Monday, August 31, 2015
Class:
All
Workout Name:
Back Squat Day 10
Description:
Back Squat 4-4-4-4 @ 84%
Enter Your Results
Class:
All
Workout Name:
None
Description:
5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees
10 Power Cleans (135/95)
10 Burpees
Comments:
Compare to 1/31/2014
Performed by 18 athletes
Podium
Male RX:
4:52
Female RX:
7:08
Male Scaled:
10:19
Female Scaled:
8:41
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Saturday, August 29, 2015
Class:
All
Workout Name:
None
Description:
AMRAP 8
10 Heavy Jump Ropes
5 Hang Power Cleans, 115/75
10 Situps
20 Heavy Jump Ropes
10 Hang Power Cleans
20 Situps
30/15/30
40/20/40
etc
10 Heavy Jump Ropes
5 Hang Power Cleans, 115/75
10 Situps
20 Heavy Jump Ropes
10 Hang Power Cleans
20 Situps
30/15/30
40/20/40
etc
Performed by 5 athletes
Podium
Male RX:
3+92reps
Female RX:
Male Scaled:
3+31reps
Female Scaled:
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Friday, August 28, 2015
Class:
All
Workout Name:
Back Squat Day 9
Description:
Back Squat 5-5-5-5 @ 79%
Class:
All
Workout Name:
None
Description:
20 Slam Balls (50/30)
35 Pushups
50 Double Unders (Advanced 100 DU)
35 Pushups
20 Slam Balls
35 Pushups
50 Double Unders (Advanced 100 DU)
35 Pushups
20 Slam Balls
Performed by 12 athletes
Podium
Male RX:
5:49
Female RX:
7:43
Male Scaled:
8:25
Female Scaled:
7:09
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Thursday, August 27, 2015
Class:
All
Workout Name:
None
Description:
5 Work Sets
1 Push Press + 1 Push Jerk + 1 Split Jerk
1 Push Press + 1 Push Jerk + 1 Split Jerk
Class:
All
Workout Name:
None
Description:
3 rounds of:
10 Push Jerks (M 155/F 105) - Advanced 185/125
20 pistols
10 Push Jerks (M 155/F 105) - Advanced 185/125
20 pistols
Comments:
Compare to 4/24/2013
Performed by 11 athletes
Podium
Male RX:
5:45
Female RX:
Male Scaled:
5:48
Female Scaled:
5:15
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Wednesday, August 26, 2015
Class:
All
Workout Name:
Rankel
Description:
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Performed by 14 athletes
Podium
Male RX:
7+63reps
Female RX:
6+2reps
Male Scaled:
5+22reps
Female Scaled:
5+15reps
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Class:
Endurance
Workout Name:
None
Description:
The Dirty 30
30 second sprint
30 second rest
30 times
Score is total distance
30 second sprint
30 second rest
30 times
Score is total distance
Performed by 1 athlete
Podium
Male RX:
133,858 in
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, August 25, 2015
Class:
All
Workout Name:
Back Squat Day 8
Description:
Back Squat 3-3-3-3-3 @ 87%
Back Rack Hold 2x15 seconds @ 108%
Back Rack Hold 2x15 seconds @ 108%
Class:
All
Workout Name:
Row 1
Description:
Row 500m
Performed by 21 athletes
Podium
Male RX:
1:23
Female RX:
1:44
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Row 2
Description:
Row 500m
Performed by 10 athletes
Podium
Male RX:
1:35
Female RX:
2:10
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Row 3
Description:
Row 500m
Performed by 10 athletes
Podium
Male RX:
1:37
Female RX:
2:12
Male Scaled:
Female Scaled:
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Monday, August 24, 2015
Class:
All
Warmup:
Skill:
Rope Climbs
Advanced:
5 sets to work on pullover progression:
1 strict toe to bar
1 strict shin to bar
1 strict knee to bar
1 strict thigh to bar
1 pullover
Rope Climbs
Advanced:
5 sets to work on pullover progression:
1 strict toe to bar
1 strict shin to bar
1 strict knee to bar
1 strict thigh to bar
1 pullover
Workout Name:
None
Description:
21 Box Jumps 24/20"
9 Power Snatch, 115/75
15 Box Jumps
15 Power Snatch
9 Box Jumps
21 Power Snatch
9 Power Snatch, 115/75
15 Box Jumps
15 Power Snatch
9 Box Jumps
21 Power Snatch
Comments:
Thanks Nick Sorrel (Brute Strength Gymnastics Coach) for the pullover drill
https://instagram.com/p/6i01KzqJy1/?taken-by=nicksorrel
https://instagram.com/p/6i01KzqJy1/?taken-by=nicksorrel
Performed by 14 athletes
Podium
Male RX:
4:56
Female RX:
7:56
Male Scaled:
7:33
Female Scaled:
9:47
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Friday, August 21, 2015
Class:
All
Workout Name:
None
Description:
5 RFT
7 Squat Cleans 155/105
14 Kettlebell Swings, 53/35
7 Squat Cleans 155/105
14 Kettlebell Swings, 53/35
Cooldown:
Beginner/Intermediate: 2x15 GHDSU (beginners go parallel with floor, intermediate touch floor or med ball)
Advanced: 2x20-25 GHDSU
Advanced: 2x20-25 GHDSU
Performed by 12 athletes
Podium
Male RX:
6:40
Female RX:
8:56
Male Scaled:
12:22
Female Scaled:
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Thursday, August 20, 2015
Class:
All
Workout Name:
Back Squat Cycle Day 7
Description:
Back Squat 4-4-4-4-4 @ 82%
Class:
All
Workout Name:
None
Description:
3 RFT
60 Double Unders
30 Wall Balls
15 Pullups (Advanced 25 Pullups)
60 Double Unders
30 Wall Balls
15 Pullups (Advanced 25 Pullups)
Performed by 11 athletes
Podium
Male RX:
9:32
Female RX:
Male Scaled:
16:57
Female Scaled:
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Wednesday, August 19, 2015
Class:
All
Warmup:
Muscle Up Progressions
Beginner: 5 sets of 5 strict ring rows + 3 kipping ring rows
Intermediate: Practice Hollow Swings on rings and transitions on low rings (keep feet straight with heels on floor)
Advanced: alternating EMOM 10
A) 1-2 attempts at max time paralette HS hold
B) 1 set max time paralette L-sit
Beginner: 5 sets of 5 strict ring rows + 3 kipping ring rows
Intermediate: Practice Hollow Swings on rings and transitions on low rings (keep feet straight with heels on floor)
Advanced: alternating EMOM 10
A) 1-2 attempts at max time paralette HS hold
B) 1 set max time paralette L-sit
Workout Name:
None
Description:
AMRAP 12
6 Muscle Ups (9 Ring Dips for scaling)
12 Box Jumps, 30/24"
18/15 Cal Row
6 Muscle Ups (9 Ring Dips for scaling)
12 Box Jumps, 30/24"
18/15 Cal Row
Performed by 15 athletes
Podium
Male RX:
4+19reps
Female RX:
Male Scaled:
4+22reps
Female Scaled:
2-way Tie
3+29reps
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Class:
Endurance
Workout Name:
None
Description:
90 second ladder: Each interval is for max distance, rest can be standing or walking
90 second run, 60 second rest
90 second run, 45 second rest
90 second run, 30 second rest
90 second run, 15 second rest
90 second run, 30 second rest
90 second run, 45 second rest
90 second run, DONE!
"score" for the workout is total distance
90 second run, 60 second rest
90 second run, 45 second rest
90 second run, 30 second rest
90 second run, 15 second rest
90 second run, 30 second rest
90 second run, 45 second rest
90 second run, DONE!
"score" for the workout is total distance
Performed by 3 athletes
Podium
Male RX:
2,600 m
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, August 18, 2015
Class:
All
Workout Name:
None
Description:
4 RFT
9 Hang Power Snatch, 95/65
15 Burpees
Run 400m
9 Hang Power Snatch, 95/65
15 Burpees
Run 400m
Cooldown:
4x8 Barbell Good Mornings, weighted if possible
Performed by 17 athletes
Podium
Male RX:
12:32
Female RX:
17:29
Male Scaled:
17:26
Female Scaled:
15:37
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Monday, August 17, 2015
Class:
All
Workout Name:
None
Description:
5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl
Comments:
Compare to 9/24/2014
Performed by 17 athletes
Podium
Male RX:
5:20
Female RX:
9:00
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Back Squat Day 6
Description:
Back Squat 5-5-5-5-5 @ 77%
Saturday, August 15, 2015
Class:
Endurance
Workout Name:
None
Description:
AMRAP 15 min
3 x
3 push ups
3 sit ups
3 squats
Hill Run
Sprint to the cone and back
3x
6 push ups
6 sit ups
6 squats
Hill Run
Sprint to the cone and back
9, 12, 15 etc.
3 x
3 push ups
3 sit ups
3 squats
Hill Run
Sprint to the cone and back
3x
6 push ups
6 sit ups
6 squats
Hill Run
Sprint to the cone and back
9, 12, 15 etc.
Performed by 2 athletes
Podium
Male RX:
4+60reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, August 14, 2015
Class:
All
Workout Name:
Back Squat Cycle Day 5
Description:
Back Squat 6-6-6-6 @ 72%
Class:
All
Workout Name:
Grown Up Annie
Description:
80 Double Unders
30 Toes to Bar
60 Double Unders
20 Toes to Bar
40 Double Unders
10 Toes to Bar
20 Double Unders
30 Toes to Bar
60 Double Unders
20 Toes to Bar
40 Double Unders
10 Toes to Bar
20 Double Unders
Performed by 7 athletes
Podium
Male RX:
5:15
Female RX:
Male Scaled:
15:12
Female Scaled:
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Thursday, August 13, 2015
Class:
All
Warmup:
5x5 strict pullups, weighted if possible, rest as needed
Workout Name:
None
Description:
Run 800m
21 Front Squats, 95/65
12 Bar Facing Burpees
15 Front Squats
9 Bar Facing Burpees
9 Front Squats
6 Bar Facing Burpees
21 Front Squats, 95/65
12 Bar Facing Burpees
15 Front Squats
9 Bar Facing Burpees
9 Front Squats
6 Bar Facing Burpees
Performed by 17 athletes
Podium
Male RX:
6:46
Female RX:
9:12
Male Scaled:
9:44
Female Scaled:
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Wednesday, August 12, 2015
Class:
All
Workout Name:
None
Description:
5 RFT
5 Power Cleans, 205/135
10 Handstand Pushups
5 Power Cleans, 205/135
10 Handstand Pushups
Cooldown:
5 sets of 20 second hip extension hold (weighted if possible)
Performed by 15 athletes
Podium
Male RX:
6:51
Female RX:
Male Scaled:
11:28
Female Scaled:
8:06
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Class:
Endurance
Workout Name:
1 Mile Time Trial
Description:
Run 1 Mile
Performed by 1 athlete
Podium
Male RX:
8:47
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, August 11, 2015
Class:
All
Workout Name:
Back Squat Day 4
Description:
Back Squat 3-3-3-3-3 @ 85%
then
20 Second Back Rack Hold @ 105%
then
20 Second Back Rack Hold @ 105%
Class:
All
Workout Name:
None
Description:
3 Rounds
Row 30/24 Cal
18 Slam Balls (50/30)
Rest 2 minutes between rounds
Row 30/24 Cal
18 Slam Balls (50/30)
Rest 2 minutes between rounds
Performed by 18 athletes
Podium
Male RX:
9:48
Female RX:
10:58
Male Scaled:
Female Scaled:
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Monday, August 10, 2015
Class:
All
Warmup:
Warm up snatch for 6-7 minutes
Workout Name:
None
Description:
Beginners: 10 min to work on High Hang Squat Snatch
Intermediate+: 10 min EMOM - 1 Low Hang Squat Snatch
Intermediate+: 10 min EMOM - 1 Low Hang Squat Snatch
Class:
All
Workout Name:
None
Description:
AMRAP 7
3 Power Snatch, 135/85
3 Chest to Bar Pullups
6 Power Snatch
6 Chest to Bar Pullups
9 Power Snatch
9 Chest to Bar Pullups
12/12, 15/15, etc
3 Power Snatch, 135/85
3 Chest to Bar Pullups
6 Power Snatch
6 Chest to Bar Pullups
9 Power Snatch
9 Chest to Bar Pullups
12/12, 15/15, etc
Performed by 17 athletes
Podium
Male RX:
90 reps
Female RX:
Male Scaled:
66 reps
Female Scaled:
55 reps
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Saturday, August 08, 2015
Class:
All
Workout Name:
None
Description:
3 RFT
Row 300m
Run 400m
12 Power Snatch, 75/55
Row 300m
Run 400m
12 Power Snatch, 75/55
Performed by 2 athletes
Podium
Male RX:
14:51
Female RX:
Male Scaled:
Female Scaled:
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Friday, August 07, 2015
Class:
All
Warmup:
10min Alternating EMOM
A) 30' Handstand Walk or 30 Second Handstand Hold
B) 40 Double Unders or 30 seconds double under practice
A) 30' Handstand Walk or 30 Second Handstand Hold
B) 40 Double Unders or 30 seconds double under practice
Workout Name:
None
Description:
15-12-9
Deadlift 275/185
Burpee Pullup
Advanced
12-9-6
Deadlift 315/215
Burpee Bar Muscle Up
Deadlift 275/185
Burpee Pullup
Advanced
12-9-6
Deadlift 315/215
Burpee Bar Muscle Up
Performed by 5 athletes
Podium
Male RX:
7:57
Female RX:
Male Scaled:
10:33
Female Scaled:
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Thursday, August 06, 2015
Class:
All
Workout Name:
None
Description:
Back Squat 4-4-4-4-4-4 @ 80%
Class:
All
Workout Name:
None
Description:
200m Sandbag Run (50/30)
15 Push Press 135/95
200m Sandbag Run (50/30)
12 Push Press
200m Sandbag Run (50/30)
9 Push Press
200m Sandbag Run (50/30)
6 Push Press
15 Push Press 135/95
200m Sandbag Run (50/30)
12 Push Press
200m Sandbag Run (50/30)
9 Push Press
200m Sandbag Run (50/30)
6 Push Press
Performed by 12 athletes
Podium
Male RX:
6:28
Female RX:
Male Scaled:
9:30
Female Scaled:
7:54
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Wednesday, August 05, 2015
Class:
All
Warmup:
Muscle Up Skill Work
Advanced: 5 sets of 3 reps of 1 Muscle Up + 2 Ring Dips
Intermediate: 5 Alternating Sets of
A) 3 Ring Pullups with 1 second hold at the top
B) 3 Full ROM ring dips or ring support to drop to bottom of dip
Beginner: 5 Alternating Sets of:
A) 5 Strict Ring Rows
B)10 Second Ring Support hold
Advanced: 5 sets of 3 reps of 1 Muscle Up + 2 Ring Dips
Intermediate: 5 Alternating Sets of
A) 3 Ring Pullups with 1 second hold at the top
B) 3 Full ROM ring dips or ring support to drop to bottom of dip
Beginner: 5 Alternating Sets of:
A) 5 Strict Ring Rows
B)10 Second Ring Support hold
Workout Name:
None
Description:
Row 750m
50 Wall Balls
25 Power Cleans, 135/95
50 Wall Balls
25 Power Cleans, 135/95
Performed by 13 athletes
Podium
Male RX:
6:00
Female RX:
8:23
Male Scaled:
Female Scaled:
11:09
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Tuesday, August 04, 2015
Class:
All
Workout Name:
None
Description:
21 Kettlebell Swings, 70/53
21 Ring Pushups
400m run
15 Kettlebell Swings
15 Ring Pushups
400m run
9 Kettlebell Swings
9 Ring Pushups
21 Ring Pushups
400m run
15 Kettlebell Swings
15 Ring Pushups
400m run
9 Kettlebell Swings
9 Ring Pushups
Cooldown:
40 Alternating Kettlebell Box Step ups (2x35# to 20"/2x26# to 16")
Performed by 15 athletes
Podium
Male RX:
6:06
Female RX:
Male Scaled:
7:20
Female Scaled:
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Monday, August 03, 2015
Class:
All
Workout Name:
Back Squat Day 2
Description:
Back Squat 5-5-5-5-5 @ 75%
Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Double-unders
Sit-ups
Cooldown:
2x12-15 rep hip extension
Performed by 18 athletes
Podium
Male RX:
5:38
Female RX:
7:00
Male Scaled:
8:48
Female Scaled:
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Saturday, August 01, 2015
Class:
All
Workout Name:
VW
Description:
37 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
57 KB Swings (M 53/F 36)
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
57 KB Swings (M 53/F 36)
Comments:
Happy Birthday Val and Will!
Performed by 6 athletes
Podium
Male RX:
16:55
Female RX:
Male Scaled:
31:08
Female Scaled:
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