Saturday, August 31, 2019

Class:
All
Warmup:
Warmup
With a partner
6:00 Bike
Non biking partner performs 10 Floor Sweeps, 10 Alternating High Kicks, 5 Ring Rows
Workout Name:
None
Description:
WOD
For time with a partner, split work any way
10 rounds of chest to bar "Cindy"
100/70 Calorie Row
40 D-Ball Cleans
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, August 30, 2019

Class:
All
Warmup:
:30 on, :15 transition/rest for 2 rounds (6:00 clock)
Burpees
Handstand Hold
Single-Arm Russian Kettlebell Swings
Single-Arm Kettlebell Thrusters
Workout Name:
None
Description:
3 Rounds
16 Kettlebell Snatches 53/35lbs
12/8 Calorie Bike
40' Handstand Walk

Beginner: 35/18; 80' Overhead Carry
Intermediate: 44/26; 4 Handstand Walk Attempts or :30 Handstand Hold
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Chong H
7:00
Show All Results
Class:
All
Workout Name:
None
Description:
Deadlift
3x10

Slow and controlled
Performed by 2 athletes
Podium
Male:
Female:
Chong H
145 lbs
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
40' Sled Push (Heavy AF)
12 Single-Arm Dumbell Shoulder to Overhead 70/50lbs
12 Pistols
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
20 Banded Good Mornings
15 Air Squats
10 Push Ups
Workout Name:
None
Description:
10 rounds for time of:
5 Burpees
7 Ring Rows
10 Kettlebell Swings
Cooldown:
3:00 seated straddle stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, August 29, 2019

Class:
QuickFit
Warmup:
Warmup
3 rounds
Bike :10, increase intensity across rounds
30 High Plank Shoulder Taps
Workout Name:
None
Description:
WOD
EMOM 20
A) Bike 18/12 Cal
B) 200' (back of gym to fence and back) Farmers Carry
C) :30 Side Plank/side
D) Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Move Steadily Through:
1:00 Squat Hold, supported
15 Empty Bar Presses
15 Pause Close Grip Overhead Squat w/ Empty Bar
15 Empty Bar Snatch Grip Romanian Deadlifts
1:00 Squat Hold, Unsupported
Workout Name:
None
Description:
Push Jerk
5x5 @ 70%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
3 Rounds
15/12 Calorie Row
12 Squat Cleans 135/95lbs
9 Burpee Box Jump Overs 24/20"
6 Squat Snatch 135/95lbs
Rest 3:00

Practice going touch and go during this WOD, even if it isn't for the full set.

Beginner: 75/45; Burpee Box Step Overs
Intermediate: 105/75
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Karina R
26:25
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
3 Legless Rope Climbs
15/12 Calorie Bike
2 Legless Rope Climbs
15/12 Calorie Bike
1 Legless Rope Climb
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, August 28, 2019

Class:
All
Warmup:
3 Steady Rounds
10 Kettlebell Taters
10 Controlled Bench Dips
Bike 400m
Workout Name:
None
Description:
Power Snatch
5 Rounds
:60 on, 2:00 off
Singles @ 75-80%
Drop and Reset

The object here is to work on repeating moderately heavy singles with short rest.
Performed by 2 athletes
Podium
Male:
Sebastian A
145 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
4 Devils Press 50/35s
6 Ring Dips
8 Alternating Pistols

Beginner: 30/15#; Bench Dips; 8 Step Back Lunges
Intermediate: 40/25#; Bar Dips; Assisted Pistols
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Sebastian A
4+10reps
Female RX:
Male Scaled:
Kenny S
4+3reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 3 Minutes x 3

20/12 Calories on Bike
Max Bench Press Reps*

Rest 3:00

*R1 115/75lbs, R2 135/95lbs, R3 165/115lbs.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
1:00 Ski
Sled Push (Warm Up weight)
1:00 Jump Rope (50 singles + practice doubles)
Workout Name:
None
Description:
Ski 1000m
3 Sled Push (there and back)
50 Double Unders
50 Sit Ups
50 Double Unders
3 Sled Push (there and back)
Ski 1000m
Cooldown:
2:00 D-Ball Hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, August 27, 2019

Class:
All
Warmup:
Athletes Run 400m
then
Stretch
then
3 reps of Misfit Clean Complex, building in weight
Workout Name:
None
Description:
Misfit Clean Complex 2.0
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
Performed by 4 athletes
Podium
Male:
2-way Tie
155 lbs
Female:
Karina R
70 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
400m Run
30 Air Squats
25 Push Ups
20 Pull Ups

Time cap 20:00

Bad push ups don't make you better! Scale so the push ups can be perfect! Pull Ups shouldn't be more than 3 sets for all three rounds.

Beginner: 25 Air Squats; 15/10 Push Ups; 10 Banded Pull Ups
Intermediate: 20/12 Push Ups; 15 Pull Ups
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Sebastian A
13:42
Female RX:
Male Scaled:
Kenny S
16:49
Female Scaled:
Karina R
18:51
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row
1000m x 3
Rest 5:00

Goal is negative splits
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
:20 Side Plank/side
10/7 Calorie Row
Workout Name:
None
Description:
3 rounds
10 Lateral Burpees over Rower
20/14 Calorie Row
10 Lateral Burpees over Rower
20 Alternating Dumbbell Snatch

Rest 2:00
Cooldown:
2x20 reps landmine rotations
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, August 26, 2019

Class:
All
Warmup:
3 Steady Rounds
10 Lateral Squats (add dumbbells on rounds 2/3)
10 Push Ups
Run 100m
Workout Name:
None
Description:
Back Squat 5RM
Performed by 2 athletes
Podium
Male:
Kenny S
180 lbs
Female:
Karina R
145 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
25 Power Cleans 115/75lbs
25 Front Squats 115/75lbs
25 Thrusters 115/75lbs
100m Walking Lunge Steps (unweighted)

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Kenny S
13:32
Female Scaled:
Karina R
12:26
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Max Calories on AAB
:20 x 3
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
40 Flutter Kicks
20 Sit Ups
10 V-Ups
5 Burpees
Workout Name:
None
Description:
TWO-STROKE PULL
5 rounds:
300-m run
20 / 15-cal Assault Bike
44-ft sled pull (standing rope pull)

Time cap: 18 minutes
Cooldown:
Foam roll quads/calves
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, August 24, 2019

Class:
All
Warmup:
Mini baseline
Row 250m
20 Air Squats
15 Sit Ups
10 Push Ups
5 Pull Ups/Ring Rows
Workout Name:
None
Description:
With a partner
3 rounds
25/18 Calorie Bike and Row (one on each, then switch - perform both every round)
40 Push Ups
1-way sled push each (one partner pushes out, other pushes back) - Go heavy
Cooldown:
2 rounds
15 GHD Hip Extensions
:30 Star Plank/side
Rest as needed between movements.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, August 23, 2019

Class:
All
Warmup:
With a Partner, Move Steadily Through
20 Light RDLs while Partner Holds a Dead Hang, then switch
20 Light Push Presses while Partner while Partner Perform Hollow Rocks, then switch
20 Calorie Row While Partner Performs a Handstand Hold (Freestanding or against a wall), then switch
Workout Name:
None
Description:
21-15-9
Hang Power Clean 115/75lbs
Shoulder to Overhead
Calorie Row

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Kenny S
12:38
Female Scaled:
Karina R
10:10
Show All Results
Class:
All
Workout Name:
None
Description:
Deadlift
3x8

Slow and controlled!
Performed by 1 athlete
Podium
Male:
Kenny S
155 lbs
Female:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
For Time
100m Overhead Plate Carry 45/25lbs
20 Toes to Bar
30 Dumbbell Snatch 70/50lbs
20 Toes to Bar
100m Overhead Plate Carry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
3 rounds
10m Forward + Backward Bear Crawl
20 Flutter Kicks
Workout Name:
None
Description:
Weight Vest Friday
Every 3:00 for 15:00
10/7 Calorie Ski
10/7 Push Ups
15 Sit Ups
20 Squats*

*Add 5 squats each round
Cooldown:
3:00 minute row or bike (no vest)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, August 22, 2019

Class:
All
Warmup:
On a 7 Minute Clock
Bike 1000/800m
30 Jumping Lunges
20 Pull Up Shoulder Activations
Max Freestanding HS Hold in Remaining Time
Workout Name:
None
Description:
Push Jerk
5x5 @ 65%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
AMRAP 3 Minutes x 3

2 D-Ball Clean over Shoulder
4 Strict Pull Ups
8/4 Calorie Bike

Rest 2:00

Restart each time

Beginner: 50/30
Intermediate: 70/50
Advanced: 100/70
Competitor: 150/100
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
For Time
30 Muscle Ups

Time cap 10:00.

Or 20 minutes to practice ring dips and transition drills.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
15 Air Squats
10 Push Ups
100m Ski
10 Push Ups
15 Air Squats
Workout Name:
None
Description:
500-400-300-200-100m Ski
25-20-15-10-5 Wall Balls
10-8-6-4-2 Burpees
Cooldown:
3 sets
100' (two gym lengths) double kettlebell front rack carry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, August 20, 2019

Class:
All
Warmup:
With a Partner, Move Steadily Through:
40 Wallballs In Sets of 10 (if the ball drops, both partners do 5 burpees)
Run 400m (alternate 100m at a time)
:60 Hanging Knee Raise Hold (Both athletes at the same time for :60 each)
Workout Name:
None
Description:
Power Clean
5 Rounds
:60 on
2:00 off
Singles @ 75-80%

The objective is to work on repeating moderately heavy singles with short rest. We want to see deliberately fast singles. All drop and reset. Target 6-10 reps per round. What aspect of the power clean do you want to focus on? Use these reps as an opportunity to improve your technique and positions.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Karina R
38 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
40 Single-Arm Dumbbell Overhead Squats 50/35lbs
Run 400m
20 GHD Sit Ups or 40 Sit Ups
Run 400m
40 Single-Arm Dumbbell Overhead Squats

Mobility Scale: Dumbbell Goblet Squats
Beginner: 30/15
Intermediate: 40/25
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Karina R
11:01
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row
500m x 6
Rest 2:00

Goal is negative splits
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
10 Banded Good Mornings
100 Single Under jump rope
Workout Name:
None
Description:
3 rounds for time of:
1000/800m Bike
21 Kettlebell Swings
:30 Side Plank/side
Cooldown:
3 sets of 10 Lateral Box Step Ups/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, August 16, 2019

Class:
All
Warmup:
2 Steady Rounds
10+10 Single-Arm Russian Kettlebell Swing 53/35lbs
10 Hollow Rocks
:20 Chin Over Bar Hold
Run 100m
Workout Name:
None
Description:
Deadlift
8 Reps @ 155/105lbs
7 Reps @ 245/145lbs
6 Reps @ 275/185lbs
5 Reps @ 315/205lbs
4 Reps @ 335/225lbs

Scale to start around 40% 1RM and end around 80% 1RM.

Time cap 6:00
Performed by 4 athletes
Podium
Male RX:
Sebastian A
3:10
Female RX:
Male Scaled:
Kenny S
6:02
Female Scaled:
Karina R
6:00
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
100m Farmers Carry 50/35s
30 Calorie Row
100m Farmers Carry
30 Burpees to 6" Target
100m Farmers Carry

Time cap: 12:00

Beginner: 35/20#
Intermediate/Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Sebastian A
8:22
Female RX:
Karina R
11:53
Male Scaled:
Kenny S
11:59
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 3 Minutes x 3

8 Ring Dips
12 Shoulder to Overhead 135/95lbs
Max Rope Climbs in remaining time

Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2:00 Bike
Workout Name:
None
Description:
5 rounds for time of:
5 Burpees to Plate
30 Plate Jumps
10 Plate Ground to Overhead
30 Plate Jumps
5 Burpees to Plate

Rest 1:00 between rounds
Cooldown:
1:00 Hip Bridge
:30 Side Plank/side
1:00 Low Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, August 15, 2019

Class:
All
Warmup:
5:00 Bike
then
Stretch
then
Push Jerk Skill Work
3 sets
5 Pause Push Jerks, building in weight
Workout Name:
None
Description:
Push Jerk 1RM
Performed by 1 athlete
Podium
Male:
Kenny S
150 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
90 Double Unders
30 Dumbbell Snatch 50/35lbs

Beginner: 60 Plate Jumps or 150 Singles; 30/15#
Intermediate: 50 DU; 40/25#
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Kenny S
10:19
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
2 Rounds
Run 400m
Rest :90
Row 500m
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 3:00 x 4
2 Sled Push (there and back)
30/20 Heavy Jump Rope
Max reps Ring Rows or Strict Pull Ups in remaining time

Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, August 14, 2019

Class:
All
Warmup:
3 Steady Rounds
5 Power Position Power Snatch + Overhead Squat
10 Box Jumps, Step Down
12 Deadbugs
Workout Name:
None
Description:
Misfit Snatch Complex 2.0
Find 1RM

Squat Snatch
Hang Squat Snatch
Overhead Squat x2
Performed by 3 athletes
Podium
Male:
Jake W
155 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
9-7-5-3 Power Snatch*
15 Box Jumps 24/20 after each set of snatches

Time cap: 10:00

Rx: 95/65, 115/75, 135/95, 155/105

Scale weights to start light, and end heavy, appropriate for the time cap
Performed by 2 athletes
Podium
Male RX:
Sebastian A
5:10
Female RX:
Male Scaled:
Kenny S
6:40
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
15 Handstand Push Ups, 8 Sandbag Cleans
Rest 1:00
12 Handstand Push Ups, 6 Cleans
Rest 1:00
9 Handstand Push Ups , 4 Cleans
Rest 1:00
6 Handstand Push Ups, 2 Cleans
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, August 13, 2019

Class:
All
Warmup:
Move Steadily Through
1000m Bike
15 Low Hang Squat Clean Thrusters
15 Strict Pull Ups or Ring Pull Ups (Max 3 sets)
Workout Name:
None
Description:
Misfit Clean Complex 2.0
Find 1RM

Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
Split Jerk
Performed by 3 athletes
Podium
Male:
Sebastian A
217 lbs
Female:
Karina R
85 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
12 Devils Press 50/35s
1000m Bike

Time cap: 15:00

Beginner: 30/15s
Intermediate: 40/25s
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Jake W
12:10
Female RX:
Male Scaled:
Female Scaled:
Karina R
11:54
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Every 5:00 for 15:00
7 Deadlift 225/145lbs
14 Toes to Bar
50' Handstand Walk
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
20 Plate Jumps
5 Plate Ground to Overhead
100m Overhead Plate Carry
5 Plate Ground to Overhead
20 Plate Jumps
Workout Name:
None
Description:
8 rounds of:
20 Double Unders
4 D-Ball Clean to Shoulder
20 Double Unders

Rest :30
Cooldown:
:30 Star Plank/side
:60 Low Plank
:30 Star Plank/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, August 12, 2019

Class:
All
Warmup:
On a 7 Minute Clock
2 Rounds
20 Duck Walk Steps
12 Wallballs
Run 200m
After that, with the remaining time, Max Duration Ring Support Hold
Workout Name:
None
Description:
Back Squat
Find 5RM
Performed by 4 athletes
Podium
Male:
Sebastian A
295 lbs
Female:
Karina R
135 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans

Time cap 18:00

Beginner: 20 Cleans, 105/65; 35 WB
Intermediate: 25 Cleans, 135/85; 40 WB
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
Sebastian A
16:05
Female RX:
Male Scaled:
Kenny S
17:16
Female Scaled:
Karina R
17:56
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 3:00 x 5

14/8 Calories on Air Bike
Max Muscle Ups in remaining time (Ring or Bar, athlete's choice)

Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
AMRAP 10
Ski 18/12 Cal
15 Kettlebell Swings
12 Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, August 09, 2019

Class:
All
Warmup:
3 Rounds
16 Single-Arm Dumbbell Hang Clean and Jerk (8/side)
Run 200m
10 Kip Swings/Knee Raises/Toes to Bar
Workout Name:
None
Description:
Split Jerk 1RM
Performed by 2 athletes
Podium
Male:
Sebastian A
235 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 14 Minutes
18/12 Calorie Bike
12 Toes to Bar
6 D-Ball Over Shoulder 100/70

Beginner: 8 Feet to Hip Level; 70/50#
Intermediate: 8 T2B
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Sebastian A
4+27reps
Female RX:
Male Scaled:
Kenny S
4+18reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Every 10:00 for 20:00
Run 1 Mile
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, August 08, 2019

Class:
All
Warmup:
Row 300m,
Then 3 Steady Rounds
16 Duck Walk Steps
3 Burpee Broad Jumps
10 Front Rack Reverse Lunge Steps
Workout Name:
None
Description:
Front Squat 1RM
Performed by 4 athletes
Podium
Male:
Sebastian A
285 lbs
Female:
Karina R
120 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
40 Deadlift 185/115lbs
30 Front Squats 135/95lbs
20 Hang Power Cleans 135/95lbs

Beginner: 135/85; 95/65
Intermediate: 155/105; 115/75
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
Sebastian A
6:43
Female RX:
Male Scaled:
Kenny S
9:24
Female Scaled:
Karina R
9:24
Show All Results
Class:
All
Workout Name:
None
Description:
For Reps
Every 3:00 for 12:00
500m/450m Row
Max Bar Muscle Ups

Score is total BMU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, August 07, 2019

Class:
All
Workout Name:
None
Description:
Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.
Performed by 6 athletes
Podium
Male:
Sebastian A
275 lbs
Female:
Karina R
100 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs
Performed by 5 athletes
Podium
Male RX:
Jake W
142 reps
Female RX:
Male Scaled:
Kenny S
117 reps
Female Scaled:
Karina R
152 reps
Show All Results
Class:
All
Workout Name:
None
Description:
For Time
200m Sandbag Carry 150/100lbs

Any style carry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, August 06, 2019

Class:
All
Warmup:
Run 800m,
Then 2 Steady Rounds:
12 Lunge + Twist Steps*
12 Wallballs
:30 Pull Up Hang
Workout Name:
None
Description:
Back Squat 3RM
Performed by 2 athletes
Podium
Male:
Steven L
290 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
3 Strict Handstand Push Ups
9 Dumbbell Thrusters 50/35s
100m Run

Pick a weight where you can stay unbroken on the thrusters.

Beginner: 5/3 Perfect Push Ups; 30/15#
Intermediate: 40/25#
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Kenny S
6+3reps
Female Scaled:
Karina R
5+8reps
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Row 3000m
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
2 rounds
Ski :45
50 Alternating Single Under Jump Rope
Workout Name:
None
Description:
AMRAP 5:00
Ski 500/400m
2 Driveway sled pushes (medium weight)
Max Push Ups in remaining time

Rest 2:00

AMRAP 4:00
Ski 400/320m
2 Driveway sled pushes (medium weight)
Max Push Ups in remaining time

Rest 2:00

AMRAP 3:00
Ski 300/240m
2 Driveway Sled Push
Max Push Ups in remaining time
Cooldown:
2 sets
15 GHD Sit Ups + :15 Hold at extension
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, August 05, 2019

Class:
All
Warmup:
Move Steadily Through:
1:00 Squat Hold
15 Empty Bar Snatch Grip Press
15 Pause Overhead Squat w/ Empty Bar
15 Empty Bar Snatch Grip Romanian Deadlifts
1:00 Squat Hold
Workout Name:
None
Description:
Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.
Performed by 7 athletes
Podium
Male:
2-way Tie
205 lbs
Female:
Karina R
60 lbs
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
Drew M
4:11
Female RX:
Male Scaled:
Kenny S
5:43
Female Scaled:
Karina R
8:54
Show All Results
Class:
All
Workout Name:
None
Description:
Complete these three tests in order:
1 Minute Max Calories on Bike
Rest 5 Minutes
3 Minute Max Calorie Row
Rest 5 Minutes
5 Minute Max 25' Shuttles
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
For time:
Row 2000m
Every minute starting at 1:00 get off the rower and perform 4 lateral burpees over rower (advanced: 5)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, August 03, 2019

Class:
All
Workout Name:
Luce
Description:
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
Performed by 3 athletes
Podium
Male RX:
Sebastian A
45:59
Female RX:
Male Scaled:
William K
45:59
Female Scaled:
Show All Results

Friday, August 02, 2019

Class:
All
Warmup:
Steady Through 15-12-9
Banded Good Mornings
Duck Walk Steps
HS Walk in Feet/Shoulder Taps/Plank Shoulder Taps
Workout Name:
None
Description:
Sumo Deadlift
2-2-2-2-2
Performed by 1 athlete
Podium
Male:
Kenny S
195 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 20 Minutes
10 Clean and Jerk 115/75lbs
50' Handstand Walk
3 Rope Climbs

This should be a steady, paced workout! Scale rope climbs to complete under :90 each round

Beginner: 7 CnJ 75/45; 100' Overhead Plate Carry; 15 Ring Rows
Intermediate: 8 CnJ 95/60; :30 Handstand Hold; 10-12' Rope Climbs or 1-2 Climbs to 15'
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Kenny S
5+40reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Bulgarian Split Squats
6x10
(3 sets per leg)
Increase weight each set
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Warmup:
3 rounds
5 Strict Pull Ups or Ring Rows
10/7 Push Ups
15 Air Squats
Workout Name:
None
Description:
AMRAP 4:00 x 3 rounds
27 Kettlebell Swings
21 Goblet Squats
Max reps Double Unders in remaining time

Rest 2:00
Cooldown:
Foam roll calves, hamstrings, lower back
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, August 01, 2019

Class:
All
Warmup:
3:00 Bike
then
Stretch
then
Barbell Complex, 5 Reps of Each
Muscle Clean
Pause Front Squat
Power Position Clean
Hang Clean

*Repeat with a Light Weight on the Bar
Workout Name:
None
Description:
Squat Clean
7x1 @ 85%+
Performed by 2 athletes
Podium
Male:
Jake W
250 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
5 Rounds
30 Double Unders
10 Bar Facing Burpees
30 Double Unders
Rest :60

Beginner: 30 Plate Jumps
Intermediate: 15 Double Unders
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
Matt L
9:46
Female RX:
Male Scaled:
Kenny S
11:13
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Forward Facing Sled Push Sprints
100m x 5
Light weight
Rest as needed
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
10 Burpees
Workout Name:
None
Description:
4000-3000-2000-1000m Bike (F 3000-2250-1500-750)
40-30-20-10 Sit Ups
50' (gym length) Dumbbell Waiters Carry, each arm
Cooldown:
3:00 Seated Straddle Stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

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