Friday, July 31, 2015
Class:
All
Workout Name:
Squat Cycle Day 1
Description:
Back Squat 6-6-6-6-6 @ 70%
Enter Your Results
Class:
All
Workout Name:
None
Description:
3 RFT
30 Squats
15 Toes to Bar
30 Pushups
15 Pullups
30 Squats
15 Toes to Bar
30 Pushups
15 Pullups
Performed by 9 athletes
Podium
Male RX:
12:15
Female RX:
Male Scaled:
14:04
Female Scaled:
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Thursday, July 30, 2015
Class:
All
Workout Name:
SQT
Description:
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, (4x50 yards)
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, (4x50 yards)
Cooldown:
4 sets, alternating
A) 5 dual KB strict shoulder press
B) 8 Slow and controlled hip extensions or 8 Barbell Good Mornings
A) 5 dual KB strict shoulder press
B) 8 Slow and controlled hip extensions or 8 Barbell Good Mornings
Performed by 13 athletes
Podium
Male RX:
2:59
Female RX:
5:07
Male Scaled:
Female Scaled:
5:36
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Wednesday, July 29, 2015
Class:
All
Warmup:
Skill work:
1 Arm Kettlebell Swings and 1 Arm Kettlebell Cleans
30 Kettlebell Cleans per side
1 Arm Kettlebell Swings and 1 Arm Kettlebell Cleans
30 Kettlebell Cleans per side
Workout Name:
None
Description:
3 RFT
Row 500m
12 Burpees
21 Box Jumps 24/20"
Row 500m
12 Burpees
21 Box Jumps 24/20"
Performed by 15 athletes
Podium
Male RX:
9:43
Female RX:
15:26
Male Scaled:
Female Scaled:
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Tuesday, July 28, 2015
Class:
All
Workout Name:
None
Description:
Bench Press 3RM
Class:
All
Workout Name:
None
Description:
AMRAP 15
3 Rope Climbs (Advanced 5 Rope Climbs)
25 Wall Balls
50 Double Unders
3 Rope Climbs (Advanced 5 Rope Climbs)
25 Wall Balls
50 Double Unders
Performed by 10 athletes
Podium
Male RX:
4+3reps
Female RX:
Male Scaled:
3+1reps
Female Scaled:
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Monday, July 27, 2015
Class:
All
Workout Name:
Back Squat 1RM
Description:
Back Squat 1-1-1-1-1
Comments:
Compare to 12/29/2014
Class:
All
Workout Name:
None
Description:
24-20-16-12-8 reps of:
Kettlebell Swings 53/35
Overhead Walking Lunge Steps with 50/30# slam ball overhead
Kettlebell Swings 53/35
Overhead Walking Lunge Steps with 50/30# slam ball overhead
Performed by 17 athletes
Podium
Male RX:
7:07
Female RX:
6:40
Male Scaled:
11:23
Female Scaled:
10:46
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Saturday, July 25, 2015
Class:
All
Workout Name:
None
Description:
3 RFT
Row 500m or Run 400m
1 Slider (20 meters)
21 Kettlebell Swings, 53/35
Row 500m or Run 400m
1 Slider (20 meters)
21 Kettlebell Swings, 53/35
Performed by 3 athletes
Podium
Male RX:
12:43
Female RX:
Male Scaled:
Female Scaled:
18:10
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Friday, July 24, 2015
Class:
All
Workout Name:
CrossFit Games Open 13.1
Description:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Performed by 10 athletes
Podium
Male RX:
161 reps
Female RX:
141 reps
Male Scaled:
151 reps
Female Scaled:
151 reps
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Thursday, July 23, 2015
Class:
All
Workout Name:
None
Description:
5 RFT
20 Wall Balls (20/14)
10 Deadlifts (225/155)
20 Wall Balls (20/14)
10 Deadlifts (225/155)
Cooldown:
Beginner: 500m row
Intermdiate+: 1000m row
Intermdiate+: 1000m row
Comments:
CrossFit.com 7/18/2015
Performed by 9 athletes
Podium
Male RX:
5:41
Female RX:
12:25
Male Scaled:
20:00
Female Scaled:
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Wednesday, July 22, 2015
Class:
All
Workout Name:
1RM Thruster
Description:
Thruster 1-1-1-1-1 (10 minutes, from the floor)
Class:
All
Workout Name:
Marco
Description:
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.
Performed by 11 athletes
Podium
Male RX:
8:53
Female RX:
Male Scaled:
16:19
Female Scaled:
8:18
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Tuesday, July 21, 2015
Class:
All
Workout Name:
Double Hanger
Description:
3 RFT
70 Double Unders
7 Hang Power Clean and Jerks 135/95
Advanced:
3RFT
100 Double Unders
7 Hang Power Clean and Jerks 185/115
70 Double Unders
7 Hang Power Clean and Jerks 135/95
Advanced:
3RFT
100 Double Unders
7 Hang Power Clean and Jerks 185/115
Cooldown:
Beginner: 30 Situps + 30 Frog Kicks
Intermediate+: 30 GHD Situps + 30 Frog Kicks
Intermediate+: 30 GHD Situps + 30 Frog Kicks
Comments:
2015 CrossFit Games Masters/Teens event
Performed by 8 athletes
Podium
Male RX:
6:45
Female RX:
9:36
Male Scaled:
12:59
Female Scaled:
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Monday, July 20, 2015
Class:
All
Workout Name:
None
Description:
12 minutes
Beginner: Practice Overhead Squats from the rack
Intermediate: Build to heavy Power Snatch + Overhead Squat
Advanced: Build to heavy Squat Snatch + Overhead Squat
Beginner: Practice Overhead Squats from the rack
Intermediate: Build to heavy Power Snatch + Overhead Squat
Advanced: Build to heavy Squat Snatch + Overhead Squat
Class:
All
Workout Name:
None
Description:
Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS
Comments:
Compare to 4/10/2014
Performed by 12 athletes
Podium
Male RX:
9:41
Female RX:
13:55
Male Scaled:
12:44
Female Scaled:
14:00
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Friday, July 17, 2015
Class:
All
Workout Name:
Del
Description:
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound medicine ball
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound medicine ball
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Performed by 11 athletes
Podium
Male RX:
20:48
Female RX:
Male Scaled:
22:13
Female Scaled:
22:52
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Thursday, July 16, 2015
Class:
All
Workout Name:
None
Description:
5 Work Sets
1 Hip Squat Snatch + 1 Low Hang Squat Snatch (below the knee but off the ground)
1 Hip Squat Snatch + 1 Low Hang Squat Snatch (below the knee but off the ground)
Class:
All
Workout Name:
Amanda
Description:
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Muscle-up
135 pound Squat snatch
Comments:
Muscle Up Scale: 18 Ring Rows (Feet elevated if possible) + 9 Ring Dips
14 Ring Rows + 7 Ring Dips
10 Ring Rows + 5 Ring Dips
14 Ring Rows + 7 Ring Dips
10 Ring Rows + 5 Ring Dips
Performed by 7 athletes
Podium
Male RX:
7:44
Female RX:
Male Scaled:
9:30
Female Scaled:
10:36
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Wednesday, July 15, 2015
Class:
All
Workout Name:
None
Description:
5 RFT
Row 15 Cal
15 Kettlebell Swings 53/35
15 Box Jumps 24/20
Row 15 Cal
15 Kettlebell Swings 53/35
15 Box Jumps 24/20
Cooldown:
10 Strict Toes to Bar
20 Candlesticks
30 Frog Kicks
60 Second Flutter Kicks
20 Candlesticks
30 Frog Kicks
60 Second Flutter Kicks
Performed by 10 athletes
Podium
Male RX:
10:05
Female RX:
14:02
Male Scaled:
Female Scaled:
16:43
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Tuesday, July 14, 2015
Class:
All
Workout Name:
None
Description:
Run 1200m
100 Squats
80 Situps
60 Pushups
40 Pullups
100 Squats
80 Situps
60 Pushups
40 Pullups
Performed by 17 athletes
Podium
Male RX:
14:04
Female RX:
20:45
Male Scaled:
Female Scaled:
20:45
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Monday, July 13, 2015
Class:
All
Workout Name:
None
Description:
3 RFT
12 Power Cleans, 155/105
48 Double Unders
12 Power Cleans, 155/105
48 Double Unders
Performed by 16 athletes
Podium
Male RX:
4:08
Female RX:
7:59
Male Scaled:
6:29
Female Scaled:
8:05
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Class:
All
Workout Name:
None
Description:
Squat Clean 1-1-1 @ 80-90%
Squat Clean 1-1-1-1 @ 90%+
Squat Clean 1-1-1-1 @ 90%+
Saturday, July 11, 2015
Class:
All
Workout Name:
None
Description:
Run 800m
42 Deadlifts 95/65
Run 400m
30 Hang Power Cleans 95/65
Run 200m
18 Push Press 95/65
42 Deadlifts 95/65
Run 400m
30 Hang Power Cleans 95/65
Run 200m
18 Push Press 95/65
Performed by 2 athletes
Podium
Male RX:
14:00
Female RX:
Male Scaled:
Female Scaled:
12:55
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Friday, July 10, 2015
Class:
All
Workout Name:
None
Description:
Row 40 Calories
40 Wall Balls
-rest 2 minutes-
Row 30 Calories
30 Wall Balls
-rest 1 minute-
Row 20 Calories
20 Wall Balls
Advanced: Start at 50 Cal/50 WB and progress down to 60 sec rest and 20/20
40 Wall Balls
-rest 2 minutes-
Row 30 Calories
30 Wall Balls
-rest 1 minute-
Row 20 Calories
20 Wall Balls
Advanced: Start at 50 Cal/50 WB and progress down to 60 sec rest and 20/20
Cooldown:
100 single leg jump rope per leg. All 100 per side then switch.
Performed by 2 athletes
Podium
Male RX:
14:35
Female RX:
15:05
Male Scaled:
Female Scaled:
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Thursday, July 09, 2015
Class:
All
Warmup:
Handstand Skill Work
Beginners: Practice crow position and headstands against wall (focus on using core to raise into vertical position from crow rather than jumping)
Intermediate: Freestanding crow position to headstand practice with 10 second hold in headstand
Advanced: Freestanding crow position to 15 second headstand to kipping HSPU to HS Walk
Beginners: Practice crow position and headstands against wall (focus on using core to raise into vertical position from crow rather than jumping)
Intermediate: Freestanding crow position to headstand practice with 10 second hold in headstand
Advanced: Freestanding crow position to 15 second headstand to kipping HSPU to HS Walk
Workout Name:
None
Description:
3 RFT
15 Thrusters, 95/65
12 Burpees
9 Strict Pullups
Advanced: 21 Thrusters, 15 Burpees, 9 Strict Pullups
15 Thrusters, 95/65
12 Burpees
9 Strict Pullups
Advanced: 21 Thrusters, 15 Burpees, 9 Strict Pullups
Performed by 7 athletes
Podium
Male RX:
8:01
Female RX:
Male Scaled:
10:36
Female Scaled:
8:42
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Wednesday, July 08, 2015
Class:
All
Workout Name:
None
Description:
Deadlift 7-7-7 @ 70%+
Class:
All
Workout Name:
None
Description:
AMRAP 8
12 Box Jumps 30/24"
8 Toes to Bar
4 Strict Handstand Pushups
12 Box Jumps 30/24"
8 Toes to Bar
4 Strict Handstand Pushups
Performed by 11 athletes
Podium
Male RX:
6+3reps
Female RX:
Male Scaled:
4+10reps
Female Scaled:
5+7reps
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Tuesday, July 07, 2015
Class:
All
Workout Name:
None
Description:
Power Snatch 1-1-1-1 @ 80-90%
Power Snatch 1-1-1 @ 90%+
Power Snatch 1-1-1 @ 90%+
Class:
All
Workout Name:
None
Description:
Run 200m
15 Power Snatch 95/65
Run 200m
15 Overhead Squats 95/65
Run 200m
15 Squat Snatch 95/65
Run 200m
15 Power Snatch 95/65
Run 200m
15 Overhead Squats 95/65
Run 200m
15 Squat Snatch 95/65
Run 200m
Performed by 12 athletes
Podium
Male RX:
2-way Tie
6:31
Female RX:
8:21
Male Scaled:
Female Scaled:
9:02
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Monday, July 06, 2015
Class:
All
Workout Name:
None
Description:
Squat Clean 2-2-2-2-2 @ 85%, drop each rep
Advanced: Split Jerk 2nd rep
Advanced: Split Jerk 2nd rep
Comments:
Compare to Tuesday, 6/30/2015 (6x2 @ 80%)
Class:
All
Workout Name:
None
Description:
40 Kettlebell Swings, 70/53
40 Lateral Barbell Burpees
40 Front Squats 155/105
40 Lateral Barbell Burpees
40 Front Squats 155/105
Performed by 16 athletes
Podium
Male RX:
8:11
Female RX:
12:32
Male Scaled:
10:43
Female Scaled:
11:38
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Saturday, July 04, 2015
Class:
All
Workout Name:
Lumberjack 20
Description:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (95lbs)
Run 400m
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (95lbs)
Run 400m
Performed by 9 athletes
Podium
Male RX:
26:13
Female RX:
Male Scaled:
31:13
Female Scaled:
2-way Tie
34:32
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Friday, July 03, 2015
Class:
All
Warmup:
Review Rope Climbs
Advanced: 10 Heavy Tire Pulls
Advanced: 10 Heavy Tire Pulls
Workout Name:
None
Description:
15 min AMRAP
5 Burpees
1 Rope Climb
30 Double Unders
5 Burpees
1 Rope Climb
30 Double Unders
Comments:
Compare to 12/3/2014
Performed by 5 athletes
Podium
Male RX:
10+5reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 02, 2015
Class:
All
Workout Name:
None
Description:
Back Squat 3-3-3-3-3 @ 75%+
Advanced: @ 80%+
Advanced: @ 80%+
Class:
All
Workout Name:
None
Description:
20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs
Performed by 16 athletes
Podium
Male RX:
5:50
Female RX:
6:51
Male Scaled:
7:02
Female Scaled:
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Wednesday, July 01, 2015
Class:
All
Workout Name:
None
Description:
Power Snatch 2-2-2-2-2 @ 85%, drop each rep
Comments:
Compare to 6/22/2015 (7x2 @ 80%)
Class:
All
Workout Name:
None
Description:
3 RFT
Row 500m
20 Steps Walking Lunge with sandbag (50/30)
10 Muscle Ups (15 Strict Ring Rows with full ROM: hands to chest)
Row 500m
20 Steps Walking Lunge with sandbag (50/30)
10 Muscle Ups (15 Strict Ring Rows with full ROM: hands to chest)
Performed by 13 athletes
Podium
Male RX:
13:24
Female RX:
Male Scaled:
13:53
Female Scaled:
13:30
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