Wednesday, August 31, 2016

Class:
All
Warmup:
Beginner
5 sets of 5 hollow swings and then 3 strict banded pullups
then practice kipping pullups
Intermediate
5 sets of:
5 hollow swings + 3 kipping pullups + 1 chest to bar pullup
Advanced
5 sets of:
3 Hollow Swings + 1 Bar Muscle Up + 1 Forward Roll + 1 Pullover + 1 Bar Muscle Up + 1 Forward Roll
Workout Name:
None
Description:
4 rounds
Bike 25/18 Cal (35/25 on Schwinn bikes)
Rest 3:00

Score is total time on bike excluding rest
Cooldown:
3 minute seated forward fold
2 minute puppy dog with hands on box
Performed by 7 athletes
Podium
Male RX:
Matthew A
2:45
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, August 30, 2016

Class:
All
Workout Name:
None
Description:
2 Sets
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
65#/35#

Then
3 sets of 5 reps
Snatch Balance 65/35 (have a partner hold a PVC pipe to practice dropping under)
Advanced: Non-heaving snatch balance
Performed by 9 athletes
Podium
Male:
7-way Tie
65 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar
Cooldown:
Max Effort Unbroken Perfect Pushups (if missed on Monday)
or
4 sets of 5 reps strict ring dips (advanced: deep ring dips to shoulder below top of ring)
Performed by 16 athletes
Podium
Male RX:
Matthew A
6:46
Female RX:
Care B
7:41
Male Scaled:
Jacob R
11:10
Female Scaled:
Show All Results

Monday, August 29, 2016

Class:
All
Workout Name:
None
Description:
Back Squat 4-4-4 @ 77.5%
Performed by 19 athletes
Podium
Male:
Matthew A
335 lbs
Female:
Carolina H
140 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
Max Effort Unbroken Perfect Pushups
Comments:
Compare to 8/16/2016
Performed by 17 athletes
Podium
Male RX:
2-way Tie
56 reps
Female RX:
Carolina H
30 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35
Performed by 16 athletes
Podium
Male RX:
Dennis S
8:55
Female RX:
Care B
9:35
Male Scaled:
Jacob R
11:23
Female Scaled:
Show All Results

Sunday, August 28, 2016

Class:
Endurance
Workout Name:
James' Bday WOD
Description:
25 min AMRAP
8 hills
25 jumping squats
25 burpees
25 star jumps
Performed by 2 athletes
Podium
Male RX:
Drew M
2+5reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Saturday, August 27, 2016

Class:
All
Workout Name:
None
Description:
Bench Press 5x5 @ 70%
Performed by 5 athletes
Podium
Male:
Joey S
185 lbs
Female:
Karen B
95 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 7
30 Heavy Jump Rope
15 Power Snatch, 75/55
Cooldown:
Perform the pushup progression from Tuesday/Thursday if missed
or
Build to a heavy sled/tire drag (facing forward using yellow straps)
Performed by 4 athletes
Podium
Male RX:
Matt L
3+33reps
Female RX:
Karen B
3+12reps
Male Scaled:
Female Scaled:
Show All Results

Friday, August 26, 2016

Class:
All
Workout Name:
None
Description:
Every 3 minutes for 15 minutes (5 rounds)
12 Thrusters, 105/70
12 Pullups
30' Forward + Backward Bear Crawl (Advanced: 30' HS Walk)
Cooldown:
2 sets
15 Barbell Good Mornings
45 seconds Hollow Rock hold
Rest 1 minute between rounds
Performed by 5 athletes
Podium
Male RX:
3-way Tie
5+0reps
Female RX:
Male Scaled:
Douglas T
5+0reps
Female Scaled:
Show All Results

Thursday, August 25, 2016

Class:
All
Workout Name:
None
Description:
3 Super Sets (Rest 2 minutes between sets)
12 Bent over barbell rows
12 GHD Situps
2 Gym Lengths Farmers Carry
Performed by 4 athletes
Podium
Male:
2-way Tie
210 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
5 rounds for time
Run 400m
Rest 2:00
Performed by 9 athletes
Podium
Male RX:
Drew M
14:38
Female RX:
Nora G
15:04
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
(based on max pushups)
<10
3 sets of 4 pushups with :20 rest
30 Second Pushup Plank hold
10-20
3 sets of 6 pushups with :20 rest
45 Second Pushup Plank hold
21-30
4 sets of 8 pushups, :20 rest
60 second pushup plank hold
30+
4 sets of 12 pushups, :20 rest
90 second pushup plank hold
Performed by 3 athletes
Podium
Male RX:
2-way Tie
48 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Wednesday, August 24, 2016

Class:
All
Warmup:
12 minutes to warmup/practice squat snatch
Advanced: build to a heavy single around 80-90%
Workout Name:
None
Description:
30 Toes to Bar
30/21 Calorie Row
15 Squat Snatch, 115/75
60/42 Calorie Row
15 Squat Snatch, 115/75
30/21 Calorie Row
30 Toes to Bar
Performed by 12 athletes
Podium
Male RX:
Matthew A
15:55
Female RX:
Male Scaled:
Sam D
20:56
Female Scaled:
Karen B
18:23
Show All Results

Tuesday, August 23, 2016

Class:
All
Workout Name:
None
Description:
Shoulder Press 1x4 @ 70%
Shoulder Press 4x4 @ 75%
Comments:
Compare to 7/19/2016 & 8/12/2016
Performed by 14 athletes
Podium
Male:
Jordan R
175 lbs
Female:
Chelsea L
90 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
4 RFT
30 Situps
10 Deadlift, 135/95
5 Bar Muscle Ups
Performed by 17 athletes
Podium
Male RX:
Dennis S
7:34
Female RX:
Male Scaled:
Drew M
7:00
Female Scaled:
Chelsea L
7:04
Show All Results
Class:
All
Workout Name:
None
Description:
Based on max unbroken perfect pushups
<10
5 PU - :60 rest - 4 PU - :60 rest - 3 PU
10-20
8 PU - :60 rest - 7 PU - :60 rest - 6 PU
21-29
13 PU - :60 rest - 11 PU - :60 rest - 9 PU
30+
60% reps - :60 rest - 50% reps - :60 rest - 40% reps
Performed by 5 athletes
Podium
Male RX:
2-way Tie
75 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Monday, August 22, 2016

Class:
All
Workout Name:
None
Description:
Power Clean 1RM
Performed by 20 athletes
Podium
Male:
2-way Tie
285 lbs
Female:
Brittany E
155 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For time
12 Power Cleans, 185/115 (70-75% of 1RM)
24 Bar Facing Burpees
36 Wall Balls
Cooldown:
800m run
Foam Roll Lats
Performed by 18 athletes
Podium
Male RX:
Matthew A
3:23
Female RX:
Brittany E
5:08
Male Scaled:
Marshal T
4:12
Female Scaled:
Care B
4:28
Show All Results

Sunday, August 21, 2016

Class:
Endurance
Workout Name:
Brandi and Chad Bday WOD
Description:
2 RFT
Run 800m
19 KB swings
81 medball Situps
Run 800m
17 push-ups
890 m row
Performed by 5 athletes
Podium
Male RX:
Chad R
33:29
Female RX:
Nora G
36:30
Male Scaled:
chris g
45:40
Female Scaled:
Show All Results

Saturday, August 20, 2016

Class:
All
Workout Name:
None
Description:
Deadlift 3-Rep
Performed by 2 athletes
Podium
Male:
chris g
345 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds for time of:
60 Double Unders
15 Lateral Bar Burpees
9 Deadlifts 245/155
Performed by 3 athletes
Podium
Male RX:
Danny J
14:49
Female RX:
Male Scaled:
Drew M
10:36
Female Scaled:
Show All Results

Friday, August 19, 2016

Class:
All
Workout Name:
None
Description:
For time
15-10-5
Handstand Pushups
Power Cleans, 155/105

Advanced: 30-20-10 HSPU
Performed by 8 athletes
Podium
Male RX:
Jeff F
4:22
Female RX:
Carolina H
9:09
Male Scaled:
Louis R
9:00
Female Scaled:
Nora G
12:24
Show All Results
Class:
All
Workout Name:
None
Description:
4 rounds
Row 25/18 Cal
Rest 2:00
Performed by 7 athletes
Podium
Male RX:
Louis R
4:35
Female RX:
Carolina H
4:21
Male Scaled:
Female Scaled:
Show All Results

Thursday, August 18, 2016

Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5 @ 70%
Performed by 8 athletes
Podium
Male:
Brett W
245 lbs
Female:
Carolina H
145 lbs
Show All Results
Class:
All
Workout Name:
TK
Description:
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Performed by 9 athletes
Podium
Male RX:
Brett W
8+10reps
Female RX:
Male Scaled:
Thomas M
6+0reps
Female Scaled:
Care B
7+11reps
Show All Results

Wednesday, August 17, 2016

Class:
All
Workout Name:
None
Description:
5 RFT
16 Med Ball Squat Cleans, 20/14
8 Push Press 135/85
Performed by 10 athletes
Podium
Male RX:
Justin K
5:44
Female RX:
Chelsea L
5:32
Male Scaled:
Matthew A
6:39
Female Scaled:
Care B
6:18
Show All Results
Class:
All
Workout Name:
None
Description:
40 Alternating Box Step Ups for time
Performed by 5 athletes
Podium
Male RX:
Justin K
1:25
Female RX:
Chelsea L
1:54
Male Scaled:
Female Scaled:
Show All Results

Tuesday, August 16, 2016

Class:
All
Workout Name:
None
Description:
5 Work Sets
1 High Hang Power Clean + 2 Power Cleans, drop between reps
Comments:
Compare to 8/8/2016
Performed by 18 athletes
Podium
Male:
Matthew A
255 lbs
Female:
2-way Tie
115 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 RFT
Run 400m
21 Toes to Bar
12 Slam Balls 50/30
Performed by 19 athletes
Podium
Male RX:
Drew M
10:42
Female RX:
Chelsea L
12:00
Male Scaled:
Dennis S
9:52
Female Scaled:
Karen B
12:45
Show All Results
Class:
All
Workout Name:
None
Description:
Max Effort Unbroken Perfect Pushups
Performed by 12 athletes
Podium
Male RX:
2-way Tie
50 reps
Female RX:
Karen B
43 reps
Male Scaled:
Female Scaled:
Show All Results

Monday, August 15, 2016

Class:
All
Workout Name:
None
Description:
Overhead Squat 3-3-3
Comments:
Compare to 7/19/2016
Performed by 19 athletes
Podium
Male:
Brett W
205 lbs
Female:
2-way Tie
100 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 RFT
7 Hang Squat Snatch 95/65
14 Box Jumps, 24/20
21 Deadlifts 95/65
Cooldown:
3 minute bike
Comments:
Advanced: 115/75 (must be able to squat snatch 185/105+)
Performed by 16 athletes
Podium
Male RX:
Brett W
4:25
Female RX:
Chelsea L
5:36
Male Scaled:
Matthew T
8:38
Female Scaled:
Karina R
11:38
Show All Results

Sunday, August 14, 2016

Class:
Endurance
Workout Name:
None
Description:
For time
Run 1200m
50 pullups
100 pushups
150 squats or alternating lunges with weight overhead
Row 1500m or Run 1200m
Performed by 5 athletes
Podium
Male RX:
Drew M
30:18
Female RX:
Nora G
21:51
Male Scaled:
chris g
30:55
Female Scaled:
Karina R
33:54
Show All Results

Saturday, August 13, 2016

Class:
All
Workout Name:
Elizabeth
Description:
21-15-9 reps of:
Clean 135 pounds
Ring dips
Cooldown:
8AM Cash Out
4 Rounds
12 V-Ups
:30 Top of Pushup Plank Hold
Comments:
Note: these are squat cleans

Compare to 3/25/2015, 4/1/2014, 10/14/2013
Performed by 5 athletes
Podium
Male RX:
Joey S
9:08
Female RX:
Male Scaled:
chris g
13:55
Female Scaled:
Nora G
13:15
Show All Results

Friday, August 12, 2016

Class:
All
Workout Name:
None
Description:
Shoulder Press 5-5-5-5-5
Comments:
Start at 70%
Compare to 7/13/2016
Performed by 2 athletes
Podium
Male:
Douglas T
120 lbs
Female:
Chelsea L
0 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
6 Rounds for total time, Alternating
A)
Bike 0.4/0.3 Miles
30-50 Double Unders (Should take :30-:45)
B)
Row 250m/200m
30-50 Double Unders (Should take :30-:45)

Rest :90 between rounds
Performed by 1 athlete
Podium
Male RX:
Douglas T
14:59
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Thursday, August 11, 2016

Class:
All
Warmup:
10 minutes to warm up for heavy squat cleans
Workout Name:
None
Description:
For time
50-40-30-20-10 Air Squats
25-20-15-10-5 Pushups
5-4-3-2-1 Squat Clean 225/135
Comments:
Scale Squat Cleans to 80% of 1RM

Courtesy of CrossFit Linchpin
Performed by 11 athletes
Podium
Male RX:
Jeff F
12:33
Female RX:
Male Scaled:
Zach L
10:58
Female Scaled:
Chelsea L
7:37
Show All Results

Wednesday, August 10, 2016

Class:
All
Warmup:
Skill: Rope Climbs
Advanced: 5 Legless rope climbs from a seated position, climb as high as you can legless and then use legs the rest of the way
Workout Name:
None
Description:
9-15-21 reps of:
Calorie Row
Power Snatch, 115/75
Performed by 14 athletes
Podium
Male RX:
Jordan R
5:54
Female RX:
Brittany E
10:30
Male Scaled:
Douglas T
8:50
Female Scaled:
Care B
11:00
Show All Results

Tuesday, August 09, 2016

Class:
All
Workout Name:
None
Description:
50 Strict Burpee Sandbag Clean & Jerks (each burpee includes a strict pushup)
50/30#
Performed by 12 athletes
Podium
Male RX:
Douglas T
4:23
Female RX:
Care B
6:22
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 5
5 Strict Unbroken Pullups
Cooldown:
3 minute seated forward fold
90 second lizard, each side
Comments:
Scale to an appropriate number
Performed by 10 athletes
Podium
Male RX:
Mathew K
10+0reps
Female RX:
Male Scaled:
Joey S
10+0reps
Female Scaled:
Show All Results

Monday, August 08, 2016

Class:
All
Workout Name:
None
Description:
7 Work Sets
1 High Hang Power Clean + 1 Power Clean (drop between reps)
Performed by 14 athletes
Podium
Male:
Jordan R
265 lbs
Female:
2-way Tie
105 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds for time of:
15 Thrusters, 95/65
15 Bar Facing Burpees
Cooldown:
400m recovery jog
Performed by 16 athletes
Podium
Male RX:
Zach L
5:54
Female RX:
Care B
7:15
Male Scaled:
Matthew T
5:58
Female Scaled:
Show All Results

Sunday, August 07, 2016

Class:
Endurance
Workout Name:
None
Description:
2 RFT
Run the 0.75 mile loop at Spott's park. At every pillar (located along Memorial Parkway), run down and back up the hill to the same pillar. There are a total of 20 hills in one round.
Performed by 3 athletes
Podium
Male RX:
chris g
60:00
Female RX:
Karina R
28:40
Male Scaled:
Douglas T
24:23
Female Scaled:
Show All Results

Saturday, August 06, 2016

Class:
All
Workout Name:
Barbara
Description:
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
Performed by 9 athletes
Podium
Male RX:
Joey S
36:06
Female RX:
Karen B
37:54
Male Scaled:
chris g
27:00
Female Scaled:
Karina R
50:23
Show All Results

Friday, August 05, 2016

Class:
All
Workout Name:
None
Description:
4 sets
25' overhead walking lunge with 2 kettlebells
Performed by 8 athletes
Podium
Male:
2-way Tie
70 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
7 RFT
:20 deadlift hold, 225/155
6 Burpee Box Jump Overs, 24/20
6 Slam Balls 50/30
Performed by 10 athletes
Podium
Male RX:
Matthew A
8:26
Female RX:
Male Scaled:
Female Scaled:
Nora G
11:08
Show All Results

Thursday, August 04, 2016

Class:
All
Workout Name:
None
Description:
AMRAP 12
15 Toes to Bar
12 Shoulder to Overhead, 115/75
Run 200m
Performed by 8 athletes
Podium
Male RX:
Matthew A
5+117reps
Female RX:
Nora G
4+2reps
Male Scaled:
Marshal T
4+0reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
With a partner, for total calories
0:00 - 2:00 Partner A Bikes 1:45 (15 second transition)
2:00 - 4:00 Partner B Bikes 1:45 (15 second transition)
4:00 - 6:00 Partner A Rows 1:45 (15 second transition)
6:00 - 8:00 Partner B Rows 2:00
Comments:
Half the class will start with rowing and other half with bike
Performed by 5 athletes
Podium
Male RX:
Jordan R
160 reps
Female RX:
Nora G
117 reps
Male Scaled:
Female Scaled:
Show All Results

Wednesday, August 03, 2016

Class:
All
Workout Name:
None
Description:
3x10 Sec OHS Hold, Empty Bar
5x1 Squat Snatch with 3-second pause at receiving position, 60-80%
EMOM 5
1 Squat Snatch, 80-90%. Pick one weight and stay there. Pick a weight you expect to hit 5 of 5 lifts and work on speed under and solid receiving position
Performed by 6 athletes
Podium
Male:
Jordan R
205 lbs
Female:
Karen B
75 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For time
150 Double Unders
50 Wall Balls
100 Double Unders
35 Wall Balls
50 Double Unders
20 Wall Balls
Performed by 8 athletes
Podium
Male RX:
Dennis S
8:41
Female RX:
Male Scaled:
Thomas M
14:35
Female Scaled:
Show All Results
Class:
Endurance
Workout Name:
None
Description:
Run 5 laps of in and outs
( Run 100m, jog/walk 100m... repeat 10 times)
Performed by 2 athletes
Podium
Male RX:
David P
10:10
Female RX:
Nora G
12:20
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Workout Name:
None
Description:
Run 6x300, rest by jogging/walking 100m in between
then
Run 4x200, rest by jogging/walking 100m in between
Cooldown:
CORE! (If there's time)
Performed by 2 athletes
Podium
Male RX:
David P
17:45
Female RX:
Nora G
20:55
Male Scaled:
Female Scaled:
Show All Results

Tuesday, August 02, 2016

Class:
All
Workout Name:
None
Description:
Back Squats
3x10 second pause at bottom, light weight
7-7-7, go heavy with 3 minute recovery between sets
Performed by 11 athletes
Podium
Male:
Chad R
275 lbs
Female:
Nora G
125 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For time
42 Med Ball Squat Cleans, 20/14
9 Ring Muscle Ups
30 Med Ball Squat Cleans
6 Ring Muscle Ups
18 Med Ball Squat Cleans
3 Ring Muscle Ups

Advanced: 12-9-6 Muscle Ups
Performed by 14 athletes
Podium
Male RX:
Jeff F
10:01
Female RX:
Male Scaled:
Chad R
8:57
Female Scaled:
Nora G
9:30
Show All Results

Monday, August 01, 2016

Class:
All
Workout Name:
None
Description:
2 Rounds for time of:
50 Burpees to 6" Target
40 Kettlebell Swings, 53/35
30/21 Cal Row
Cooldown:
3x20 weighted, anchored situps (dumbbells or sandbag on feet, hugging plate to your chest)
Performed by 16 athletes
Podium
Male RX:
Dennis S
15:15
Female RX:
Carolina H
15:31
Male Scaled:
Marshal T
20:07
Female Scaled:
Show All Results

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