Vintage CrossFit on TrackMyPR

8:15

Female RX:

Male Scaled:

Sam D

15:16

Female Scaled:

11:58

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Wednesday, July 30, 2014

Class:

All

Warmup:

Skill review: rope climbs
Advanced: Practice pull overs on pull up bar

Workout Name:

None

Description:

15 Shoulder to overhead 135/95
10 Burpee Box Jumps 30/24
5 Rope Climbs
10 Burpee Box Jumps
15 Shoulder to overhead

Cooldown:

30 Situps with 25/15# plate
50 flutter kicks
30 situps with 25/15# plate

Performed by 6 athletes

Podium

Male RX:

4:23

Female RX:

Male Scaled:

Jeremy W

10:50

Female Scaled:

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Tuesday, July 29, 2014

Class:

All

Workout Name:

Description:

36 Wall Balls (M 20/F 14)
then
3 rounds of
10 Power Cleans (M 95/F 65)
10 Pullups
then
Run 400m with wall ball
then
3 rounds of
10 thrusters (M 95/F 65)
10 bar facing burpees
then
56 KB Swings (M 53/F 36)

Comments:

Happy Birthday Val and Coach Will!

Performed by 12 athletes

Podium

Male RX:

17:24

Female RX:

Cristina R

23:41

Male Scaled:

Edgar d

29:07

Female Scaled:

Valerie J S

32:47

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Monday, July 28, 2014

Class:

All

Workout Name:

None

Description:

Overhead Squat 3-3-3-3-3

Performed by 7 athletes

Podium

Male:

235 lbs

Female:

Cristina R

85 lbs

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Class:

All

Workout Name:

Mini Triple 3

Description:

2 rounds for time of:
Row 500m
50 Double Unders
800m run

Performed by 12 athletes

Podium

Male RX:

12:52

Female RX:

17:17

Male Scaled:

Sam D

14:22

Female Scaled:

Valerie J S

25:08

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Saturday, July 26, 2014

Class:

Open Gym

Workout Name:

Bell

Description:

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Performed by 2 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Joey S

17:23

Female Scaled:

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Friday, July 25, 2014

Class:

All

Workout Name:

Rahoi

Description:

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Cooldown:

Muscle Up Practice
Beginners - practice transition to bottom of dip on low rings
then
2x10 strict ring rows
2x10 ring dips

Advanced:
3 sets of the complex for max reps: 1 Muscle Up + 3 strict ring dips

Performed by 9 athletes

Podium

Male RX:

8+18reps

Female RX:

5+14reps

Male Scaled:

Sonny P

5+16reps

Female Scaled:

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Thursday, July 24, 2014

Class:

All

Workout Name:

None

Description:

Back Squat 10-10-10
Advanced: shoot for 70%-75%-80%

Performed by 4 athletes

Podium

Male:

275 lbs

Female:

95 lbs

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Class:

All

Workout Name:

None

Description:

3 Rounds
Row 300m
50 DU
12 Toes to bar

Cooldown:

2x8 reps KB strict shoulder press each arm
Advanced: 2x8 dual KB strict shoulder press

Performed by 6 athletes

Podium

Male RX:

6:07

Female RX:

13:46

Male Scaled:

11:44

Female Scaled:

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Wednesday, July 23, 2014

Class:

All

Workout Name:

None

Description:

5 work sets
3 Push Press + 1 Split Jerk

Performed by 4 athletes

Podium

Male:

225 lbs

Female:

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Class:

All

Workout Name:

None

Description:

3 Rounds
30 KB Swings (53/35)
30 Box Jumps (20/16)

Cooldown:

Practice handstand holds and free standing handstand holds

Performed by 5 athletes

Podium

Male RX:

5:53

Female RX:

Male Scaled:

Female Scaled:

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Tuesday, July 22, 2014

Class:

All

Workout Name:

None

Description:

12 minutes to build to heavy
3 Reps Touch and Go Deadlift + 1 Hang Power Clean

Performed by 12 athletes

Podium

Male:

240 lbs

Female:

Amber S

145 lbs

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Class:

All

Workout Name:

None

Description:

6 Rounds
10 6" burpees
10 Pushups

Cooldown:

500m recovery row

Performed by 11 athletes

Podium

Male RX:

Roderick G

6:48

Female RX:

Amber S

10:26

Male Scaled:

Female Scaled:

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Monday, July 21, 2014

Class:

All

Warmup:

3 sets of 5 strict pullups (scale as little as possible - this is strength work) - rest 90 sec between sets
Advanced: 3x5 strict pullups + max reps kipping C2B (without dropping off bar after strict)

3x30sec on/30sec off - Hands and Feet hollow hold

Workout Name:

None

Description:

3 Rounds:
20m Walking Lunge with sandbag on back (50/30)
200m run
20 back squats with sandbag

Performed by 16 athletes

Podium

Male RX:

Mathew K

6:21

Female RX:

Erica P

9:41

Male Scaled:

Female Scaled:

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Saturday, July 19, 2014

Class:

Endurance

Workout Name:

Triple 3

Description:

Row 3,000m
300 Double Unders
Run 3 miles

Performed by 7 athletes

Podium

Male RX:

39:53

Female RX:

Nora G

51:38

Male Scaled:

chris g

1:05:09

Female Scaled:

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Friday, July 18, 2014

Class:

All

Workout Name:

None

Description:

5 sets for time
10m bear crawl forwards
10m bear crawl backwards

Performed by 2 athletes

Podium

Male RX:

1:59

Female RX:

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

Nancy

Description:

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Performed by 8 athletes

Podium

Male RX:

11:58

Female RX:

19:06

Male Scaled:

Mathew K

16:31

Female Scaled:

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Thursday, July 17, 2014

Class:

All

Workout Name:

Jackie

Description:

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Cooldown:

with a partner, 2x200m farmers carry - rest while partner performs 200m and switch when they return

Performed by 9 athletes

Podium

Male RX:

5:59

Female RX:

15:40

Male Scaled:

11:50

Female Scaled:

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Wednesday, July 16, 2014

Class:

All

Warmup:

EMOM 8
Even: 1 set strict unbroken Chin Ups (palms face in) - advanced C2B
Odd: 30 second single KB OH hold - switch arms each time (min 2: right, min 4: left, etc)

Workout Name:

None

Description:

4 Rounds for time:
9 Deadlifts (185/125)
6 Hang Power Cleans
3 Push Jerks
Run 200m

Performed by 6 athletes

Podium

Male RX:

8:00

Female RX:

Male Scaled:

Owen R

10:07

Female Scaled:

9:18

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Tuesday, July 15, 2014

Class:

All

Workout Name:

None

Description:

5 sets of 3 front squats with 2-sec pause at the bottom

Performed by 8 athletes

Podium

Male:

260 lbs

Female:

Amber S

135 lbs

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Class:

All

Workout Name:

None

Description:

AMRAP 7
15 Wall Balls (20 to 10'/14# to 9')
30 Double Unders (no singles, perform 10 attempts at double unders for scaling)

Performed by 9 athletes

Podium

Male RX:

7+4reps

Female RX:

Male Scaled:

Jeff C

3+15reps

Female Scaled:

2-way Tie

3+5reps

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Monday, July 14, 2014

Class:

All

Workout Name:

Repeatability Test - Round 1

Description:

3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds

Performed by 9 athletes

Podium

Male RX:

4:02

Female RX:

Male Scaled:

5:23

Female Scaled:

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Class:

All

Workout Name:

Repeatability Test - Round 2

Description:

3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds

Performed by 9 athletes

Podium

Male RX:

4:24

Female RX:

Male Scaled:

5:54

Female Scaled:

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Class:

All

Workout Name:

Repeatability Test - Round 3

Description:

3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds

Performed by 9 athletes

Podium

Male RX:

4:36

Female RX:

Male Scaled:

6:00

Female Scaled:

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Friday, July 11, 2014

Class:

All

Workout Name:

None

Description:

3 Position Snatch, high to low
Hang Snatch from above the knee
Hang Snatch from below the knee
Snatch from the ground
Advanced: Squat Snatch

Performed by 6 athletes

Podium

Male:

175 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

With a partner, one partner works at a time:
50 Wall Balls (20/14)
25 Power Snatch (95/65)
40 Wall Balls
20 Power Snatch
30 Wall Balls
15 Power Snatch
20 Wall Balls
10 Power Snatch
10 Wall Balls
5 Power Snatch

Performed by 4 athletes

Podium

Male RX:

2-way Tie

8:48

Female RX:

Male Scaled:

Mathew K

10:21

Female Scaled:

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Thursday, July 10, 2014

Class:

All

Workout Name:

None

Description:

EMOM 10
Even: 5 Deadlifts
Odd: 10 Perfect Pushups (add sandbag if desired)

Record deadlift weights

Performed by 4 athletes

Podium

Male:

295 lbs

Female:

Show All Results

Class:

All

Workout Name:

None

Description:

Row 500m
20 S2OH 115/75
20 T2B
20 S2OH 115/75

Performed by 5 athletes

Podium

Male RX:

4:43

Female RX:

Male Scaled:

Bo H

7:10

Female Scaled:

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Wednesday, July 09, 2014

Class:

All

Warmup:

Skill: HSPU
Beginners: Practice kicking up and supporting weight without crashing into the wall and without resting the hips/shoulders on the wall. Practice declines.
Int: 5m EMOM unbroken kipping HSPU
Adv: 5m EMOM unbroken strict HSPU
Goal is 30+ reps for EMOM. 5 sec HS hold penalty for every rep under 30

Workout Name:

None

Description:

For time:
20 10m shuttle runs
30 lateral jumps over PVC (24"/20")
40 burpees to 6" target

Performed by 8 athletes

Podium

Male RX:

4:21

Female RX:

Male Scaled:

Female Scaled:

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Tuesday, July 08, 2014

Class:

All

Workout Name:

None

Description:

3 Rounds:
Run 400m
15 Chest to bar pullups
7 Hang Clean to Thruster, 135/95

Cooldown:

Review 1 Arm KB Swings and then 3x15 light-moderate weight 1-arm swings, per arm

Performed by 9 athletes

Podium

Male RX:

11:17

Female RX:

Male Scaled:

Owen R

14:04

Female Scaled:

15:03

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Monday, July 07, 2014

Class:

All

Workout Name:

None

Description:

Back Squat 1RM

Performed by 8 athletes

Podium

Male:

365 lbs

Female:

Brittany E

200 lbs

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Class:

All

Workout Name:

Annie

Description:

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Performed by 14 athletes

Podium

Male RX:

Joey S

7:23

Female RX:

9:38

Male Scaled:

Jeff C

11:50

Female Scaled:

Amanda B

12:54

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Class:

All

Workout Name:

None

Description:

1 minute Airdyne for total calories

Performed by 9 athletes

Podium

Male RX:

58 reps

Female RX:

23 reps

Male Scaled:

Female Scaled:

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Sunday, July 06, 2014

Class:

Weightlifting

Workout Name:

CrossFit Total

Description:

Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM

Performed by 2 athletes

Podium

Male:

1005 lbs

Female:

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Friday, July 04, 2014

Class:

10AM July 4th

Workout Name:

Zeus

Description:

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Performed by 4 athletes

Podium

Male RX:

30:53

Female RX:

Male Scaled:

chris g

44:22

Female Scaled:

Valerie J S

41:46

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Thursday, July 03, 2014

Class:

All

Warmup:

10 minutes to practice Muscle Up skills:
Arch to Hollow Swing on the rings
Transitions on low rings
Beginners (don't have rx pullups yet) should perform 3 sets of strict ring rows
Advanced: With a partner, 5 minutes max MU

Workout Name:

None

Description:

AMRAP 15
With a partner
Partner A rows 500m
Partner B performes AMRAP of:
5 sandbag getups (50/30)
10 Toes to bar
15 frog kicks
20 situps

Switch every 500m rows

Record total rounds + reps completed of AMRAP

Performed by 4 athletes

Podium

Male RX:

2-way Tie

6+2reps

Female RX:

Male Scaled:

Female Scaled:

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