Tuesday, July 31, 2018
Class:
All
Warmup:
3 Rounds
10 KB Swings
10/7 Calories on Bike or Rower
5 Strict Pull Ups or Ring Rows
10 KB Swings
10/7 Calories on Bike or Rower
5 Strict Pull Ups or Ring Rows
Workout Name:
None
Description:
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
Squat Clean + Front Squat + Jerk
Enter Your Results
Class:
All
Workout Name:
None
Description:
AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m
Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx
5 Deadlifts 275/195lbs
Run 100m
Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx
Performed by 10 athletes
Podium
Male RX:
10+0reps
Female RX:
7+0reps
Male Scaled:
6+80reps
Female Scaled:
6+2reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
7-6-5-4-3-2-1
Muscle Ups
Complete 50 Double Unders before each round of Muscle Ups
15 Minute Cap
7-6-5-4-3-2-1
Muscle Ups
Complete 50 Double Unders before each round of Muscle Ups
15 Minute Cap
Performed by 2 athletes
Podium
Male RX:
9:30
Female RX:
Male Scaled:
14:01
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3 rounds
40 alternating single unders
5 Burpees
5 D-Ball Deadlifts
40 alternating single unders
5 Burpees
5 D-Ball Deadlifts
Workout Name:
None
Description:
QuickFit Triplet
5 rounds for time of:
Run 200 meters
7 D-Ball Clean over Box Burpees
(Pick Up D-Ball and throw over box, perform burpee, jump over box, hands on box allowed)
5 rounds for time of:
Run 200 meters
7 D-Ball Clean over Box Burpees
(Pick Up D-Ball and throw over box, perform burpee, jump over box, hands on box allowed)
Cooldown:
2-3 minute saddle stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 30, 2018
Class:
All
Warmup:
2 Rounds
Row 400m
10 Front Rack Lunges w/ Dumbbells
Row 400m
10 Front Rack Lunges w/ Dumbbells
Workout Name:
None
Description:
Find 1RM Box Squat
Class:
All
Workout Name:
None
Description:
For Time
21-15-9
Shoulder to OH 135/95lbs
Toes to Bar
Row for Calories
Time cap: 10:00
The Shoulder to overhead and toes to bar should be completed in 3 sets or less each round, scale volume if needed to preserve intensity.
Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher
Intermediate: 115/75, possible scale volume to 18-12-6 reps
Advanced: Rx
21-15-9
Shoulder to OH 135/95lbs
Toes to Bar
Row for Calories
Time cap: 10:00
The Shoulder to overhead and toes to bar should be completed in 3 sets or less each round, scale volume if needed to preserve intensity.
Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher
Intermediate: 115/75, possible scale volume to 18-12-6 reps
Advanced: Rx
Performed by 9 athletes
Podium
Male RX:
5:22
Female RX:
9:36
Male Scaled:
9:45
Female Scaled:
11:26
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Run 3k
Performed by 2 athletes
Podium
Male RX:
10:42
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds of
15 Steps Lateral Banded Walk
10 Banded Squats
5/3 Calorie Ski Erg
15 Steps Lateral Banded Walk
10 Banded Squats
5/3 Calorie Ski Erg
Workout Name:
None
Description:
2223 QuickFit Intervals
2 minutes on, 1 minute off:
10 Ring Rows
10/7-cal. SkiErg
Max-rep Wall Balls
4th round extended to 3 minutes.
Go until 75 reps of Wall Balls are complete.
2 minutes on, 1 minute off:
10 Ring Rows
10/7-cal. SkiErg
Max-rep Wall Balls
4th round extended to 3 minutes.
Go until 75 reps of Wall Balls are complete.
Cooldown:
3 sets of
Side Plank rotations (Advanced hold Dumbbell)
Side Plank rotations (Advanced hold Dumbbell)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, July 29, 2018
Class:
All
Warmup:
2 rounds
30m (back of gym to fence) Single Kettlebell Farmers Carry, switch hands then walk back
20 Frog Kicks
10 GHD Hip Extensions or Banded Good Mornings
30m (back of gym to fence) Single Kettlebell Farmers Carry, switch hands then walk back
20 Frog Kicks
10 GHD Hip Extensions or Banded Good Mornings
Workout Name:
None
Description:
Seated Dumbbell Press
310
Heavy and Unbroken
Warm up well to ensure all three work sets are at a challenging weight
310
Heavy and Unbroken
Warm up well to ensure all three work sets are at a challenging weight
Class:
All
Workout Name:
None
Description:
3 rounds for time of:
Row 500m
10 D-Ball Clean and Jerk, 100/70#
Beginner: 50/30#
Intermediate: 70/50#
Advanced: 100/70#
Row 500m
10 D-Ball Clean and Jerk, 100/70#
Beginner: 50/30#
Intermediate: 70/50#
Advanced: 100/70#
Performed by 2 athletes
Podium
Male RX:
11:42
Female RX:
Male Scaled:
Female Scaled:
14:11
Show All Results
Class:
Competition Class
Warmup:
500m Row
21 Lateral Burpees over the Rower
500m Row
15 minutes of Snatch Technique work
21 Lateral Burpees over the Rower
500m Row
15 minutes of Snatch Technique work
Workout Name:
None
Description:
20 min AMRAP
100m Run
1 Squat Snatch (80%+)
100m Run
1 Squat Snatch (80%+)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
30 reps
Female Scaled:
Show All Results
Saturday, July 28, 2018
Class:
All
Warmup:
With a partner, alternate full rounds
AMRAP 4
Strict Mini "Cindy"
4 Strict Pull Ups/Ring Rows
8/5 Push Ups
12 Air Squats
AMRAP 4
Strict Mini "Cindy"
4 Strict Pull Ups/Ring Rows
8/5 Push Ups
12 Air Squats
Workout Name:
None
Description:
Partner "Napalm"
2 Rounds For Time, split reps any way:
10 Bar Muscle-ups
(partner hangs from bar)
20 Bar-Facing Burpees
(synchro)
30 Deadlifts (225/155)
(partner holds wall ball overhead)
40 Wallballs (30/20) (partner holds wall sit)
Beginner/QuickFit: 30' Sled Rope Pull; Regular Burpees; Kettlebell Sumo Deadlift High Pulls 53/35#; 14/10#
Intermediate: 20 Strict Chin Ups, use smallest band possible if necessary; 185/125#; 20/14#
Advanced: Rx
2 Rounds For Time, split reps any way:
10 Bar Muscle-ups
(partner hangs from bar)
20 Bar-Facing Burpees
(synchro)
30 Deadlifts (225/155)
(partner holds wall ball overhead)
40 Wallballs (30/20) (partner holds wall sit)
Beginner/QuickFit: 30' Sled Rope Pull; Regular Burpees; Kettlebell Sumo Deadlift High Pulls 53/35#; 14/10#
Intermediate: 20 Strict Chin Ups, use smallest band possible if necessary; 185/125#; 20/14#
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
13:38
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, July 27, 2018
Class:
All
Warmup:
:90 foam roll calves, each side
then
2 Rounds:
50 Single Unders Both Feet
5-15 Push Ups
50 Single Unders Left Foot Only
5-15 Push Ups
50 Single Unders Right Foot Only
5-15 Push Ups
then
2 Rounds:
50 Single Unders Both Feet
5-15 Push Ups
50 Single Unders Left Foot Only
5-15 Push Ups
50 Single Unders Right Foot Only
5-15 Push Ups
Workout Name:
None
Description:
Bench Press
5x2 @ 90%+ 2RM
5x2 @ 90%+ 2RM
Class:
All
Workout Name:
None
Description:
For Time
Run 600m
200m Overhead Odd Object Carry
Run 600m
Athlete's choice for object to carry. Perform as 6x100' carry (back of gym to fence). Suggestions:
Beginner: 50/30# sandbag/2 KBs or DBs, ~25/15#
Intermediate: 70/50# D-Ball/2 KBs or DBs, ~40/25#
Advanced: 100/70# D-Ball/2 KBs or DBs, ~50/35#
Run 600m
200m Overhead Odd Object Carry
Run 600m
Athlete's choice for object to carry. Perform as 6x100' carry (back of gym to fence). Suggestions:
Beginner: 50/30# sandbag/2 KBs or DBs, ~25/15#
Intermediate: 70/50# D-Ball/2 KBs or DBs, ~40/25#
Advanced: 100/70# D-Ball/2 KBs or DBs, ~50/35#
Performed by 2 athletes
Podium
Male RX:
7:58
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
27-24-21-18-15-12-9
(Ladies cut 3 cals off each round)
Ski or Row for Calories
(Ladies cut 3 cals off each round)
Ski or Row for Calories
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Row 20/15 Cal
20 High Plank Hand to Opposite Shoulder Touches
20 High Plank Knee to Same side Elbow
20 High Plank Hand to Opposite Shoulder Touches
20 High Plank Knee to Same side Elbow
Workout Name:
None
Description:
QuickFit Triple G Chipper
100 Sit Ups
80 Steps Walking Lunge
60 Double Kettlebell Bent Over Row, alternating arms (50 per arm), 35/18# KB or 35/20# DB
40/30-cal. row
20 dumbbell push presses (switch arms every 5 reps)
100 Sit Ups
80 Steps Walking Lunge
60 Double Kettlebell Bent Over Row, alternating arms (50 per arm), 35/18# KB or 35/20# DB
40/30-cal. row
20 dumbbell push presses (switch arms every 5 reps)
Cooldown:
2 sets
25 steps banded side steps, each way
25 steps banded side steps, each way
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 26, 2018
Class:
All
Warmup:
3 Rounds
100 Single Unders
10 Hang Power Snatches
100 Single Unders
10 Hang Power Snatches
Workout Name:
None
Description:
Power Snatch 1-1-1-1-1-1-1 @ 90%+
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
3 Rounds
12/8 Calorie Bike
12 Deadlifts 275/185lbs
12 Ring Dips
Scale the deadlift weight so you can perform in three quick sets or less. These should be medium heavy, not heavy enough to force you into singles.
Beginner: 155/95; 12 Perfect Push Ups or Ring Push Ups
Intermediate: 225/155
Advanced: Rx
12/8 Calorie Bike
12 Deadlifts 275/185lbs
12 Ring Dips
Scale the deadlift weight so you can perform in three quick sets or less. These should be medium heavy, not heavy enough to force you into singles.
Beginner: 155/95; 12 Perfect Push Ups or Ring Push Ups
Intermediate: 225/155
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9:02
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
10 Rounds
10 Bar Facing Burpees
10 Toes to Bar
10 Bar Facing Burpees
10 Toes to Bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
4 single arm Dumbbell Push Press, each side
8 Slow alternating Dumbbell Lateral squats
16 Lateral Jumps over Bench
4 single arm Dumbbell Push Press, each side
8 Slow alternating Dumbbell Lateral squats
16 Lateral Jumps over Bench
Workout Name:
None
Description:
AMRAP 12
15 Wall Balls
10 Bent Over Single Arm Dumbbell Row, each side
15 Hollow Scissor Kicks (L+R = 1)
15 Wall Balls
10 Bent Over Single Arm Dumbbell Row, each side
15 Hollow Scissor Kicks (L+R = 1)
Cooldown:
3-5 minute Bike
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, July 25, 2018
Class:
All
Warmup:
3 Steady Rounds
3 Inch worm
300m Row
3 Inch worm
300m Row
Workout Name:
None
Description:
Sumo Deadlift
5x5 As Heavy As Possible
No Bounce - Silent
5x5 As Heavy As Possible
No Bounce - Silent
Class:
All
Workout Name:
None
Description:
For Time
100 Air Squats
10 Muscle Ups
80 Air Squats
8 Muscle Ups
60 Air Squats
6 Muscle Ups
40 Air Squats
4 Muscle Ups
20 Air Squats
2 Muscle Ups
The Muscle Ups should be performed in 3 sets or less per round. Scale volume 5-4-3-2-1 reps or 6-5-4-3-2
Beginner: 60/50/40/30/20 Squats; 10-8-6-4-2 Ring Rows + Push Ups
Intermediate: 10-8-6-4-2 Strict Pull Ups + Strict Ring Dips
Advanced: Rx or scale MU volume
100 Air Squats
10 Muscle Ups
80 Air Squats
8 Muscle Ups
60 Air Squats
6 Muscle Ups
40 Air Squats
4 Muscle Ups
20 Air Squats
2 Muscle Ups
The Muscle Ups should be performed in 3 sets or less per round. Scale volume 5-4-3-2-1 reps or 6-5-4-3-2
Beginner: 60/50/40/30/20 Squats; 10-8-6-4-2 Ring Rows + Push Ups
Intermediate: 10-8-6-4-2 Strict Pull Ups + Strict Ring Dips
Advanced: Rx or scale MU volume
Performed by 3 athletes
Podium
Male RX:
12:32
Female RX:
Male Scaled:
16:07
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
10 Rounds
10/7 Cals on Bike
30 Double Unders or 15 Heavy Jump Rope
Rest 1:00
10/7 Cals on Bike
30 Double Unders or 15 Heavy Jump Rope
Rest 1:00
Performed by 1 athlete
Podium
Male RX:
13:54
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
2 rounds
:15 Single Leg Plank/Side
10 Kettlebell Sum Deadlift High Pull
:15 Single Leg Plank/Side
10 Kettlebell Sum Deadlift High Pull
Workout Name:
None
Description:
10 Rounds for time of:
Row 150/125m
10 Kettlebell Swings
Rest :30
Row 150/125m
10 Kettlebell Swings
Rest :30
Cooldown:
2 rounds
15 side plank clamshells/side
15 side plank clamshells/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 24, 2018
Class:
QuickFit
Warmup:
3 rounds
5 Jump Squats
5 Hanging Shoulder Activations
5-10 Push Ups
5 Jump Squats
5 Hanging Shoulder Activations
5-10 Push Ups
Workout Name:
None
Description:
8 Rounds for time of:
Ski 8/5 Calories
12 Squats
24 Double Unders
Ski 8/5 Calories
12 Squats
24 Double Unders
Cooldown:
2 rounds
20 Banded Good Mornings, light resistance
rest as needed between sets
20 Banded Good Mornings, light resistance
rest as needed between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
6 Rounds
:45 on/ :15 off Double Unders
:45 on/ :15 off Rowing for Calories
Alternate between the two (3 of each)
:45 on/ :15 off Double Unders
:45 on/ :15 off Rowing for Calories
Alternate between the two (3 of each)
Workout Name:
None
Description:
EOMOM for 10 Minutes
4 Squat Clean & Jerks
65%+ 1RM
4 Squat Clean & Jerks
65%+ 1RM
Class:
All
Workout Name:
None
Description:
AMRAP 3 Minutes x 3
8 Overhead Squat 95/65lbs
8 Handstand Push Ups
Rest 2:00 between AMRAPs
Pick a weight where you can stay unbroken on the overhead squats and 2 sets or less on Handstand Push Ups. Everyone should complete at least 2 full rounds each AMRAP.
Beginner: 65/35#; 1 Wall Walk or 8 Dumbbell Push Press or :20 handstand hold
Intermediate: 80/50#; 4-6 HSPU and/or reduced ROM
Advanced: Rx
8 Overhead Squat 95/65lbs
8 Handstand Push Ups
Rest 2:00 between AMRAPs
Pick a weight where you can stay unbroken on the overhead squats and 2 sets or less on Handstand Push Ups. Everyone should complete at least 2 full rounds each AMRAP.
Beginner: 65/35#; 1 Wall Walk or 8 Dumbbell Push Press or :20 handstand hold
Intermediate: 80/50#; 4-6 HSPU and/or reduced ROM
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
136 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Bike 100/70 Calories for time
EMOM until completion perform 1 Rope Climb
EMOM until completion perform 1 Rope Climb
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 23, 2018
Class:
QuickFit
Warmup:
Run 200m
5 Inch Worms
15 Squats
30 Mountain Climbers
5 Inch Worms
15 Squats
30 Mountain Climbers
Workout Name:
None
Description:
For time:
30 Steps Dumbbell Overhead Walking Lunge
10 Lateral Burpees over Dumbbell
30 Alternating Dumbbell Snatch
10 Lateral Burpees over Dumbbell
30 Squats with Dumbbell
10 Lateral Burpees over Dumbbell
30 Dumbbell Push Press
10 Lateral Burpees over Dumbbell
30 Box/Tire Step Ups with Dumbbell
All performed with a single dumbbell
30 Steps Dumbbell Overhead Walking Lunge
10 Lateral Burpees over Dumbbell
30 Alternating Dumbbell Snatch
10 Lateral Burpees over Dumbbell
30 Squats with Dumbbell
10 Lateral Burpees over Dumbbell
30 Dumbbell Push Press
10 Lateral Burpees over Dumbbell
30 Box/Tire Step Ups with Dumbbell
All performed with a single dumbbell
Cooldown:
3 sets
8-12 GHD Sit Ups with :15 Hold at extension on last rep
8-12 GHD Sit Ups with :15 Hold at extension on last rep
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
50' Duck Walk
10 Burpee Box Jumps
50' Duck Walk
10 Burpee Box Jumps
10 Burpee Box Jumps
50' Duck Walk
10 Burpee Box Jumps
Workout Name:
None
Description:
Box Squat
10x2 @ 57.5-67.5%
Speed Work
Rest :30-:60
10x2 @ 57.5-67.5%
Speed Work
Rest :30-:60
Class:
All
Workout Name:
None
Description:
AMRAP 12:00
Run 200m
15 Box Jump Overs 24/20"
15 Shoulder to Overhead 115/75lbs
Scale the weight to maintain 1-2 sets across the entire workout.
Beginner: 75/45#; 20/16"
Intermediate: 95/60#
Advanced: Rx
Run 200m
15 Box Jump Overs 24/20"
15 Shoulder to Overhead 115/75lbs
Scale the weight to maintain 1-2 sets across the entire workout.
Beginner: 75/45#; 20/16"
Intermediate: 95/60#
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
5+208reps
Female RX:
Male Scaled:
2+224reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row 2k x 4
Rest 3:00
Rest 3:00
Performed by 1 athlete
Podium
Male RX:
38:40
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Sunday, July 22, 2018
Class:
All
Warmup:
3 rounds
5 Kneeling Dumbbell Arnold Press/side
10 High Plank Opposite Shoulder Taps
15 sec Single Leg Elbow Plank/leg
5 Kneeling Dumbbell Arnold Press/side
10 High Plank Opposite Shoulder Taps
15 sec Single Leg Elbow Plank/leg
Workout Name:
None
Description:
EMOM 12, alternate movements
A) Tempo Strict Pull Ups (lower slowly)
B) Push Ups
Beginner: 6 ring rows; 4-6 perfect push ups
Intermediate: 4-6 strict pull ups; 4-6 deficit push ups (hands on 2" plates)
Advanced: 4-6 strict chest to bar pull ups; 7-10 deficit push ups (hands on 4" plates)
A) Tempo Strict Pull Ups (lower slowly)
B) Push Ups
Beginner: 6 ring rows; 4-6 perfect push ups
Intermediate: 4-6 strict pull ups; 4-6 deficit push ups (hands on 2" plates)
Advanced: 4-6 strict chest to bar pull ups; 7-10 deficit push ups (hands on 4" plates)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
60 Double Unders
15m (one driveway) reverse sled drag, 90/25#
7 Single Arm Dumbbell Thruster/arm, 50/35
Adjust sled weight to allow for an unbroken yet challenging reverse walk.
Beginner: 30 Single Leg Single Unders/leg; 30/15
Intermediate: 20-30 Double Unders; 40/25
Advanced: Rx
60 Double Unders
15m (one driveway) reverse sled drag, 90/25#
7 Single Arm Dumbbell Thruster/arm, 50/35
Adjust sled weight to allow for an unbroken yet challenging reverse walk.
Beginner: 30 Single Leg Single Unders/leg; 30/15
Intermediate: 20-30 Double Unders; 40/25
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 20, 2018
Class:
Competitor Extra
Workout Name:
None
Description:
8 Rounds
Ski 250m
Run 200m
Rest :90
Ski 250m
Run 200m
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
AMRAP 4:00
40m (two gym lengths) Overhead Plate Walk 25/15bs
5-10 Push Ups
10 Hollow Swings
40m (two gym lengths) Overhead Plate Walk 25/15bs
5-10 Push Ups
10 Hollow Swings
Workout Name:
None
Description:
Strict Shoulder Press
10x3
As Heavy As Possible
10x3
As Heavy As Possible
Class:
All
Workout Name:
None
Description:
For Time
30 Chest to Bar Pull Ups
30 D-Ball Cleans, 100/70#
30 Chest to Bar Pull Ups
Target time is <10 minutes. Scale volume of reps as well as weight!
Beginner: 15-20 reps of each; chin over bar pullups; 50/30#
Intermediate: 20-25 reps of each; 70/50#
Advanced: Rx
30 Chest to Bar Pull Ups
30 D-Ball Cleans, 100/70#
30 Chest to Bar Pull Ups
Target time is <10 minutes. Scale volume of reps as well as weight!
Beginner: 15-20 reps of each; chin over bar pullups; 50/30#
Intermediate: 20-25 reps of each; 70/50#
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
20 Hollow Rocks
5 Bird Dogs, each side
5 Single Dumbbell Push Press, each side
20 Hollow Rocks
5 Bird Dogs, each side
5 Single Dumbbell Push Press, each side
Workout Name:
None
Description:
3 rounds for time of:
Ski 500m
21 Alternating Dumbbell Snatches
42 Plate Jumps
Ski 500m
21 Alternating Dumbbell Snatches
42 Plate Jumps
Cooldown:
3 sets
:20 Star Plank, each side
:20 Star Plank, each side
Performed by 1 athlete
Podium
Male RX:
12:18
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, July 19, 2018
Class:
All
Warmup:
Slow AMRAP for 4:00
5 Push Ups
5 Goblet Squats
5 KB Snatches, switch sides each round
5 Push Ups
5 Goblet Squats
5 KB Snatches, switch sides each round
Workout Name:
None
Description:
EOMOM for 10 Minutes
Full Snatch + 2 Hang Snatch + Overhead Squat
As Heavy As Possible
Weight can move up and down across sets
Full Snatch + 2 Hang Snatch + Overhead Squat
As Heavy As Possible
Weight can move up and down across sets
Class:
All
Workout Name:
None
Description:
AMRAP 20:00
1 Rope Climb
2 Squat Cleans 225/155lbs
4 Strict Handstand Push Ups
8/5 Calorie Bike
Beginner: 5 Ring Rows or Pull Ups; 95-115#/55#-75#; 1 Wall Walk or :20 Handstand Hold
Intermediate: 135-155#/80-105#; Reduced height rope climb; 4 Kipping HSPU
Advanced: 175-205#/115-135#; Strict HSPU
Competitor: Rx Cleans; Legless Rope Climb
1 Rope Climb
2 Squat Cleans 225/155lbs
4 Strict Handstand Push Ups
8/5 Calorie Bike
Beginner: 5 Ring Rows or Pull Ups; 95-115#/55#-75#; 1 Wall Walk or :20 Handstand Hold
Intermediate: 135-155#/80-105#; Reduced height rope climb; 4 Kipping HSPU
Advanced: 175-205#/115-135#; Strict HSPU
Competitor: Rx Cleans; Legless Rope Climb
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
10+0reps
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
3 rounds
10m waiters carry, each arm
20 sec Hollow Hold Scissor Kicks
10m waiters carry, each arm
20 sec Hollow Hold Scissor Kicks
Workout Name:
None
Description:
AMRAP 6
3-6-9-12-etc
Wall Balls
15/10 Heavy Jump Rope after each round
3-6-9-12-etc
Wall Balls
15/10 Heavy Jump Rope after each round
Performed by 1 athlete
Podium
Male RX:
7+10reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 6
3-6-9-12-etc Burpees
10 Steps Wall Ball Overhead Walking Lunge after each round
3-6-9-12-etc Burpees
10 Steps Wall Ball Overhead Walking Lunge after each round
Performed by 1 athlete
Podium
Male RX:
5+18reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, July 18, 2018
Class:
All
Warmup:
8-7-6-5-4-3-2-1 Kettlebell Sumo Deadlift High Pulls
Run 100m between each set of KB SDHP
Run 100m between each set of KB SDHP
Workout Name:
None
Description:
Sumo Deadlift
10x3 @ 70% of 3RM
Speed Work
No Bounce - Silent
10x3 @ 70% of 3RM
Speed Work
No Bounce - Silent
Class:
QuickFit
Warmup:
8-6-4-2 Lateral Burpees over Rower
16-12-8-4 Plate Hug Good Mornings
16-12-8-4 Plate Hug Good Mornings
Workout Name:
None
Description:
5x10m Forward + Backward Bear Crawl
Row 750m
5x10m Forward + Backward Bear Crawl
Row 750m
5x10m Forward + Backward Bear Crawl
Row 750m
5x10m Forward + Backward Bear Crawl
Row 750m
5x10m Forward + Backward Bear Crawl
Cooldown:
3 sets of 8 Rower Pike Ups, slow and controlled
rest as needed between sets
rest as needed between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
50 Double Unders
5 Bar Muscle Ups
Rest :90
50 Double Unders
5 Bar Muscle Ups
Rest :90
Performed by 1 athlete
Podium
Male RX:
10:15
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
4 Rounds
Run 400m
100m Farmers Carry AHAP
Perform carries as 3x 100 ft (back of gym to fence). Go heavy and be creative with implements but you should not break up the carry more than twice.
Beginner: 50/35# Dumbbells or KBs
Intermediate: 70/50 Dumbbells or KBs
Advanced: 88/62 KBs or Farmers Handles at 100/70#
Run 400m
100m Farmers Carry AHAP
Perform carries as 3x 100 ft (back of gym to fence). Go heavy and be creative with implements but you should not break up the carry more than twice.
Beginner: 50/35# Dumbbells or KBs
Intermediate: 70/50 Dumbbells or KBs
Advanced: 88/62 KBs or Farmers Handles at 100/70#
Performed by 2 athletes
Podium
Male RX:
13:10
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, July 17, 2018
Class:
All
Warmup:
20 Banded Good Mornings
100 Plate Jumps
20 Dumbbell Strict Press w/ light DBs
100 Plate Jumps
20 Dumbbell Strict Press w/ light DBs
Workout Name:
None
Description:
Power Clean and Push Jerk
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
Compare to 7/3/2018
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
Compare to 7/3/2018
Class:
All
Workout Name:
None
Description:
AMRAP 15:00
40 Sit Ups
30 Box Jump Overs 24/20"
20 KB Swings 53/35lbs
Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16"; 20 Kettlebell Swings 35/18#
Intermediate: 44/26# KB Swings
Advanced: Rx
40 Sit Ups
30 Box Jump Overs 24/20"
20 KB Swings 53/35lbs
Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16"; 20 Kettlebell Swings 35/18#
Intermediate: 44/26# KB Swings
Advanced: Rx
Performed by 8 athletes
Podium
Male RX:
4+0reps
Female RX:
Male Scaled:
3+21reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
AMRAP 2 Minutes
Max Burpees to 12" Target
Rest 1:00
AMRAP 2 Minutes
Rope Climbs
Rest 1:00
AMRAP 2 Minutes
Max Burpees to 12" Target
Rest 1:00
AMRAP 2 Minutes
Rope Climbs
Rest 1:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
20' Lateral Walking Plank, each way
15 Squats
20' Lateral Walking Plank, each way
15 Squats
Workout Name:
None
Description:
AMRAP 3 x 5 Rounds
Bike 9/6 Calories
15/9 Push Ups
21 Med Ball Sit Ups
28 Flutter Kicks with Med Ball in front of body
Low Plank hold with remaining time
Rest 1:00 between rounds
Bike 9/6 Calories
15/9 Push Ups
21 Med Ball Sit Ups
28 Flutter Kicks with Med Ball in front of body
Low Plank hold with remaining time
Rest 1:00 between rounds
Cooldown:
3x:30 GHD Hip Extension Hold
rest as needed between sets
rest as needed between sets
Performed by 1 athlete
Podium
Male RX:
4:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, July 16, 2018
Class:
All
Warmup:
2:00 of Couch Stretch Each Side
-then-
3 Rounds
5 Tempo Goblet Squats (3 seconds down, 3 seconds hold at bottom, fast up, no rest at the top)
5 Seated Box Jumps
-then-
3 Rounds
5 Tempo Goblet Squats (3 seconds down, 3 seconds hold at bottom, fast up, no rest at the top)
5 Seated Box Jumps
Workout Name:
None
Description:
Box Squat
6x4 @ 80%+
6x4 @ 80%+
Class:
All
Workout Name:
Amanda
Description:
9-7-5
Muscle Up
Squat Snatch 135/95lbs
No cap, but target time should be under 12 minutes.
Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rxd movements
Competitor: Rx
Muscle Up
Squat Snatch 135/95lbs
No cap, but target time should be under 12 minutes.
Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rxd movements
Competitor: Rx
Performed by 5 athletes
Podium
Male RX:
5:18
Female RX:
Male Scaled:
8:03
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Bike 3000m x 3 rounds
Rest 3:00
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
30 Jumping Jacks
20 Steps Walking Lunge
10 High Plank to Low Plank Transitions
20 Steps Walking Lunge
10 High Plank to Low Plank Transitions
Workout Name:
None
Description:
AMRAP 20
Ski 5/3 Calories
10 Push Ups
15 Sit Ups
20 Squats
Ski 5/3 Calories
10 Push Ups
15 Sit Ups
20 Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 13, 2018
Class:
All
Workout Name:
None
Description:
Bench Press
5x3 @ 90%+ 2RM
5x3 @ 90%+ 2RM
Class:
All
Workout Name:
None
Description:
4 Rounds
25 Wall Balls 20/14lbs
Bike 12/9 Calories
This should be a sprint! Stay as close to unbroken as you can on the wall balls.
Beginner: 20 Wall Balls 14/10#; 10/7 Calorie Bike
Intermediate/Advanced: Rx
25 Wall Balls 20/14lbs
Bike 12/9 Calories
This should be a sprint! Stay as close to unbroken as you can on the wall balls.
Beginner: 20 Wall Balls 14/10#; 10/7 Calorie Bike
Intermediate/Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
5:56
Female RX:
9:58
Male Scaled:
Female Scaled:
Show All Results
Thursday, July 12, 2018
Class:
QuickFit
Warmup:
2 rounds
3 Pull Ups/Ring Rows
6 Push Ups
9 Squats
15m Sled Push (empty)
3 Pull Ups/Ring Rows
6 Push Ups
9 Squats
15m Sled Push (empty)
Workout Name:
None
Description:
8 Rounds for time of:
15m Sled Push (one way)
6 Dumbbell Power Cleans
5 Dumbbell Front Rack Squats
4 Dumbbell Push Press
15m Sled Push (one way)
6 Dumbbell Power Cleans
5 Dumbbell Front Rack Squats
4 Dumbbell Push Press
Cooldown:
3:00 Seated Straddle Stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Power Snatch
7x2 80%+
7x2 80%+
Class:
All
Workout Name:
None
Description:
15-12-9
Bar Facing Burpee
Front Squat 135/95lbs
Handstand Push Ups
Pick a weight where you can perform the front squats unbroken every round. Scale handstand push up volume to complete each round in 3 sets or less.
Beginner: 95/55; Double Dumbbell Push Press or :40-:30-:20 HS Hold
Intermediate: 115/75; Reduce HSPU Volume and/or ROM
Advanced: Rx
Bar Facing Burpee
Front Squat 135/95lbs
Handstand Push Ups
Pick a weight where you can perform the front squats unbroken every round. Scale handstand push up volume to complete each round in 3 sets or less.
Beginner: 95/55; Double Dumbbell Push Press or :40-:30-:20 HS Hold
Intermediate: 115/75; Reduce HSPU Volume and/or ROM
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
7:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 3:00 x 3
Row 600/500m
Max Ring Muscle Ups in remaining time
Rest 2:00
Row 600/500m
Max Ring Muscle Ups in remaining time
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, July 11, 2018
Class:
All
Warmup:
10 Alternating High Kicks
10 Empty Bar Thrusters
5 Banded Side Steps, each way
10 Empty Bar Thrusters
5 Banded Side Steps, each way
Workout Name:
None
Description:
Sumo Deadlift
5x4
As Heavy As Possible
No Bounce - Silent
5x4
As Heavy As Possible
No Bounce - Silent
Class:
All
Workout Name:
None
Description:
For Time
200' Walking Lunge
100 Double Unders
50 Goblet Squats 53/35lbs
50/35 Calorie Row
50 Goblet Squats
100 Double Unders
200' Walking Lunge
Beginner: 100' Walking Lunge; 100 Singles; 40 Goblet Squats @ 35/18#; 40/25 Calorie Row
Intermediate: 50 Double Unders; 44/26# Goblet Squat
Advanced: Rx
200' Walking Lunge
100 Double Unders
50 Goblet Squats 53/35lbs
50/35 Calorie Row
50 Goblet Squats
100 Double Unders
200' Walking Lunge
Beginner: 100' Walking Lunge; 100 Singles; 40 Goblet Squats @ 35/18#; 40/25 Calorie Row
Intermediate: 50 Double Unders; 44/26# Goblet Squat
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
18:22
Female RX:
Male Scaled:
30:00
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
6 Rounds
Bike 1000m
10 Burpee Box Jump Overs 24/20"
Rest 1:00
Bike 1000m
10 Burpee Box Jump Overs 24/20"
Rest 1:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
AMRAP 3
3 Med Ball Squat Cleans
6 Russian Twists with Med Ball
9 Mountain Climbers with hands on Med ball
3 Med Ball Squat Cleans
6 Russian Twists with Med Ball
9 Mountain Climbers with hands on Med ball
Workout Name:
None
Description:
Every 3:00 for 15:00
Run 200m
16 Wall Balls
12 Burpees
Rest remainder of 3:00
Run 200m
16 Wall Balls
12 Burpees
Rest remainder of 3:00
Cooldown:
Accumulate 40 V-Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 10, 2018
Class:
QuickFit
Warmup:
2 rounds
5 Steps each way, hip circle activation
5 Hip Circle Squats
10 Sit Ups
20 Mountain Climbers
5 Steps each way, hip circle activation
5 Hip Circle Squats
10 Sit Ups
20 Mountain Climbers
Workout Name:
None
Description:
"QuickFit Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Burpees to 6" Target
10/7 Calorie Bike
3 rounds for time of:
50 Air Squats
7 Burpees to 6" Target
10/7 Calorie Bike
Cooldown:
3 sets of 8-10 reps
Weight Plate Good Mornings, slow descent, fast up
https://www.youtube.com/watch?v=5DOJ6qkfyNY
Weight Plate Good Mornings, slow descent, fast up
https://www.youtube.com/watch?v=5DOJ6qkfyNY
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
10 Wall Balls
10 Split Jerks, empty bar
10 Wall Balls
10 Split Jerks, empty bar
Workout Name:
None
Description:
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM
3 Squat Clean and Split Jerk
70%+ 1RM
Class:
All
Workout Name:
None
Description:
For Time
Run 1 Mile
30 Push Presses 115/75lbs
Run 800m
20 Push Presses
Run 400m
10 Push Presses
Emphasis on performing a push press rather than a jerk today! The push press weight should be light enough to perform in two sets on every round. The focus today should be on the runs.
Beginner: 1200/600/400; 85/55#
Intermediate: 100/65#
Advanced: Rx
Run 1 Mile
30 Push Presses 115/75lbs
Run 800m
20 Push Presses
Run 400m
10 Push Presses
Emphasis on performing a push press rather than a jerk today! The push press weight should be light enough to perform in two sets on every round. The focus today should be on the runs.
Beginner: 1200/600/400; 85/55#
Intermediate: 100/65#
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
15:28
Female RX:
Male Scaled:
20:27
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
8 Rounds
20 Heavy Jump Ropes
10 Chest to Bar
Rest :30
20 Heavy Jump Ropes
10 Chest to Bar
Rest :30
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 09, 2018
Class:
QuickFit
Warmup:
3 rounds
3 single leg romanian deadlift with kettlebell, each side
4/2 Calorie Ski
5 Burpees
3 single leg romanian deadlift with kettlebell, each side
4/2 Calorie Ski
5 Burpees
Workout Name:
None
Description:
EMOM 15
A) 16 Steps Walking Lunge
B) 12/8 Calorie Ski
C) 16 Kettlebell Swings
Alternate Movements each minute
A) 16 Steps Walking Lunge
B) 12/8 Calorie Ski
C) 16 Kettlebell Swings
Alternate Movements each minute
Cooldown:
3 sets
:20 Star Plank, each side, rest as needed
:20 Star Plank, each side, rest as needed
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
:30 Wall Sit
Row 15/12 Calories
7 Strict Ring Rows
:30 Wall Sit
Row 15/12 Calories
7 Strict Ring Rows
Workout Name:
None
Description:
Box Squat
10x2 @ 55-65%
Speed Work
Rest :30-:60
10x2 @ 55-65%
Speed Work
Rest :30-:60
Class:
All
Workout Name:
None
Description:
21-15-9
Deadlift 185/125lbs
Pistols
Calorie Row
Beginner: 135/85; Reverse Lunges to Knee
Intermediate: Pistols to a box or holding onto band/upright
Advanced: Rx
Deadlift 185/125lbs
Pistols
Calorie Row
Beginner: 135/85; Reverse Lunges to Knee
Intermediate: Pistols to a box or holding onto band/upright
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
5:34
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Run 1000m x 3
Rest 3:00
Rest 3:00
Performed by 1 athlete
Podium
Male RX:
16:58
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, July 06, 2018
Class:
All
Warmup:
2 rounds
20 High Plank Knee to Opposite Elbow
10m Walking Lunge
5 Burpees
20 High Plank Knee to Opposite Elbow
10m Walking Lunge
5 Burpees
Workout Name:
None
Description:
8 rounds for time of:
Bike 8/5 Calories
6 Ring Rows
4 Ring Push Ups (ring are higher in row position)
Bike 8/5 Calories
6 Ring Rows
4 Ring Push Ups (ring are higher in row position)
Cooldown:
3 sets
12 GHD Sit Ups
:30 Low Plank
12 GHD Sit Ups
:30 Low Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 Rounds
:30 Handstand Hold
Run 200m
5 Strict Pull Ups
:30 Handstand Hold
Run 200m
5 Strict Pull Ups
Workout Name:
None
Description:
Strict Shoulder Press
10x2
As Heavy As Possible
Compare to Friday, June 22, 2018
10x2
As Heavy As Possible
Compare to Friday, June 22, 2018
Class:
All
Workout Name:
None
Description:
10 Rounds
3 Power Cleans 205/145lbs
30 Double Unders
This should be a heavy WOD, but pick a weight where you can keep moving. Recommend around 70-75% 1RM Power Clean. Time cap 15 minutes
Beginner: 115-135/65-75; 40 Single Unders or 15 single leg jump rope, each side
Intermediate: 155-185; 85-115; 10-20 Double Unders
Advanced: Rx
3 Power Cleans 205/145lbs
30 Double Unders
This should be a heavy WOD, but pick a weight where you can keep moving. Recommend around 70-75% 1RM Power Clean. Time cap 15 minutes
Beginner: 115-135/65-75; 40 Single Unders or 15 single leg jump rope, each side
Intermediate: 155-185; 85-115; 10-20 Double Unders
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
10:50
Female RX:
Male Scaled:
13:20
Female Scaled:
14:09
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 2:00 x 3
Max Calories on Ski Erg
Rest 1 minute
Max Calories on Ski Erg
Rest 1 minute
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 05, 2018
Class:
All
Warmup:
Run 200m
10 PVC Overhead Squats
Run 200m
10 Empty Bar Overhead Squats
Run 200m
10 PVC Overhead Squats
Run 200m
10 Empty Bar Overhead Squats
Run 200m
Workout Name:
None
Description:
EOMOM for 14 Minutes
1 Squat Snatch + 2 Hang Squat Snatch
As Heavy As Possible
Weight can move up and down across seven sets
1 Squat Snatch + 2 Hang Squat Snatch
As Heavy As Possible
Weight can move up and down across seven sets
Class:
All
Workout Name:
None
Description:
EMOM 10:00
7 T2B
7 Clean and Jerks 115/75lbs
Scale weight and volume so you can perform 1 unbroken set of T2B AND 1 unbroken set of Touch & Go C&J. No singles on either movement!
Beginner: 4-5 reps each, Feet to Hip Level; 75/45
Intermediate: 5-6 reps each, Rx, 95/60
Advanced: Rx
7 T2B
7 Clean and Jerks 115/75lbs
Scale weight and volume so you can perform 1 unbroken set of T2B AND 1 unbroken set of Touch & Go C&J. No singles on either movement!
Beginner: 4-5 reps each, Feet to Hip Level; 75/45
Intermediate: 5-6 reps each, Rx, 95/60
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
140 reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
1000m Bike
1-3 Pegboard Climbs
Pegboard Scale: pullups hanging from pegs or practice hanging from pegs and removing a peg from the hole and then returning it back to the same hole. Or strict 5 strict pull ups on pull up bar.
1000m Bike
1-3 Pegboard Climbs
Pegboard Scale: pullups hanging from pegs or practice hanging from pegs and removing a peg from the hole and then returning it back to the same hole. Or strict 5 strict pull ups on pull up bar.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 rounds
10m forward & backward bear crawl
5 reverse plank bridges with 2-second pause at top
10m forward & backward bear crawl
5 reverse plank bridges with 2-second pause at top
Workout Name:
None
Description:
AMRAP 15
Row 10/7 Calories
5/1 Push Ups (males start at 5, females start at 1)
Add one push ups every round
Row 10/7 Calories
5/1 Push Ups (males start at 5, females start at 1)
Add one push ups every round
Cooldown:
2-3 minutes seated forward fold
Performed by 3 athletes
Podium
Male RX:
17+1reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, July 04, 2018
Class:
All
Workout Name:
Coffey
Description:
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Performed by 4 athletes
Podium
Male RX:
32:16
Female RX:
Male Scaled:
Female Scaled:
48:31
Show All Results
Monday, July 02, 2018
Class:
QuickFit
Warmup:
3 rounds
30 Plate Jumps
8 Air Squats
30 Plate Jumps
8 Air Squats
Workout Name:
None
Description:
10 rounds for time of:
30 Double Unders (scale 40-50 singles)*
8 Wall Balls
* Perform 2 burpees every time you break your jump rope set
30 Double Unders (scale 40-50 singles)*
8 Wall Balls
* Perform 2 burpees every time you break your jump rope set
Cooldown:
3 sets
:30 Hip Extension Hold on GHD
3 Inch Worms
:30 Hip Extension Hold on GHD
3 Inch Worms
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
3 rounds alternating with a partner
10 Box Step Ups w/ 35/20lb Dumbbells
10 Box Step Ups w/ 35/20lb Dumbbells
Workout Name:
None
Description:
Box Squat
6x3 @ 80%+
6x3 @ 80%+
Class:
All
Workout Name:
None
Description:
3 Rounds
15 SDLHP 75/55lbs
3 Rope Climbs
Run 400m
Target time is <12 minutes.
Beginner: 55/35#; 9 Banded Strict Pull Ups
Intermediate: 2 Rope Climbs and/or reduced height
Advanced: Rx
15 SDLHP 75/55lbs
3 Rope Climbs
Run 400m
Target time is <12 minutes.
Beginner: 55/35#; 9 Banded Strict Pull Ups
Intermediate: 2 Rope Climbs and/or reduced height
Advanced: Rx
Performed by 7 athletes
Podium
Male RX:
8:31
Female RX:
Male Scaled:
13:09
Female Scaled:
16:50
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row 1500/1250m x 3
Rest 3:00
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, July 01, 2018
Class:
All
Warmup:
3 rounds of:
6 Dumbbell Push Ups (Scale to regular Push Ups)
4 Dumbbell Power Cleans
20' Dumbbell Front Rack Walking Lunge
6 Dumbbell Push Ups (Scale to regular Push Ups)
4 Dumbbell Power Cleans
20' Dumbbell Front Rack Walking Lunge
Workout Name:
None
Description:
4 Rounds for time of:
Run 400m
15 Dumbbell Bench Press, 50/35#
2 Rope Climbs
Beginner: 30/15#; 10 Ring Rows or 30' Standing Rope Sled Pull
Intermediate: 40/25#
Advanced: Rx
Run 400m
15 Dumbbell Bench Press, 50/35#
2 Rope Climbs
Beginner: 30/15#; 10 Ring Rows or 30' Standing Rope Sled Pull
Intermediate: 40/25#
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
12:20
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