Vintage CrossFit on TrackMyPR

Saturday, July 30, 2016

Class:

All

Workout Name:

None

Description:

Row 250m/200m
50 Double Unders *
Row 250m/200m
50 Double Unders *
Row 250m/200m
50 Double Unders *
Row 250m/200m
50 Double Unders *
Row 250m/200m

* Two rounds should be 50 DU for both men and women. Two other rounds are 50(m)/40(f) heavy rope single unders. Athlete decides which round to perform DU or heavy singles.

Performed by 1 athlete

Podium

Male RX:

9:42

Female RX:

Male Scaled:

Female Scaled:

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Friday, July 29, 2016

Class:

All

Workout Name:

None

Description:

Min 0-6: Build to a heavy 3-Rep Back Squat
Min 7-12: Build to a heavy 3-Rep Front Squat
Min 13-18: Build to a heavy 3-Rep Overhead Squat

Performed by 7 athletes

Podium

Male:

810 lbs

Female:

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Class:

All

Workout Name:

None

Description:

3 RFT
18 Empty Bar Squats (Round 1: Back Squats, Round 2: Front Squats, Round 3: Overhead Squats)
14 Burpees
10 Strict Handstand Pushups

Performed by 5 athletes

Podium

Male RX:

Jeff F

10:17

Female RX:

Male Scaled:

Joey S

11:04

Female Scaled:

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Thursday, July 28, 2016

Class:

All

Workout Name:

None

Description:

10-8-6-4-2
Squat Cleans
Beginners: No clock
Intermediate/Advanced
10 @ 135/85 by 2:00
8 @ 155/95 by 4:00
6 @ 185/105 by 6:00
4 @ 205/115 by 8:00
2 @ 225/125 by 11:00

Comments:

Scale weights up or down as appropriate.

Performed by 13 athletes

Podium

Male:

2-way Tie

265 lbs

Female:

115 lbs

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Class:

All

Workout Name:

None

Description:

3 RFT
400m run with sandbag (50/30)
2 Rope Climbs
2 Sled Push (4x45 = 180#/4x25 = 100#)
2 Rope Climbs (* End round 3 after the sled push, only 10 total rope climbs)

Comments:

Advanced: Legless climbs to 12' for men, 10' for women then continue the rest of the way with legs

Performed by 14 athletes

Podium

Male RX:

Brett W

14:34

Female RX:

Nora G

18:53

Male Scaled:

Thomas M

20:08

Female Scaled:

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Wednesday, July 27, 2016

Class:

All

Workout Name:

Description:

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Cooldown:

Beginner: Accumulate 2 minute Handstand Hold
Intermediate: 75 Shoulder Taps
Advanced: 280' HS Walk
5 minute cap

Performed by 11 athletes

Podium

Male RX:

Justin K

7:22

Female RX:

Male Scaled:

Matt L

8:04

Female Scaled:

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Class:

Endurance

Workout Name:

None

Description:

7km Trail Run

Performed by 3 athletes

Podium

Male RX:

Chad R

35:08

Female RX:

41:22

Male Scaled:

Female Scaled:

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Class:

Endurance

Workout Name:

None

Description:

4 trails loops for time.
1 loop =~ 1 mile

Scaled: run 3

Performed by 0 athletes

Podium

Male RX:

Female RX:

Male Scaled:

Female Scaled:

Tuesday, July 26, 2016

Class:

All

Workout Name:

1/2ish Murph

Description:

For time
Run 800m
3 Rounds
20 Pullups
40 Pushups
60 Squats
Run 800m

Cooldown:

Air Bike 40/25 Calories

Comments:

Advanced: Wear a vest

Performed by 20 athletes

Podium

Male RX:

Zach L

21:55

Female RX:

27:14

Male Scaled:

Female Scaled:

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Monday, July 25, 2016

Class:

All

Workout Name:

Deadlift Ladder

Description:

Every :30 for 12 reps (6 minutes total)
1 Deadlift
Add 5-20# every minute - have a partner load the weights

Comments:

Pick your starting point and weight increments but plan to build to 90% of 1RM for the last two reps.

Performed by 19 athletes

Podium

Male:

435 lbs

Female:

Heather A

215 lbs

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Class:

All

Workout Name:

None

Description:

50 Wall Balls 20/14
25 Med Ball Situps (Advanced GHDSU)
Run 200m with Med Ball

Cooldown:

3 minute standing straddle

Comments:

Advanced: 30/20#

Performed by 21 athletes

Podium

Male RX:

Mikey B

3:19

Female RX:

Nora G

3:52

Male Scaled:

Female Scaled:

4:36

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Sunday, July 24, 2016

Class:

Endurance

Workout Name:

None

Description:

4 RFT
Row 500m
25 KB swings (53#/35#)
25 box jumps (24"/20")
25 burpees
Run 400m
Adv. with a weight vest

Performed by 7 athletes

Podium

Male RX:

45:20

Female RX:

48:21

Male Scaled:

chris g

1:03:00

Female Scaled:

55:11

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Saturday, July 23, 2016

Class:

Saturday Morning CrossFit

Workout Name:

None

Description:

3 RFT
Bike 1000m/700m (1.2 miles/0.9 miles on Airdyne)
Run 400m
8 Power Snatch, 135/95
Rest 1 minute between rounds

Cooldown:

Every 30 seconds until failure (or until 10 rounds completed)
10 Frog Kicks

Performed by 1 athlete

Podium

Male RX:

20:25

Female RX:

Male Scaled:

Female Scaled:

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Friday, July 22, 2016

Class:

All

Workout Name:

None

Description:

4 RFT
21/15 Calorie Row
7 Squat Cleans, 185/125

Cooldown:

3 minute pigeon, each side
2 minute puppy dog with hands on box

Performed by 12 athletes

Podium

Male RX:

9:51

Female RX:

Male Scaled:

13:20

Female Scaled:

13:40

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Thursday, July 21, 2016

Class:

All

Workout Name:

CrossFit Games Masters/Teens Triplet

Description:

3 RFT
12 Thrusters, 115/80
6 Bar Muscle Ups
6 Sandbag Clean + Box Step Ups to 24/20", 60/40 (Advanced 80/50)

Cooldown:

3 rounds
AMRAP 60 seconds sled push (135/45)
Rest 2-3 minutes between rounds

Performed by 9 athletes

Podium

Male RX:

Zach L

9:50

Female RX:

Male Scaled:

Jeff C

9:06

Female Scaled:

10:47

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Wednesday, July 20, 2016

Class:

All

Workout Name:

None

Description:

10 minutes to build to a heavy 3-rep touch and go power clean + push jerk

Performed by 16 athletes

Podium

Male:

Chad R

240 lbs

Female:

100 lbs

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Class:

All

Workout Name:

2016 CrossFit Games Masters/Teens "Deuce-Deuce"

Description:

For time
22 Toes to Bar
22 Clean and Jerks, 95/65
160m run

Cooldown:

3 sets, alternating
8 Glute Ham Raise
8 Candlesticks

Performed by 17 athletes

Podium

Male RX:

2:23

Female RX:

3:48

Male Scaled:

Thomas M

5:55

Female Scaled:

7:00

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Class:

Endurance

Workout Name:

None

Description:

Run
2x3 minutes, rest 1.5 minutes
3x2 minutes, rest 1 minute
4x1 minute, rest 30 seconds

Stop and start at the same point. Score is total laps (measure in miles)

Performed by 2 athletes

Podium

Male RX:

4,500 m

Female RX:

Male Scaled:

chris g

1.00 mi

Female Scaled:

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Tuesday, July 19, 2016

Class:

All

Workout Name:

None

Description:

Overhead Squat 5
Overhead Squat 4
Overhead Squat 3
Overhead Squat 2
Overhead Squat 1-1-1
Climbing in weight

Performed by 14 athletes

Podium

Male:

780 lbs

Female:

105 lbs

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Class:

All

Workout Name:

None

Description:

5 rounds for time of:
15 Burpees to 6" target
30 Double Unders

Cooldown:

Foam roll calves (front and back)

Comments:

Advanced: Wear a weight vest

Performed by 16 athletes

Podium

Male RX:

Jeff F

7:49

Female RX:

8:40

Male Scaled:

Marshal T

8:46

Female Scaled:

13:00

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Monday, July 18, 2016

Class:

All

Workout Name:

Zimmerman

Description:

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Cooldown:

3 minute recovery row

Performed by 13 athletes

Podium

Male RX:

12+3reps

Female RX:

Male Scaled:

Louis R

9+4reps

Female Scaled:

7+0reps

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Sunday, July 17, 2016

Class:

Endurance

Workout Name:

25 minute EMOM

Description:

25 minute EMOM
Sprint up the hill every minute on the minute.

Performed by 1 athlete

Podium

Male RX:

Female RX:

Male Scaled:

chris g

25 reps

Female Scaled:

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Saturday, July 16, 2016

Class:

All

Workout Name:

WOD Time

Description:

4 rounds with a partner, alternating
Partner A) 400m run with sandbag 60/40
Partner B) AMRAP 7 Strict Ring Dips & 7 Hang Power Cleans, 135/95
Each partner does 2 runs while partner does AMRAP

Two scores: Total Time and Total Rounds/Reps

Performed by 2 athletes

Podium

Male RX:

Chad R

11:07

Female RX:

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

AMRAP Score

Description:

Performed by 1 athlete

Podium

Male RX:

Joey S

11+1reps

Female RX:

Male Scaled:

Female Scaled:

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Friday, July 15, 2016

Class:

All

Workout Name:

None

Description:

5 RFT
10 Push Press 135/95
10 Back Squats 135/95
10 Lateral Bar Burpees

Cooldown:

30 GHD Situps
20 Toes to Bar
10 V-Ups

Comments:

WOD from Icon Athlete

Performed by 3 athletes

Podium

Male RX:

13:25

Female RX:

Male Scaled:

Louis R

13:34

Female Scaled:

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Thursday, July 14, 2016

Class:

All

Workout Name:

None

Description:

4x2 Hip Squat Snatch
3x2 High Hang Squat Snatch
2x2 Low Hang Squat Snatch

Comments:

Compare to 6/29/2016

Performed by 6 athletes

Podium

Male:

205 lbs

Female:

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Class:

All

Workout Name:

None

Description:

3 RFT
18x10m Shuttle Runs
15 Kettlebell Swings, 70/53
12 Box Jumps, 24/20

Cooldown:

Recover/Mobility
3 minute standing straddle
3 minutes accumulated wrist stretches (multiple positions)

Performed by 7 athletes

Podium

Male RX:

Matthew A

7:36

Female RX:

Male Scaled:

Marshal T

7:58

Female Scaled:

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Wednesday, July 13, 2016

Class:

All

Workout Name:

None

Description:

4 Work Sets
1 Shoulder Press
2 Push Press
1 Push Jerk

Performed by 9 athletes

Podium

Male:

200 lbs

Female:

80 lbs

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Class:

All

Workout Name:

None

Description:

AMRAP 15
20 Double Unders/2 Wall Walks/2 Muscle Ups
40 Double Unders/4 Wall Walks/4 Muscle Ups
60 Double Unders/6 Wall Walks/6 Muscle Ups
Etc

Comments:

Scale MU to Jumping MU or leg assisted muscle up + leg assisted dip on low rings (keep legs straight)

Performed by 8 athletes

Podium

Male RX:

4+80reps

Female RX:

Male Scaled:

4+23reps

Female Scaled:

3+90reps

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Tuesday, July 12, 2016

Class:

All

Workout Name:

Karen

Description:

For time:
150 Wallball shots, 20 pound ball

Cooldown:

EMOM 12, Alternating
A) 6-10 Strict Chin Ups
B) 10-15 Hip Extensions or Light Good Mornings

Comments:

Compare to 12/14/2015

Performed by 16 athletes

Podium

Male RX:

5:19

Female RX:

7:54

Male Scaled:

Female Scaled:

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Monday, July 11, 2016

Class:

All

Workout Name:

None

Description:

Clean and Jerk 1RM

Performed by 17 athletes

Podium

Male:

2-way Tie

280 lbs

Female:

115 lbs

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Class:

All

Warmup:

200m slow, 200m medium, 200m fast

Workout Name:

None

Description:

Row 1km

Performed by 16 athletes

Podium

Male RX:

2:58

Female RX:

4:08

Male Scaled:

Female Scaled:

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Sunday, July 10, 2016

Class:

Endurance

Workout Name:

None

Description:

30 min AMRAP
10 pushups
15 situps
20 squats
1 hill sprint

Every round increase by 1 hill

Cooldown:

Compare to 4/3/2016

Performed by 2 athletes

Podium

Male RX:

6+51reps

Female RX:

Male Scaled:

Female Scaled:

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Saturday, July 09, 2016

Class:

Saturday Morning CrossFit

Workout Name:

Jorge

Description:

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

Comments:

Beginners and Intermediate athletes should scale to regular or medball situps. Intermediate can also consider scaling to 1/2 reps on GHDSU. Full volume of GHD Situps for advanced only.

Performed by 3 athletes

Podium

Male RX:

Matthew A

15:35

Female RX:

Male Scaled:

Female Scaled:

15:29

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Friday, July 08, 2016

Class:

All

Workout Name:

None

Description:

EMOM 7
2 Touch and Go Power Snatch

Performed by 9 athletes

Podium

Male:

165 lbs

Female:

95 lbs

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Class:

All

Workout Name:

None

Description:

15-12-9-6-3
Power Snatch, 95/65
Bar Facing Burpees
Run 200m

Cooldown:

Recovery/Mobility
2 minute lizard, each side
3 minute puppy dog

Comments:

Note: No run after last round

Performed by 9 athletes

Podium

Male RX:

10:56

Female RX:

15:32

Male Scaled:

Female Scaled:

15:23

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Thursday, July 07, 2016

Class:

All

Workout Name:

None

Description:

EMOM 8
4-8 Unbroken Kipping HSPU

Comments:

Advanced: add a deficit to stay in this rep range

Performed by 7 athletes

Podium

Male RX:

54 reps

Female RX:

31 reps

Male Scaled:

8 reps

Female Scaled:

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Class:

All

Workout Name:

None

Description:

5 RFT
21 Wall Balls
15/10 Calorie Row
9 Toes to Bar

Performed by 11 athletes

Podium

Male RX:

11:49

Female RX:

11:02

Male Scaled:

Thomas M

19:15

Female Scaled:

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Wednesday, July 06, 2016

Class:

All

Workout Name:

None

Description:

Front Squat 3-3-3-3-3

Comments:

70% or more of heaviest weight from 6/28/2016

Performed by 11 athletes

Podium

Male:

Justin K

315 lbs

Female:

115 lbs

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