVC Pass Through
10 PVC Around the World/side
Stretch
Barbell Snatch Complex -
Empty Bar, 5 Reps of Each
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Power Position Squat Snatch
Hang Squat Snatch
10 PVC Around the World/side
Stretch
Barbell Snatch Complex -
Empty Bar, 5 Reps of Each
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Power Position Squat Snatch
Hang Squat Snatch
Workout Name:
None
Description:
Pause Hang Snatch Warm Up
(above knee)
4x3
Every 2 Minutes for 12 Minutes
2 Hang Snatch @ 85%+
(above knee)
4x3
Every 2 Minutes for 12 Minutes
2 Hang Snatch @ 85%+
Class:
All
Workout Name:
None
Description:
5 Rounds
10 Power Snatch*
12 Toes to Bar
*Weights on Snatch increase each round
75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs
Scale weights to end around 75% 1RM Power Snatch
Scale T2B to V-Ups or GHD Sit Ups. Scale T2B volume so you can complete in 2 sets every round.
10 Power Snatch*
12 Toes to Bar
*Weights on Snatch increase each round
75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs
Scale weights to end around 75% 1RM Power Snatch
Scale T2B to V-Ups or GHD Sit Ups. Scale T2B volume so you can complete in 2 sets every round.
Performed by 4 athletes
Podium
Male RX:
9:01
Female RX:
Male Scaled:
10:58
Female Scaled:
14:40
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Completion
30:00 on Rower
This is an opportunity to practice pacing, the key is CONSISTENCY in pacing, not a gradual
slowing of the pace across the 30 minute workout.
30:00 on Rower
This is an opportunity to practice pacing, the key is CONSISTENCY in pacing, not a gradual
slowing of the pace across the 30 minute workout.
Performed by 1 athlete
Podium
Male RX:
7,890 m
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Run 200m
10 Burpees
30 High Kicks
30 Butt Kickers
10 Burpees
30 High Kicks
30 Butt Kickers
Workout Name:
None
Description:
4 rounds for time of:
Bike 600/500m
25 Plate Ground to Overhead (25/15)
10 Plate at Extension Sit Ups
Bike 600/500m
25 Plate Ground to Overhead (25/15)
10 Plate at Extension Sit Ups
Cooldown:
2 sets of 20 steps Hip Circle Activation (left, right, forward, back)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, June 03, 2019
Class:
All
Warmup:
2 Steady Rounds
1:00 External/Internal Hip Rotation Contract/Relax*
Row 150m
1:00 External/Internal Hip Rotation Contract/Relax*
Row 150m
Workout Name:
None
Description:
Back Squat
5x5 @ 77.5%
5x5 @ 77.5%
Class:
All
Workout Name:
None
Description:
For Time
Run 800m or Row 1000m
150 Air Squats
Run 800m or Row 1000m
Perform both cardio movements. End with the one that is more challenging for you. Set your feet for the air squats and see if you can complete them all without moving.
Beginner: 100 Air Squats
Run 800m or Row 1000m
150 Air Squats
Run 800m or Row 1000m
Perform both cardio movements. End with the one that is more challenging for you. Set your feet for the air squats and see if you can complete them all without moving.
Beginner: 100 Air Squats
Performed by 3 athletes
Podium
Male RX:
11:05
Female RX:
14:12
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
16-14-12-10-8-6-4-2
Unbroken Chest to Bar Pull Ups
16-14-12-10-8-6-4-2
Unbroken Chest to Bar Pull Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
30 High Plank Shoulder Taps
15 Hip Extensions
5 Shuttle Runs
15 Hip Extensions
5 Shuttle Runs
Workout Name:
None
Description:
7 rounds for time of:
Run 200m
12 Kettlebell Swings
12/8 Push Ups
Run 200m
12 Kettlebell Swings
12/8 Push Ups
Cooldown:
60 Flutter Kicks
:60 Low Plank
30 Flutter Kicks
:30 Low Plank
:60 Low Plank
30 Flutter Kicks
:30 Low Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, June 02, 2019
Class:
All
Warmup:
3 rounds
3 Tempo Bench Press (3 second descent, 3 second hold at bottom (just off chest), explosive up, 3 second hold at top)
5 Plate Ground to Overhead
30 Plate Jumps
3 Tempo Bench Press (3 second descent, 3 second hold at bottom (just off chest), explosive up, 3 second hold at top)
5 Plate Ground to Overhead
30 Plate Jumps
Workout Name:
None
Description:
Press Grip Bench Press
55 @ 80%+ of 5RM
55 @ 80%+ of 5RM
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
12 Power Cleans, 135/95
12 Lateral Burpees over bar
50 Double Unders
Beginner: 85/55; 75 Singles
Intermediate: 115/75; 30 Double Unders
Advanced: Rx
12 Power Cleans, 135/95
12 Lateral Burpees over bar
50 Double Unders
Beginner: 85/55; 75 Singles
Intermediate: 115/75; 30 Double Unders
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
18:00
Female Scaled:
Show All Results
Saturday, June 01, 2019
Class:
All
Workout Name:
None
Description:
With a partner
2 rounds for time of:
600m sandbag run
40 Burpees (partner holds sandbag overhead)
30 Handstand Push Ups or Double Dumbbell Push Press (partner hangs from bar)
20/15 Calorie Row & Bike (one partner on each), switch for round 2
2 rounds for time of:
600m sandbag run
40 Burpees (partner holds sandbag overhead)
30 Handstand Push Ups or Double Dumbbell Push Press (partner hangs from bar)
20/15 Calorie Row & Bike (one partner on each), switch for round 2
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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