Friday, September 30, 2016
Class:
All
Workout Name:
None
Description:
5 rounds, untimed
5 tall box jumps
Strict Pullups
Based on # Pullups from Monday 9/26/2016
Under 10
1-2 pullups
10-14
3-4 Pullups
15-19
4-5 Pullups
20+
6-8 Pullups
5 tall box jumps
Strict Pullups
Based on # Pullups from Monday 9/26/2016
Under 10
1-2 pullups
10-14
3-4 Pullups
15-19
4-5 Pullups
20+
6-8 Pullups
Performed by 5 athletes
Podium
Male RX:
46 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Enter Your Results
Class:
All
Workout Name:
None
Description:
21/15 Cal Bike
18 Deadlifts, 155/105
15 Hang Power Cleans, 155/105
12 Push Jerks, 155/105
15 Hang Power Cleans
18 Deadlifts
21/15 Cal Bike
18 Deadlifts, 155/105
15 Hang Power Cleans, 155/105
12 Push Jerks, 155/105
15 Hang Power Cleans
18 Deadlifts
21/15 Cal Bike
Performed by 5 athletes
Podium
Male RX:
5:28
Female RX:
Male Scaled:
9:07
Female Scaled:
10:05
Show All Results
Thursday, September 29, 2016
Class:
All
Workout Name:
None
Description:
AMRAP 7
1-2-3-4-5-etc Front Squat 185/125
1 Rope Climb
1-2-3-4-5-etc Front Squat 185/125
1 Rope Climb
Performed by 7 athletes
Podium
Male RX:
40 reps
Female RX:
Male Scaled:
35 reps
Female Scaled:
35 reps
Show All Results
Class:
All
Workout Name:
None
Description:
3 rounds
10 Romanian Deadlifts @ 25-30% 1RM Deadlift
10-20 GHD Situps
5 Slam Ball Over the Shoulder Cleans
10 Romanian Deadlifts @ 25-30% 1RM Deadlift
10-20 GHD Situps
5 Slam Ball Over the Shoulder Cleans
Wednesday, September 28, 2016
Class:
All
Workout Name:
None
Description:
3x3 Hip Snatch High Pull
3x3 High Hang Snatch Pull
3x3 High Hang Power Snatch
3x3 High Hang Snatch Pull
3x3 High Hang Power Snatch
Performed by 7 athletes
Podium
Male:
2-way Tie
115 lbs
Female:
Show All Results
Class:
All
Workout Name:
None
Description:
Pullup Progression
Based on # Pullups from Tuesday 9/26/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40
Based on # Pullups from Tuesday 9/26/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40
Comments:
If you're in the same bracket as before, perform 1 more pullup per round or rest :35 instead of :40.
Performed by 11 athletes
Podium
Male RX:
115 reps
Female RX:
15 reps
Male Scaled:
4 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For time:
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)
Performed by 13 athletes
Podium
Male RX:
8:03
Female RX:
14:05
Male Scaled:
10:45
Female Scaled:
7:34
Show All Results
Tuesday, September 27, 2016
Class:
All
Workout Name:
None
Description:
Shoulder Press 1RM
Class:
All
Workout Name:
The Axe
Description:
AMRAP 12
15 Calorie Row
12 Burpee Box Jumps 24/20
9 Clean and Jerks 135/95
15 Calorie Row
12 Burpee Box Jumps 24/20
9 Clean and Jerks 135/95
Performed by 11 athletes
Podium
Male RX:
2-way Tie
4+0reps
Female RX:
Male Scaled:
2+11reps
Female Scaled:
2+16reps
Show All Results
Monday, September 26, 2016
Class:
All
Workout Name:
None
Description:
Back Squat 1RM
Class:
All
Workout Name:
None
Description:
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Comments:
Score is total pullups
Performed by 12 athletes
Podium
Male RX:
30 reps
Female RX:
2-way Tie
13 reps
Male Scaled:
12 reps
Female Scaled:
9 reps
Show All Results
Class:
All
Workout Name:
None
Description:
Run 600m
Max Unbroken Reps Strict HSPU
Run 400m
Max Unbroken Reps Ring Dips (kipping is OK)
Run 200m
Max Unbroken Reps Push Ups
Max Unbroken Reps Strict HSPU
Run 400m
Max Unbroken Reps Ring Dips (kipping is OK)
Run 200m
Max Unbroken Reps Push Ups
Performed by 9 athletes
Podium
Male RX:
6:31
Female RX:
Male Scaled:
8:05
Female Scaled:
8:43
Show All Results
Sunday, September 25, 2016
Class:
Endurance
Workout Name:
2 mile time trial
Description:
Run 2 mile time trial
Performed by 4 athletes
Podium
Male RX:
13:30
Female RX:
13:30
Male Scaled:
Female Scaled:
Show All Results
Class:
Endurance
Workout Name:
1 mile run after 2 mile TT
Description:
After 5-10 minutes of rest after 2 mile TT, run 1 mile. Ideally at 2 mile TT pace.
Performed by 4 athletes
Podium
Male RX:
6:34
Female RX:
7:01
Male Scaled:
Female Scaled:
Show All Results
Saturday, September 24, 2016
Class:
All
Warmup:
Kipping HSPU
Advanced:
3 sets of unbroken strict HSPU, rest :60
Advanced:
3 sets of unbroken strict HSPU, rest :60
Workout Name:
None
Description:
With a partner, split the reps in any way
AMRAP 15
55 Power Snatch, 95/65
55 Pullups
55 Cal Bike or Row
55 HSPU
AMRAP 15
55 Power Snatch, 95/65
55 Pullups
55 Cal Bike or Row
55 HSPU
Performed by 2 athletes
Podium
Male RX:
1+37reps
Female RX:
Male Scaled:
170 reps
Female Scaled:
Show All Results
Friday, September 23, 2016
Class:
All
Warmup:
Rope Climbs
Advanced: 3-5 sets of 1 legless rope climb, descent with legs but don't touch the ground, 1 rope climb
Advanced: 3-5 sets of 1 legless rope climb, descent with legs but don't touch the ground, 1 rope climb
Workout Name:
None
Description:
30 Bar Facing Burpees
25 Push Jerks 135/95
20 Bar Facing Burpees
15 Push Jerks
10 Bar Facing Burpees
25 Push Jerks 135/95
20 Bar Facing Burpees
15 Push Jerks
10 Bar Facing Burpees
Comments:
Compare to 6/23/2015
Performed by 6 athletes
Podium
Male RX:
5:48
Female RX:
Male Scaled:
9:52
Female Scaled:
Show All Results
Class:
Trail Run WOD
Workout Name:
None
Description:
AMRAP 60 Minutes
1200m Trail Run
10 Burpees
10 Sandbag squats
15 Kettlebell Swings
15 Situps
1200m Trail Run
10 Burpees
10 Sandbag squats
15 Kettlebell Swings
15 Situps
Performed by 4 athletes
Podium
Male RX:
6+145reps
Female RX:
5+1reps
Male Scaled:
Female Scaled:
Show All Results
Thursday, September 22, 2016
Class:
All
Workout Name:
None
Description:
Back Squat 3-3-3 @ 90%
Comments:
Compare to 9/7/2016
Class:
All
Workout Name:
None
Description:
Based on # Pullups from Tuesday 9/13/2016
Under 10
3 Pullups, 5 Tempo Pushups, 3 Pullups, 5 Controlled Ring Pushups, 3 Pullups
10-14
5 Pullups, 5 Tempo Pushups, 5 Pullups, 5 Controlled Ring Pushups, 5 Pullups
15-19
7 Pullups, 10 Tempo Pushups, 7 Pullups, 10 Controlled Ring Pushups, 7 Pullups
20+
9 Pullups, 10 Tempo Pushups, 9 Pullups, 10 Controlled Ring Pushups, 9 Pullups
Try to perform pullups unbroken, rest as needed
Under 10
3 Pullups, 5 Tempo Pushups, 3 Pullups, 5 Controlled Ring Pushups, 3 Pullups
10-14
5 Pullups, 5 Tempo Pushups, 5 Pullups, 5 Controlled Ring Pushups, 5 Pullups
15-19
7 Pullups, 10 Tempo Pushups, 7 Pullups, 10 Controlled Ring Pushups, 7 Pullups
20+
9 Pullups, 10 Tempo Pushups, 9 Pullups, 10 Controlled Ring Pushups, 9 Pullups
Try to perform pullups unbroken, rest as needed
Comments:
Tempo Pushup = slow descent, touch chest to floor, explosive on the way up
Controlled Ring Pushups = maintain tight core, controlled descent and ascent, slight hold at the top stressing lockout
Controlled Ring Pushups = maintain tight core, controlled descent and ascent, slight hold at the top stressing lockout
Performed by 3 athletes
Podium
Male RX:
27 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 8
800m run buy in
then with remaining time
15 Wall Balls
10 Kettlebell Swings, 70/53
800m run buy in
then with remaining time
15 Wall Balls
10 Kettlebell Swings, 70/53
Performed by 7 athletes
Podium
Male RX:
3+7reps
Female RX:
Male Scaled:
Female Scaled:
3+19reps
Show All Results
Wednesday, September 21, 2016
Class:
All
Workout Name:
None
Description:
Shoulder Press 3 @ 80%
Shoulder Press 3-3-3-3 @ 85%
Shoulder Press 3-3-3-3 @ 85%
Class:
All
Workout Name:
None
Description:
Teams of 2, Relay style (25 minute cap)
21-18-15-12-9 Thrusters 95/65
40 Double Unders
200m Row
Partner 1 does 21 Thrusters, 40 DU, 200m Row, Partner 2 does 21 Thrusters, 40 DU, 200m Row
Partner 2 does 18 Thrusters, 40 DU, 200m Row, Partner 2 does 18 Thrusters, 40 DU, 200m Row
Etc
21-18-15-12-9 Thrusters 95/65
40 Double Unders
200m Row
Partner 1 does 21 Thrusters, 40 DU, 200m Row, Partner 2 does 21 Thrusters, 40 DU, 200m Row
Partner 2 does 18 Thrusters, 40 DU, 200m Row, Partner 2 does 18 Thrusters, 40 DU, 200m Row
Etc
Performed by 7 athletes
Podium
Male RX:
17:27
Female RX:
Male Scaled:
22:45
Female Scaled:
Show All Results
Tuesday, September 20, 2016
Class:
All
Warmup:
90 seconds on the bike
then 2 rounds
5 Pullups
10 Pushups
15 Russian KB Swings
then 2 rounds
5 Pullups
10 Pushups
15 Russian KB Swings
Workout Name:
None
Description:
Power Clean 3RM
Class:
All
Workout Name:
None
Description:
10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge
3 Power Cleans, 155/105
10 Steps Walking Lunge
Cooldown:
400m jog
2 minute child's pose
2 minute child's pose
Performed by 17 athletes
Podium
Male RX:
4:27
Female RX:
5:58
Male Scaled:
4:29
Female Scaled:
7:52
Show All Results
Monday, September 19, 2016
Class:
All
Workout Name:
None
Description:
Back Squat 4-4-4 @ 82.5%
Class:
All
Workout Name:
None
Description:
Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40
Performed by 11 athletes
Podium
Male RX:
32 reps
Female RX:
12 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
100 Double Unders
25 Toes to Bar
25 Deadlifts, 225/155
25 Box Jump Overs
Adv: 150 DU & 50 BJO
25 Toes to Bar
25 Deadlifts, 225/155
25 Box Jump Overs
Adv: 150 DU & 50 BJO
Performed by 15 athletes
Podium
Male RX:
5:48
Female RX:
9:19
Male Scaled:
7:32
Female Scaled:
6:51
Show All Results
Saturday, September 17, 2016
Class:
All
Workout Name:
CrossFit Open 14.4
Description:
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Performed by 3 athletes
Podium
Male RX:
197 reps
Female RX:
165+0reps
Male Scaled:
Female Scaled:
Show All Results
Friday, September 16, 2016
Class:
All
Warmup:
2x30sec overhead squat hold (65/35)
Workout Name:
None
Description:
EMOM 10, alternating
A) 10 Overhead Squat 95/65
B) 10 Chest to Bar Pullups
Score is total reps completed
A) 10 Overhead Squat 95/65
B) 10 Chest to Bar Pullups
Score is total reps completed
Performed by 6 athletes
Podium
Male RX:
3-way Tie
100 reps
Female RX:
Male Scaled:
85 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
For time
Bike 30/21 Cal
30 Power Snatch 95/65
30 Wall Balls (Adv 30/20#)
Bike 30/21 Cal
30 Power Snatch 95/65
30 Wall Balls (Adv 30/20#)
Performed by 5 athletes
Podium
Male RX:
5:32
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, September 15, 2016
Class:
All
Workout Name:
None
Description:
Run 400m
75 Kettlebell Swings, 53/35
Run 400m
75 Kettlebell Swings, 53/35
Run 400m
Performed by 10 athletes
Podium
Male RX:
6:57
Female RX:
6:21
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 5
1 set of strict unbroken pullups
10-sec ring support hold + 3-sec lower to bottom of dip
Based on total strict pullups from Tuesday 9/13/2016
<10
1 pullup
10-14
2 pullups
15-19
3 pullups
20+ pullups
5 pullups
1 set of strict unbroken pullups
10-sec ring support hold + 3-sec lower to bottom of dip
Based on total strict pullups from Tuesday 9/13/2016
<10
1 pullup
10-14
2 pullups
15-19
3 pullups
20+ pullups
5 pullups
Performed by 7 athletes
Podium
Male RX:
7+3reps
Female RX:
6+0reps
Male Scaled:
5+1reps
Female Scaled:
Show All Results
Wednesday, September 14, 2016
Class:
All
Workout Name:
None
Description:
Shoulder Press 4 @ 75%
Shoulder Press 4-4-4-4 @ 80%
Shoulder Press 4-4-4-4 @ 80%
Comments:
Compare to 9/2/2016
Class:
All
Workout Name:
None
Description:
3 RFT
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups
Performed by 14 athletes
Podium
Male RX:
8:40
Female RX:
12:22
Male Scaled:
12:13
Female Scaled:
Show All Results
Tuesday, September 13, 2016
Class:
All
Workout Name:
None
Description:
Back Squat 5-5-5 @ 75%
Comments:
Compare to 8/18/2016
Class:
All
Workout Name:
None
Description:
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Comments:
Score is total pullups
Performed by 14 athletes
Podium
Male RX:
28 reps
Female RX:
2-way Tie
14 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
4 Rounds
15 Bar Facing Burpees (advanced 20)
Rest :90
15 Bar Facing Burpees (advanced 20)
Rest :90
Comments:
Goal is <1:15 per round
Score is total time including three rests
Score is total time including three rests
Performed by 12 athletes
Podium
Male RX:
6:36
Female RX:
7:42
Male Scaled:
Female Scaled:
Show All Results
Monday, September 12, 2016
Class:
All
Workout Name:
None
Description:
Max Effort Unbroken Perfect Pushups
Performed by 13 athletes
Podium
Male RX:
66 reps
Female RX:
45 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
12 minutes to build to a 3-rep touch and go power clean @ 80% 1RM
Class:
All
Workout Name:
None
Description:
For time (15 minute cap)
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders
Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders
Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders
Performed by 15 athletes
Podium
Male RX:
6:46
Female RX:
Male Scaled:
7:14
Female Scaled:
6:47
Show All Results
Friday, September 09, 2016
Class:
All
Workout Name:
None
Description:
For time
45 Wall Balls
35 Pullups
25 Deadlifts 185/125 (Adv 245/155)
15 Lateral Bar Burpees
5 Wall Walks
45 Wall Balls
35 Pullups
25 Deadlifts 185/125 (Adv 245/155)
15 Lateral Bar Burpees
5 Wall Walks
Cooldown:
4 rounds, untimed
Slam Ball Clean + 40m Carry
Slam Ball Clean + 40m Carry
Performed by 4 athletes
Podium
Male RX:
8:34
Female RX:
Male Scaled:
12:04
Female Scaled:
Show All Results
Thursday, September 08, 2016
Class:
All
Workout Name:
None
Description:
50-40-30-20-10
Box Step Ups with a sandbag
15-12-9-6-3 Handstand Pushups (Advanced 25-20-15-10-5 HSPU)
Box Step Ups with a sandbag
15-12-9-6-3 Handstand Pushups (Advanced 25-20-15-10-5 HSPU)
Performed by 4 athletes
Podium
Male RX:
15:23
Female RX:
Male Scaled:
18:48
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
AMRAP 3
3/5/7 Unbroken Push Ups (pick a number that you can perform unbroken quickly and consistently)
1 Strict Chin Up/Jumping Chin Up (increase by one chin up every set)
3/5/7 Unbroken Push Ups (pick a number that you can perform unbroken quickly and consistently)
1 Strict Chin Up/Jumping Chin Up (increase by one chin up every set)
Performed by 4 athletes
Podium
Male RX:
60 reps
Female RX:
Male Scaled:
45 reps
Female Scaled:
Show All Results
Wednesday, September 07, 2016
Class:
All
Workout Name:
None
Description:
Back Squat 3-3-3 @ 85%
Romanian Deadlift 5-5-5 @ 25-30% of 1RM Deadlift
Romanian Deadlift 5-5-5 @ 25-30% of 1RM Deadlift
Class:
All
Workout Name:
None
Description:
Every 2:30 for 8 sets
5x20m Shuttle Run (Five gym lengths)
The first two sets should be warmups and the following six at intensity
Score is total running time of the six work sets
5x20m Shuttle Run (Five gym lengths)
The first two sets should be warmups and the following six at intensity
Score is total running time of the six work sets
Performed by 10 athletes
Podium
Male RX:
1:45
Female RX:
1:59
Male Scaled:
Female Scaled:
Show All Results
Tuesday, September 06, 2016
Class:
All
Workout Name:
None
Description:
12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
Comments:
Compare to 8/22/2016
Class:
All
Workout Name:
None
Description:
5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75
Comments:
Attempt to touch and go the power cleans. Scale the weight if you can't complete the first round of power cleans touch and go.
Performed by 16 athletes
Podium
Male RX:
7:49
Female RX:
9:32
Male Scaled:
11:12
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold
Performed by 8 athletes
Podium
Male RX:
68 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, September 05, 2016
Class:
All
Workout Name:
DVB
Description:
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Performed by 9 athletes
Podium
Male RX:
31:57
Female RX:
Male Scaled:
Female Scaled:
34:03
Show All Results
Saturday, September 03, 2016
Class:
All
Workout Name:
None
Description:
15 minutes
Build to a heavy 5-rep deadlift
Build to a heavy 5-rep deadlift
Comments:
Compare to 8/20/2016
Class:
All
Workout Name:
CrossFit.com 160822
Description:
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
Performed by 4 athletes
Podium
Male RX:
4+88reps
Female RX:
3+74reps
Male Scaled:
Female Scaled:
Show All Results
Friday, September 02, 2016
Class:
All
Workout Name:
None
Description:
Shoulder Press 3 @ 75%
Shoulder Press 3-3-3-3 @ 80%
Shoulder Press 3-3-3-3 @ 80%
Comments:
Compare 7/19/2016
Compare 8/12/2016
Compare 8/23/2016
Compare 8/12/2016
Compare 8/23/2016
Class:
All
Workout Name:
None
Description:
3 Rounds
Run 400m
10 Clean and Jerks 135/95
Run 400m
10 Clean and Jerks 135/95
Performed by 10 athletes
Podium
Male RX:
7:30
Female RX:
Male Scaled:
10:08
Female Scaled:
9:06
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Thursday, September 01, 2016
Class:
All
Workout Name:
None
Description:
Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps
Performed by 13 athletes
Podium
Male RX:
13:26
Female RX:
16:05
Male Scaled:
17:58
Female Scaled:
18:11
Show All Results
Class:
All
Workout Name:
None
Description:
(based on max pushups)
<10
5 PU - :50 rest - 4 PU - :50 rest - 3 PU
10-20
8 PU - :50 rest - 7 PU - :50 rest - 6 PU
21-29
13 PU - :50 rest - 11 PU - :50 rest - 9 PU
30+
60% reps - :50 rest - 50% reps - :50 rest - 40% reps
<10
5 PU - :50 rest - 4 PU - :50 rest - 3 PU
10-20
8 PU - :50 rest - 7 PU - :50 rest - 6 PU
21-29
13 PU - :50 rest - 11 PU - :50 rest - 9 PU
30+
60% reps - :50 rest - 50% reps - :50 rest - 40% reps
Performed by 6 athletes
Podium
Male RX:
84 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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