Vintage CrossFit on TrackMyPR

95 lbs

Female:

45 lbs

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Class:

All

Workout Name:

None

Description:

3 rounds:
25 Wall Balls
20 alternating jumping lunges
15 hang power snatch (75/45)

Performed by 7 athletes

Podium

Male RX:

7:10

Female RX:

11:08

Male Scaled:

9:05

Female Scaled:

16:47

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Tuesday, July 30, 2013

Class:

All

Warmup:

10 minutes OTM
6 pistols, alternating legs

Workout Name:

None

Description:

50 Double Unders
200m run
40 Situps
200m run
30 Toes to bar
200m run
20 HSPU
200m run
10 Power Cleans (M 155/F 105)

Performed by 6 athletes

Podium

Male RX:

9:03

Female RX:

Male Scaled:

Sonny P

16:10

Female Scaled:

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Monday, July 29, 2013

Class:

All

Workout Name:

None

Description:

Front Squat 3-3-3-3-3 with 2 second pause at bottom

Performed by 7 athletes

Podium

Male:

Craig C

235 lbs

Female:

120 lbs

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Class:

All

Workout Name:

None

Description:

10 rounds:
3 shoulder to overhead (M 155/F 105)
10 squats
20 double unders

Performed by 12 athletes

Podium

Male RX:

Craig C

9:14

Female RX:

Male Scaled:

Will N

14:13

Female Scaled:

Amanda P

11:15

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Saturday, July 27, 2013

Class:

All

Workout Name:

Thruster 3RM

Description:

Thruster 3-3-3

Performed by 5 athletes

Podium

Male:

Female:

100 lbs

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Class:

All

Workout Name:

None

Description:

8 rounds of Tabata Squats
1 minute rest
8 rounds of Tabata Situps
1 minute rest
8 rounds of Tabata Pushups

Score is total of lowest tabata score

Performed by 4 athletes

Podium

Male RX:

Female RX:

4-way Tie

32 reps

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

Row Half Marathon

Description:

Row 21,097 meters

Performed by 4 athletes

Podium

Male RX:

1:28:46

Female RX:

2:01:54

Male Scaled:

Female Scaled:

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Friday, July 26, 2013

Class:

All

Workout Name:

None

Description:

7 minute AMRAP:
10 Squat Cleans (M 135/F 95)
20 Box Jumps (M 24/F 20)

Performed by 2 athletes

Podium

Male RX:

3+11reps

Female RX:

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

None

Description:

3 Squat Cleans (touch and go) + 1 Jerk

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Thursday, July 25, 2013

Class:

All

Workout Name:

Description:

35 Wall Balls (M 20/F 14)
then
3 rounds
12 Power Cleans (M 95/F 65)
12 Pullups
then
400m run with wall ball
then
3 rounds
12 thrusters (M 95/F 65)
12 bar facing burpees
then
55 kettlebell swings (M 53/F 36)

Performed by 7 athletes

Podium

Male RX:

19:37

Female RX:

Male Scaled:

Female Scaled:

34:48

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Wednesday, July 24, 2013

Class:

All

Workout Name:

None

Description:

21-15-9 reps of:
Wall Ball 2-for-1s (M 20/F 14)
Toes to bar

Cooldown:

Cash Out: Accumulate 1 minute of L-sit holds on Paralettes
Advanced: Also practice freestanding handstand holds on paralettes

Performed by 6 athletes

Podium

Male RX:

4:40

Female RX:

12:02

Male Scaled:

Female Scaled:

9:55

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Tuesday, July 23, 2013

Class:

All

Workout Name:

Push Press 5RM

Description:

Push Press 5-5-5-5-5

Performed by 3 athletes

Podium

Male:

155 lbs

Female:

70 lbs

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Class:

All

Workout Name:

None

Description:

4 rounds of:
400m run
50 squats

Performed by 4 athletes

Podium

Male RX:

13:15

Female RX:

18:48

Male Scaled:

Female Scaled:

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Monday, July 22, 2013

Class:

All

Workout Name:

None

Description:

10-9-8-...-3-2-1 reps of:
Power Clean (M 135/F 95)
Kettlebell Swings (53/36)
Pullups

Advanced: 145# Power Cleans and C2B Pullups

Cooldown:

100 Flutter Kicks + 50 Scissor Kicks

Performed by 7 athletes

Podium

Male RX:

15:22

Female RX:

Male Scaled:

Female Scaled:

18:15

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Saturday, July 20, 2013

Class:

All

Workout Name:

None

Description:

For time:
30 Wall Balls
30 Back Extensions (or good mornings with empty bar)
800m run
30 GHD Situps
30 Burpee Pullups

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Friday, July 19, 2013

Class:

All

Workout Name:

None

Description:

5 x Power Snatch + Hang Squat Snatch

Performed by 1 athlete

Podium

Male:

185 lbs

Female:

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Class:

All

Workout Name:

Baseline Plus

Description:

500m row
40 Overhead Squats (M 45/F 35)
30 Wall Ball Situps
20 Ring Dips
10 Chest to bar pullups

Performed by 4 athletes

Podium

Male RX:

5:51

Female RX:

Male Scaled:

Female Scaled:

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Thursday, July 18, 2013

Class:

All

Workout Name:

None

Description:

Back Squat 5 reps
Back Squat 3-3 reps
Back Squat 2-2 reps

Performed by 3 athletes

Podium

Male:

615 lbs

Female:

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Class:

All

Workout Name:

None

Description:

2 rounds:
80 double unders
40 push press (M 75/F 45)
20 Toes to bar

Performed by 5 athletes

Podium

Male RX:

7:21

Female RX:

Male Scaled:

Female Scaled:

17:42

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Wednesday, July 17, 2013

Class:

All

Workout Name:

None

Description:

Deadlift 5-5 (warmup)
Deadlift 20RM

Performed by 6 athletes

Podium

Male:

510 lbs

Female:

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Class:

All

Workout Name:

None

Description:

12-10-8-6-4-2 reps of:
Front Squat (M 185/F 115)
10m Shuttle Runs
Handstand Pushups

Performed by 9 athletes

Podium

Male RX:

Lamb M

13:02

Female RX:

Male Scaled:

Austin M

16:24

Female Scaled:

12:20

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Tuesday, July 16, 2013

Class:

All

Warmup:

Skill: 5x2 Overhead Squat with 5 second pause at absolute bottom -
Most people should perform with empty bar.
Advanced: no heavier than 50% of 1RM

Workout Name:

None

Description:

With a partner:
400m run together
100 Kettlebell Swings (53/36) (partner holds feet 6" off the ground)
1000m row (partner holds barbell overhead (65#/35#)
60 Thrusters (65#/45#) (partner holds pushup)

Performed by 3 athletes

Podium

Male RX:

15:41

Female RX:

Male Scaled:

Female Scaled:

21:25

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Monday, July 15, 2013

Class:

All

Warmup:

Skill: Rope Climbs
Advanced: 3x12 Glute Ham Raises

Workout Name:

None

Description:

3 rounds:
20 Burpee Box Jump Overs (M 24"/F 20")
13 Ring Dips
2 Rope Climbs

Performed by 8 athletes

Podium

Male RX:

9:36

Female RX:

Male Scaled:

Female Scaled:

13:50

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Saturday, July 13, 2013

Class:

All

Workout Name:

None

Description:

2 rounds of:
400m run
30 jumping lunges
20 ring pushups
10 deadlifts (M 225/F 135)

Performed by 2 athletes

Podium

Male RX:

5:05

Female RX:

Male Scaled:

Female Scaled:

21:58

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Friday, July 12, 2013

Class:

All

Warmup:

Beginner: Practice kipping ring pullups
Intermediate: Practice jumping muscle ups and muscle up transition
Advanced: 3 sets of max effort unbroken muscle up, 60s rest

Workout Name:

None

Description:

For time:
800m run
then
21-15-9 reps of:
Kettlebell swings (M 70/F 53)
Burpees

Performed by 2 athletes

Podium

Male RX:

8:03

Female RX:

Male Scaled:

Female Scaled:

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Thursday, July 11, 2013

Class:

All

Workout Name:

None

Description:

5 sets for load of:
3 touch and go power clean + 1 split jerk

Performed by 1 athlete

Podium

Male:

Justin A

185 lbs

Female:

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Class:

All

Workout Name:

None

Description:

4 rounds of:
250m row
15 thrusters (45/35)
15 V-Ups

Performed by 5 athletes

Podium

Male RX:

9:15

Female RX:

15:05

Male Scaled:

Female Scaled:

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Wednesday, July 10, 2013

Class:

All

Workout Name:

None

Description:

For time:
50 steps walking lunge
30 pullups
50 situps
30 overhead squats (M 95/F 65)
50 hand release pushups
30 knees to elbow
50 wall balls (M 20/F 14)

Performed by 9 athletes

Podium

Male RX:

13:04

Female RX:

25:18

Male Scaled:

Turner C

26:00

Female Scaled:

25:06

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Tuesday, July 09, 2013

Class:

All

Workout Name:

Front Squat 5RM

Description:

Front Squat 5-5-5-5-5

Performed by 4 athletes

Podium

Male:

245 lbs

Female:

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Class:

All

Workout Name:

Helen

Description:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Performed by 8 athletes

Podium

Male RX:

9:17

Female RX:

15:48

Male Scaled:

Female Scaled:

19:59

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Monday, July 08, 2013

Class:

All

Warmup:

10 minutes alternating:
Even minutes: Practice Double Unders or Triple Unders
Odd Minutes: Practice handstand holds

Workout Name:

None

Description:

25-20-15 reps of:
Power Clean (M 95/F 65)
Push Press
Back Squat

Performed by 8 athletes

Podium

Male RX:

Austin M

14:20

Female RX:

19:09

Male Scaled:

16:36

Female Scaled:

20:25

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Saturday, July 06, 2013

Class:

All

Workout Name:

None

Description:

2 mile AirDyne
75 Kettlebell Swings (M 53/F 36)
1000m row
60 Wall Balls (M 20/F 14)
800m run
45 pullups

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

42:50

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Friday, July 05, 2013

Class:

All

Workout Name:

None

Description:

5 sets of 3 position Snatch (Squat Snatch + Hang Squat from below knee + Hang Squat from above knee)

Performed by 2 athletes

Podium

Male:

165 lbs

Female:

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Class:

All

Workout Name:

None

Description:

5 rounds for total reps of:
1 minute row for calories
1 minute Power Snatch (M 95/ F65)
1 minute Box Jumps (M 30"/F 24")
Rest 1 minute between rounds

Performed by 3 athletes

Podium

Male RX:

244 reps

Female RX:

Male Scaled:

Female Scaled:

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Thursday, July 04, 2013

Class:

All

Workout Name:

Schmalls

Description:

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Performed by 3 athletes

Podium

Male RX:

32:25

Female RX:

Male Scaled:

31:22

Female Scaled:

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Wednesday, July 03, 2013

Class:

All

Workout Name:

None

Description:

Row 2km

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Class:

All

Workout Name:

None

Description:

12m AMRAP:
1 Clean and Jerk (M 135/F 95)
1 round of Cindy
2 Clean and Jerks
1 round of Cindy
3 CnJ
1 round Cindy
continue this pattern until time runs out

Performed by 5 athletes

Podium

Male RX:

7+23reps

Female RX:

Male Scaled:

5+26reps

Female Scaled: