Monday, September 30, 2013
Class:
All
Workout Name:
None
Description:
2 rounds of:
35 KB Swings (53/36)
Row 750m
35 Hand Release Pushups
15 Front Squats (155/105)
35 KB Swings (53/36)
Row 750m
35 Hand Release Pushups
15 Front Squats (155/105)
Cooldown:
Practice Pistols
Advanced: 3 sets of 12 pistols
then
50 partner med ball situps (25 each, sit facing your partner, pass to partner at the top)
Advanced: 3 sets of 12 pistols
then
50 partner med ball situps (25 each, sit facing your partner, pass to partner at the top)
Performed by 5 athletes
Podium
Male RX:
25:31
Female RX:
Male Scaled:
19:00
Female Scaled:
24:28
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Saturday, September 28, 2013
Class:
Endurance
Warmup:
Running Form Drills-
Body Position, Ball of Foot hops w/ lean, back facing wall pulls 2x20 each leg and jog it out, front facing wall pulls 10 good pulls with each leg & jog it out
Body Position, Ball of Foot hops w/ lean, back facing wall pulls 2x20 each leg and jog it out, front facing wall pulls 10 good pulls with each leg & jog it out
Workout Name:
None
Description:
Clover leaf run
2 x clover leaf for time
5 burpees every 2 minutes
rest 5 min
4x25 meter shuttle run
2 x clover leaf for time
5 burpees every 2 minutes
rest 5 min
4x25 meter shuttle run
Cooldown:
-Core/Stretching
Performed by 1 athlete
Podium
Male RX:
Female RX:
30:01
Male Scaled:
Female Scaled:
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Friday, September 27, 2013
Class:
All
Warmup:
Musical Squats
Workout Name:
None
Description:
20m AMRAP
50 Double Unders
15 Shoulder to Overhead (135/95)
15 Ring Pushups
400m run
50 Double Unders
15 Shoulder to Overhead (135/95)
15 Ring Pushups
400m run
Performed by 4 athletes
Podium
Male RX:
4+19reps
Female RX:
Male Scaled:
3+75reps
Female Scaled:
2+38reps
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Thursday, September 26, 2013
Class:
All
Workout Name:
None
Description:
Row 1000m
40 OHS (45/35)
30 VUps
Row 500m
20 OHS
15 VUps
40 OHS (45/35)
30 VUps
Row 500m
20 OHS
15 VUps
Cooldown:
400m farmers carry (pick your own kettlebell weight)
Performed by 5 athletes
Podium
Male RX:
10:30
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, September 25, 2013
Class:
All
Workout Name:
None
Description:
3 rounds
15 KB Swings (70/53)
20m handstand walk (scale to 10 HSPU)
30 situps
20m burpee broad jump
15 KB Swings (70/53)
20m handstand walk (scale to 10 HSPU)
30 situps
20m burpee broad jump
Comments:
3 sets of challenging pullups, goal is 8 reps per set
(Smaller band, no band, c2b, strict, weighted strict)
(Smaller band, no band, c2b, strict, weighted strict)
Performed by 6 athletes
Podium
Male RX:
9:21
Female RX:
Male Scaled:
12:18
Female Scaled:
14:47
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Tuesday, September 24, 2013
Class:
All
Workout Name:
None
Description:
Push Jerk 10-10-10
Class:
All
Workout Name:
None
Description:
For Time:
5 rounds of "Cindy"
5 pullups
10 pushups
15 squats
then
5 rounds of:
5 toes to bar
10 sandbag ground to shoulder, alternating (50/30)
15 sandbag walking lunges, hold however you want
5 rounds of "Cindy"
5 pullups
10 pushups
15 squats
then
5 rounds of:
5 toes to bar
10 sandbag ground to shoulder, alternating (50/30)
15 sandbag walking lunges, hold however you want
Performed by 1 athlete
Podium
Male RX:
11:39
Female RX:
Male Scaled:
Female Scaled:
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Class:
Endurance
Warmup:
Body Position, Ball of Foot hops w/ lean, back facing wall pulls, front facing wall pulls
Workout Name:
None
Description:
2 x 5 min run at max effort while maintaining form. Work for max distance on each interval. Take 2 min rest between intervals, walk back to start.
5x1 min run @ max effort while maintaining good form. 30 seconds standing rest between intervals.
5x1 min run @ max effort while maintaining good form. 30 seconds standing rest between intervals.
Cooldown:
-Core: Sit up Tabata
-Cool down/stretch
-Cool down/stretch
Performed by 1 athlete
Podium
Male RX:
Female RX:
2-way Tie
2,000 m
Male Scaled:
Female Scaled:
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Monday, September 23, 2013
Class:
All
Workout Name:
None
Description:
8m EMOM
First 4 minutes: 2 Power Cleans with 3-second pause at the knee + 1 Split Jerk
Second 4 minutes: 2 Squat Cleans with 3-second pause at the knee + 1 Split Jerk
First 4 minutes: 2 Power Cleans with 3-second pause at the knee + 1 Split Jerk
Second 4 minutes: 2 Squat Cleans with 3-second pause at the knee + 1 Split Jerk
Class:
All
Workout Name:
None
Description:
5 rounds on a 3 minute clock (rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00):
6/8/10 10-meter shuttle runs
7 burpees to 6" reach
3/5/7 Clean and Jerks (70% of highest strength set completed)
Record total number of reps completed across 5 rounds
6/8/10 10-meter shuttle runs
7 burpees to 6" reach
3/5/7 Clean and Jerks (70% of highest strength set completed)
Record total number of reps completed across 5 rounds
Performed by 4 athletes
Podium
Male RX:
108 reps
Female RX:
96 reps
Male Scaled:
Female Scaled:
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Friday, September 20, 2013
Class:
All
Workout Name:
None
Description:
For time:
800m run
30 squat cleans (95/65)
10 Ring Muscle Ups (scale to either 20 C2B or 20 regular pullups)
800m run
30 squat cleans (95/65)
10 Ring Muscle Ups (scale to either 20 C2B or 20 regular pullups)
Cooldown:
Cash Out:
5 minute Double Under practice
5 minute core work - athletes choice of movement
5 minute Double Under practice
5 minute core work - athletes choice of movement
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
16:18
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Thursday, September 19, 2013
Class:
All
Workout Name:
Filthy Fifty
Description:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Performed by 7 athletes
Podium
Male RX:
21:14
Female RX:
30:10
Male Scaled:
26:20
Female Scaled:
46:45
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Wednesday, September 18, 2013
Class:
All
Workout Name:
None
Description:
3 rounds for time:
20 Wall Balls
10 Burpee Box Jump Overs (24/20)
20 Wall Balls
10 Burpee Box Jump Overs (24/20)
Cooldown:
Cash Out: 5 sets of 10 weighted pushups
Performed by 5 athletes
Podium
Male RX:
4:44
Female RX:
8:30
Male Scaled:
Female Scaled:
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Tuesday, September 17, 2013
Class:
All
Warmup:
Strength: 3x3 Turkish Getups (3 on one arm, then 3 on the other, you are allowed to rest between hands)
Workout Name:
None
Description:
AMRAP 7m
5 Push Jerks (155/105)
10 Deadlifts (155/105)
20 Medball Situps (20/14)
5 Push Jerks (155/105)
10 Deadlifts (155/105)
20 Medball Situps (20/14)
Performed by 5 athletes
Podium
Male RX:
4+16reps
Female RX:
Male Scaled:
3+35reps
Female Scaled:
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Monday, September 16, 2013
Class:
All
Workout Name:
None
Description:
12m EMOM
Even: 4 Clean Grip High Pulls - touch and go reps
Odd: 30s handstand holds (advanced practice free standing or nose and toes against wall)
Even: 4 Clean Grip High Pulls - touch and go reps
Odd: 30s handstand holds (advanced practice free standing or nose and toes against wall)
Class:
All
Workout Name:
None
Description:
15m AMRAP
200m run with sandbag (50#/30#)
5 Toe to bar
1 Bar MU
200m run with sandbag (50#/30#)
5 Toe to bar
1 Bar MU
Performed by 6 athletes
Podium
Male RX:
7+0reps
Female RX:
6+1reps
Male Scaled:
6+1reps
Female Scaled:
6+0reps
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Friday, September 13, 2013
Class:
All
Workout Name:
The Coach Matt
Description:
9 Rounds for Time:
13 KB Swings (53/36)
7 Lunge Complex: 1 Hang Power Clean + 1 Left Lunge + 1 Right Lunge (75/45)
6 HSPU
13 KB Swings (53/36)
7 Lunge Complex: 1 Hang Power Clean + 1 Left Lunge + 1 Right Lunge (75/45)
6 HSPU
Performed by 4 athletes
Podium
Male RX:
24:06
Female RX:
Male Scaled:
29:45
Female Scaled:
26:48
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Thursday, September 12, 2013
Class:
All
Workout Name:
None
Description:
12m EMOM
Even: 4 Snatch Grip High Pull (shrug) - touch and go reps
Odd: 30s L-sit practice (paralette/rings/pull up bar - athlete's choice)
Even: 4 Snatch Grip High Pull (shrug) - touch and go reps
Odd: 30s L-sit practice (paralette/rings/pull up bar - athlete's choice)
Class:
All
Workout Name:
None
Description:
7m AMRAP
7 OHS (95/65)
14 Pistols, alternating
21 HR Pushups
7 OHS (95/65)
14 Pistols, alternating
21 HR Pushups
Performed by 5 athletes
Podium
Male RX:
3+95reps
Female RX:
Male Scaled:
Female Scaled:
2+31reps
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Wednesday, September 11, 2013
Class:
All
Workout Name:
None
Description:
Row 1km
Performed by 8 athletes
Podium
Male RX:
3:01
Female RX:
4:32
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
2 rounds for time:
25 Deadlifts (135/95)
20 Back Squats
15 Push Jerks
Begin, end, and split each movement of WOD with 25 double unders (7 x 25 DU total)
25 Deadlifts (135/95)
20 Back Squats
15 Push Jerks
Begin, end, and split each movement of WOD with 25 double unders (7 x 25 DU total)
Performed by 4 athletes
Podium
Male RX:
9:26
Female RX:
Male Scaled:
021:059
Female Scaled:
20:00
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Tuesday, September 10, 2013
Class:
All
Workout Name:
None
Description:
3 Rounds for time:
400m run
15 Thrusters (115/75)
15 Chest to bar pullups
400m run
15 Thrusters (115/75)
15 Chest to bar pullups
Cooldown:
3 sets max effort ring rows
Performed by 4 athletes
Podium
Male RX:
11:14
Female RX:
Male Scaled:
Female Scaled:
20:32
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Monday, September 09, 2013
Class:
All
Warmup:
Skill: Rope Climbs
Workout Name:
None
Description:
5 Rounds for time:
15 Power Snatch (75/55)
7 Burpees (6" reach)
1 Rope Climb
15 Power Snatch (75/55)
7 Burpees (6" reach)
1 Rope Climb
Performed by 8 athletes
Podium
Male RX:
9:54
Female RX:
Male Scaled:
12:11
Female Scaled:
19:55
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Sunday, September 08, 2013
Class:
Weightlifting
Workout Name:
None
Description:
Snatch 1-1-1
Clean and Jerk 1-1-1
Clean and Jerk 1-1-1
Saturday, September 07, 2013
Class:
All
Workout Name:
Death by Pullup
Description:
With a continuously running clock do one bodyweight bench press the first minute, two bodyweight bench presses the second minute, three bodyweight bench presses the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use as many sets each minute as needed.
Performed by 2 athletes
Podium
Male RX:
7+4reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Christine
Description:
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps
500m row
12 Bodyweight Deadlifts
21 Box Jumps
Performed by 2 athletes
Podium
Male RX:
9:05
Female RX:
Male Scaled:
Female Scaled:
16:42
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Friday, September 06, 2013
Class:
All
Workout Name:
Smykowski
Description:
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it.
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it.
Performed by 5 athletes
Podium
Male RX:
50:51
Female RX:
Male Scaled:
Female Scaled:
45:32
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Class:
All
Workout Name:
None
Description:
3 rounds:
800m run
20 burpee pullups
800m run
20 burpee pullups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 05, 2013
Class:
All
Workout Name:
None
Description:
5 sets:
Clean High Pull (shrug) + Clean High Pull + Squat Clean and Jerk
Clean High Pull (shrug) + Clean High Pull + Squat Clean and Jerk
Class:
All
Workout Name:
None
Description:
3 rounds:
30 alternating sandbag box step ups (50/30# sandbag to 24/20" box)
20 alternating sandbag ground to shoulder
30 situps (without sandbag)
30 alternating sandbag box step ups (50/30# sandbag to 24/20" box)
20 alternating sandbag ground to shoulder
30 situps (without sandbag)
Performed by 3 athletes
Podium
Male RX:
11:09
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, September 04, 2013
Class:
All
Workout Name:
None
Description:
AMRAP 10 min
2-4-6-8...etc
Front Squats (165/105)
KB Swings (70/53)
Ring Dips
2-4-6-8...etc
Front Squats (165/105)
KB Swings (70/53)
Ring Dips
Cooldown:
3x12 Kettlebell Push Press
Performed by 4 athletes
Podium
Male RX:
12+5reps
Female RX:
Male Scaled:
Female Scaled:
10+6reps
Show All Results
Tuesday, September 03, 2013
Class:
All
Workout Name:
None
Description:
21-15-9
Deadlift (225/135)
Box Jumps (24/20)
Knees to Elbow
Deadlift (225/135)
Box Jumps (24/20)
Knees to Elbow
Cooldown:
Cash out:
3 sets max unbroken HSPU
No resting during set
90sec rest between sets
3 sets max unbroken HSPU
No resting during set
90sec rest between sets
Performed by 7 athletes
Podium
Male RX:
6:20
Female RX:
9:51
Male Scaled:
11:29
Female Scaled:
16:16
Show All Results
Monday, September 02, 2013
Class:
All
Workout Name:
Hotshots 19
Description:
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Performed by 5 athletes
Podium
Male RX:
34:10
Female RX:
Male Scaled:
1:02:20
Female Scaled:
54:40
Show All Results
Sunday, September 01, 2013
Class:
Weightlifting
Warmup:
5 rounds:
1 Drop Snatch + 3 Overhead Squats
1 Drop Snatch + 3 Overhead Squats
Workout Name:
None
Description:
Overhead Squat 3RM
Class:
All
Workout Name:
None
Description:
10 minutes, every half minute:
First half minute: 1 Squat Snatch
Second half minute: 1 Squat Clean
First half minute: 1 Squat Snatch
Second half minute: 1 Squat Clean
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