Tuesday, September 30, 2014
Class:
All
Workout Name:
None
Description:
7min AMRAP
3-6-9-etc ascending
Thruster 95/65
Toes to bar
3-6-9-etc ascending
Thruster 95/65
Toes to bar
Performed by 10 athletes
Podium
Male RX:
117 reps
Female RX:
83 reps
Male Scaled:
79 reps
Female Scaled:
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Enter Your Results
Class:
All
Workout Name:
None
Description:
With a partner, row 3000m switching every 300m
Performed by 6 athletes
Podium
Male RX:
10:33
Female RX:
Male Scaled:
Female Scaled:
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Monday, September 29, 2014
Class:
All
Workout Name:
None
Description:
12 minutes to build to heavy set of:
1 Hang Squat Clean from below the knee + 1 Push Jerk + 1 Split Jerk
1 Hang Squat Clean from below the knee + 1 Push Jerk + 1 Split Jerk
Class:
All
Workout Name:
None
Description:
5 Rounds
5 One-arm KB Clean and Jerk, each arm (advanced use two kettlebells)
20 Alternating Jumping Lunges
5 One-arm KB Clean and Jerk, each arm (advanced use two kettlebells)
20 Alternating Jumping Lunges
Performed by 10 athletes
Podium
Male RX:
5:10
Female RX:
7:03
Male Scaled:
Female Scaled:
11:51
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Friday, September 26, 2014
Class:
All
Workout Name:
None
Description:
Clean Grip Deadlift 10-8-6-4-2, climbing in weight across the 5 sets
Class:
All
Workout Name:
None
Description:
4 Rounds
Run 400m
4 Muscle Ups
40 Double Unders
Run 400m
4 Muscle Ups
40 Double Unders
Performed by 5 athletes
Podium
Male RX:
11:13
Female RX:
Male Scaled:
16:41
Female Scaled:
17:47
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Thursday, September 25, 2014
Class:
All
Workout Name:
None
Description:
2 sets of 8 hip squat clean with empty bar
then
12 sets on a :45s clock (9:00min total)
1 Hip Squat clean - build to heavy weight
then
12 sets on a :45s clock (9:00min total)
1 Hip Squat clean - build to heavy weight
Class:
All
Workout Name:
None
Description:
45 Lateral Jumps over PVC (20"/16")
30 Wall Balls
15 Push Jerks 155/105
30 Wall Balls
15 Push Jerks 155/105
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
6:07
Female Scaled:
4:20
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Wednesday, September 24, 2014
Class:
All
Workout Name:
None
Description:
Beginners: 15 minutes to practice hang power snatches
Intermediate+: 15m EMOM of 1 Snatch (from the ground, power or squat)
Start around 70% of 1RM and try to build to 90%
Intermediate+: 15m EMOM of 1 Snatch (from the ground, power or squat)
Start around 70% of 1RM and try to build to 90%
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
Performed by 7 athletes
Podium
Male RX:
6:18
Female RX:
9:06
Male Scaled:
Female Scaled:
17:47
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Tuesday, September 23, 2014
Class:
All
Workout Name:
None
Description:
5 sets
2 Push Jerks + 1 Split Jerk
2 Push Jerks + 1 Split Jerk
Class:
All
Workout Name:
None
Description:
40-30-20-10
KB Swings (53/35)
Squats
KB Swings (53/35)
Squats
Performed by 9 athletes
Podium
Male RX:
7:02
Female RX:
8:12
Male Scaled:
13:30
Female Scaled:
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Monday, September 22, 2014
Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5-5-5
Class:
All
Workout Name:
None
Description:
30 Med Ball Squat Cleans
30 10m shuttle runs
30 Ring Pushups
30 Calorie Row
30 Burpees to 6" target
30 10m shuttle runs
30 Ring Pushups
30 Calorie Row
30 Burpees to 6" target
Cooldown:
5x5 strict pullups
Performed by 10 athletes
Podium
Male RX:
8:12
Female RX:
11:55
Male Scaled:
Female Scaled:
12:25
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Saturday, September 20, 2014
Class:
Open Gym
Workout Name:
None
Description:
For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
2014 CrossFit Team Series Event 8
Description:
Bench Press 2RM
Friday, September 19, 2014
Class:
All
Workout Name:
None
Description:
Row 1000m
30 Thrusters 115/75
50 pullups
30 Thrusters 115/75
50 pullups
Cooldown:
Handstand practice
Beg: Practice walking feet up to HEADstand
Int: Practice nose and toes HS hold against wall
Adv: Practice freestanding HS hold - try to accumulate 1min+
Beg: Practice walking feet up to HEADstand
Int: Practice nose and toes HS hold against wall
Adv: Practice freestanding HS hold - try to accumulate 1min+
Performed by 8 athletes
Podium
Male RX:
8:42
Female RX:
Male Scaled:
12:40
Female Scaled:
Show All Results
Thursday, September 18, 2014
Class:
All
Warmup:
Skill: Rope Climbs
Advanced: 30 reps L-pullups
Advanced: 30 reps L-pullups
Workout Name:
None
Description:
3 Rounds
40m (2 gym lengths) walking lunge with med ball overhead
1 Rope Climb
30 Med Ball Situps
1 Rope Climb
40m (2 gym lengths) walking lunge with med ball overhead
1 Rope Climb
30 Med Ball Situps
1 Rope Climb
Performed by 9 athletes
Podium
Male RX:
10:00
Female RX:
Male Scaled:
9:07
Female Scaled:
14:50
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Wednesday, September 17, 2014
Class:
All
Workout Name:
None
Description:
50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders
Performed by 10 athletes
Podium
Male RX:
6:33
Female RX:
Male Scaled:
11:19
Female Scaled:
11:18
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Class:
All
Workout Name:
None
Description:
10m EMOM, alternating between:
A) 5 Clean Grip Deadlifts, touch and go
B) One set strict ring dips
A) 5 Clean Grip Deadlifts, touch and go
B) One set strict ring dips
Tuesday, September 16, 2014
Class:
All
Workout Name:
None
Description:
Front Squat 3-3-3 with 2-sec pause at the bottom.
then
3 sets of 10 hip squat clean with empty barbell.
then
3 sets of 10 hip squat clean with empty barbell.
Class:
All
Workout Name:
None
Description:
Run 400m with a sandbag (50/30)
then
25-20-15 reps for time:
Box Jumps (24/20")
Strict Shoulder Press (75/45)
then
25-20-15 reps for time:
Box Jumps (24/20")
Strict Shoulder Press (75/45)
Performed by 13 athletes
Podium
Male RX:
7:40
Female RX:
8:59
Male Scaled:
17:00
Female Scaled:
8:05
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Monday, September 15, 2014
Class:
All
Warmup:
Skill: Toes to bar
Beginners: Practice kipping snapping into hollow position to elevating the legs towards the bar
Int: 25 Toes to Bar (10 burpees every time you drop off the bar)
Adv: 50 Toes to Bar (10 burpees every time you drop off the bar)
Beginners: Practice kipping snapping into hollow position to elevating the legs towards the bar
Int: 25 Toes to Bar (10 burpees every time you drop off the bar)
Adv: 50 Toes to Bar (10 burpees every time you drop off the bar)
Workout Name:
None
Description:
10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m
30 Squats
15 Hang Power Snatch (95/65)
Run 200m
Performed by 14 athletes
Podium
Male RX:
3+32reps
Female RX:
2+44reps
Male Scaled:
3+29reps
Female Scaled:
2+37reps
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Sunday, September 14, 2014
Class:
Endurance
Workout Name:
None
Description:
Endurance "Deck of Death"
Clubs - Push ups
Spades - Sit ups
Hearts - Burpees
Diamonds - Jumping lunges
2-10 number on card
Aces - 11
Jacks, Queens, Kings - Sprint the Hill
Jokers - Bear Crawl down and back on basketball court
Clubs - Push ups
Spades - Sit ups
Hearts - Burpees
Diamonds - Jumping lunges
2-10 number on card
Aces - 11
Jacks, Queens, Kings - Sprint the Hill
Jokers - Bear Crawl down and back on basketball court
Performed by 1 athlete
Podium
Male RX:
28:15
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, September 12, 2014
Class:
All
Workout Name:
None
Description:
7 sets of clean complex: (70-80% of 1RM Power Clean)
1 Deadlift + 1 Hip High Pull + 1 Hip Power Clean + 2 Front Squats
rest ~60 sec
1 Deadlift + 1 Hip High Pull + 1 Hip Power Clean + 2 Front Squats
rest ~60 sec
Class:
All
Workout Name:
None
Description:
5 RFT
15 Wall Balls
7 Deadlifts 225/155
Advanced: 20 WB & 10 Deadlifts
15 Wall Balls
7 Deadlifts 225/155
Advanced: 20 WB & 10 Deadlifts
Performed by 8 athletes
Podium
Male RX:
5:44
Female RX:
Male Scaled:
7:03
Female Scaled:
6:44
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Thursday, September 11, 2014
Class:
All
Workout Name:
Omar
Description:
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Cooldown:
Row 2,977m (one meter for each victim) - split with a partner or two if necessary
Performed by 16 athletes
Podium
Male RX:
10:24
Female RX:
13:00
Male Scaled:
14:28
Female Scaled:
23:36
Show All Results
Wednesday, September 10, 2014
Class:
All
Warmup:
Review Front Rack Position
Workout Name:
None
Description:
Push Press 3-3-3
Push Jerk 3-3-3
These should be around 80% of 3RM.
Push Jerk 3-3-3
These should be around 80% of 3RM.
Class:
All
Workout Name:
None
Description:
5 RFT
30 Double Unders
5 Burpee Box Jumps (facing the box) 24/20"
Advanced: 50 DU & 30/24"
30 Double Unders
5 Burpee Box Jumps (facing the box) 24/20"
Advanced: 50 DU & 30/24"
Performed by 10 athletes
Podium
Male RX:
5:39
Female RX:
8:10
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Warmup:
800m run
Dynamic warm ups
Dynamic warm ups
Workout Name:
None
Description:
20 min AMRAP
800m run on 2 min rest
800m run on 2 min rest
Performed by 1 athlete
Podium
Male RX:
3+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, September 09, 2014
Class:
All
Warmup:
Gymnastics Tabata
4 Tabata rounds of Hollow Rock hold (toes together and pointed, arms by ears)
4 Tabata rounds of Elbows and Toes plank hold
4 Tabata rounds of Situps
Continuous Effort (6 minutes total)
4 Tabata rounds of Hollow Rock hold (toes together and pointed, arms by ears)
4 Tabata rounds of Elbows and Toes plank hold
4 Tabata rounds of Situps
Continuous Effort (6 minutes total)
Workout Name:
None
Description:
3 RFT
Run 400m
21 KB Swings (53/35)
12 HSPU
Run 400m
21 KB Swings (53/35)
12 HSPU
Performed by 11 athletes
Podium
Male RX:
10:27
Female RX:
14:30
Male Scaled:
13:32
Female Scaled:
15:05
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Monday, September 08, 2014
Class:
All
Workout Name:
None
Description:
Part 1 (80-100% of 1RM clean):
5 sets of 2 reps of clean grip power shrug with:
pause 2" off the ground
pause just below the knee
then perform a power shrug
Part 2:
3 sets (50-60% of 1RM, should be light)
3 hip shrugs + 3 hip high pulls
5 sets of 2 reps of clean grip power shrug with:
pause 2" off the ground
pause just below the knee
then perform a power shrug
Part 2:
3 sets (50-60% of 1RM, should be light)
3 hip shrugs + 3 hip high pulls
Class:
All
Workout Name:
Big Cindy
Description:
10 minute AMRAP
10 Pullups
20 Pushups
30 Squats
10 Pullups
20 Pushups
30 Squats
Performed by 10 athletes
Podium
Male RX:
4+17reps
Female RX:
3+10reps
Male Scaled:
Female Scaled:
3+23reps
Show All Results
Saturday, September 06, 2014
Class:
Endurance
Workout Name:
None
Description:
5 hill sprints
50 med ball sit ups
50 mountain climbers
4 hill sprints
40 med ball sit ups
40 mountain climbers
3 hill sprints
30 med ball sit ups
30 mountain climbers
2 hill sprints
20 med ball sit ups
20 mountain climbers
1 hill Sprint
10 med ball sit ups
10 mountain climbers
50 med ball sit ups
50 mountain climbers
4 hill sprints
40 med ball sit ups
40 mountain climbers
3 hill sprints
30 med ball sit ups
30 mountain climbers
2 hill sprints
20 med ball sit ups
20 mountain climbers
1 hill Sprint
10 med ball sit ups
10 mountain climbers
Performed by 2 athletes
Podium
Male RX:
32:36
Female RX:
Male Scaled:
39:36
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
7 rounds for time of:
7 Chest to Bar Pullups
7 Push Jerks (155/105)
7 Burpees
7 Chest to Bar Pullups
7 Push Jerks (155/105)
7 Burpees
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
12:46
Show All Results
Class:
All
Workout Name:
None
Description:
7 rounds for reps
In 2 minutes complete
200m run
7 Deadlifts (pick appropriate weight)
Max reps strict HSPU - scale to Ring Pushups or HR Pushups
Rest 1 minute between rounds
In 2 minutes complete
200m run
7 Deadlifts (pick appropriate weight)
Max reps strict HSPU - scale to Ring Pushups or HR Pushups
Rest 1 minute between rounds
Performed by 1 athlete
Podium
Male RX:
30 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, September 05, 2014
Class:
All
Warmup:
8m EMOM, alternating
A) 8 Good Mornings (with a light barbell) - hinge at the waist with slight knee bend, maintain lumber flexion
B) Max reps strict chin ups (hands face in)
A) 8 Good Mornings (with a light barbell) - hinge at the waist with slight knee bend, maintain lumber flexion
B) Max reps strict chin ups (hands face in)
Workout Name:
Isabel
Description:
For time:
Snatch 135 pounds, 30 reps
Snatch 135 pounds, 30 reps
Cooldown:
25 GHD Situps
25 Knee to elbow
25 Knee to elbow
Performed by 6 athletes
Podium
Male RX:
2:21
Female RX:
Male Scaled:
6:34
Female Scaled:
3:58
Show All Results
Thursday, September 04, 2014
Class:
All
Warmup:
Review/Practice weightlifting movements
Workout Name:
None
Description:
Row 1000m
50 KB Swings (53/36)
40 Hand Release Pushups
30 Deadlifts (135/95)
20 Front Squats (135/95)
10 Clean and Jerks (135/95)
50 KB Swings (53/36)
40 Hand Release Pushups
30 Deadlifts (135/95)
20 Front Squats (135/95)
10 Clean and Jerks (135/95)
Cooldown:
Beginners: Practice L-sits on Paralettes or Boxes or Rings
Int: Accumulate 60 second L-sit
Adv: Accumulate 90 second L-sit
Int: Accumulate 60 second L-sit
Adv: Accumulate 90 second L-sit
Performed by 8 athletes
Podium
Male RX:
13:08
Female RX:
16:18
Male Scaled:
14:00
Female Scaled:
19:46
Show All Results
Wednesday, September 03, 2014
Class:
All
Workout Name:
None
Description:
Bench Press 3RM
Bench Press 10RM
Bench Press 10RM
Class:
All
Workout Name:
Death by 10m
Description:
Every minute on the minute, increase by one 10m run every minute until unable to complete the runs within the minute (start on the round of 5)
Performed by 13 athletes
Podium
Male RX:
17+15reps
Female RX:
15+15reps
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Workout Name:
Bring it Ang!
Description:
3700m for the 3700 KM that Melissa is moving away
run 400m
20 Push ups
run 400m
10 Sit ups
run 400m
20 Jumping Lunges
run 400m
10 Burpee Broad Jumps
run 400m
20 Burpee Broad Jumps
run 400m
10 Jumping Lunges
run 400m
20 Sit ups
run 400m
10 Push ups
run 400m
bear crawl 100m
run 400m
20 Push ups
run 400m
10 Sit ups
run 400m
20 Jumping Lunges
run 400m
10 Burpee Broad Jumps
run 400m
20 Burpee Broad Jumps
run 400m
10 Jumping Lunges
run 400m
20 Sit ups
run 400m
10 Push ups
run 400m
bear crawl 100m
Performed by 4 athletes
Podium
Male RX:
28:00
Female RX:
31:50
Male Scaled:
38:40
Female Scaled:
Show All Results
Tuesday, September 02, 2014
Class:
All
Workout Name:
None
Description:
Snatch 1RM
Class:
All
Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees
Both hands must touch a target 6 inches above reach
Burpees
Both hands must touch a target 6 inches above reach
Performed by 16 athletes
Podium
Male RX:
116 reps
Female RX:
86 reps
Male Scaled:
Female Scaled:
Show All Results
Monday, September 01, 2014
Class:
All
Workout Name:
Nutts
Description:
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Performed by 6 athletes
Podium
Male RX:
18:58
Female RX:
Male Scaled:
30:39
Female Scaled:
Show All Results
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