Monday, September 09, 2019
Class:
All
Workout Name:
None
Description:
Overhead Squat 1-1-1
Enter Your Results
Class:
All
Workout Name:
None
Description:
"Hot Mess"
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
3 rounds for time of:
Run 200m
30 Bicycle Kicks
30 Flutter Kicks
15 Burpees
Rest 1:00
Run 200m
30 Bicycle Kicks
30 Flutter Kicks
15 Burpees
Rest 1:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 05, 2019
Class:
All
Warmup:
3 Steady Rounds
5 Behind the Neck Snatch Grip Strict Presses
5 Overhead Squats
Run 200m
5 Behind the Neck Snatch Grip Strict Presses
5 Overhead Squats
Run 200m
Workout Name:
None
Description:
Misfit Snatch Complex 2.0
Every :90 for 9 Minutes
2 Reps @ 70%+ of 1RM
Squat Snatch + Hang Squat Snatch + 2 Overhead Squats
Every :90 for 9 Minutes
2 Reps @ 70%+ of 1RM
Squat Snatch + Hang Squat Snatch + 2 Overhead Squats
Class:
All
Workout Name:
None
Description:
3 Rounds
10 Power Cleans 95/65lbs
10 Thrusters 95/65lbs
50' Handstand Walk
Rest 3:00
Beginner: 100' Double Dumbbell Overhead Carry or 4 Wall Walks; 65/35
Intermediate: 80/50; 30 Handstand Hand Lifts or Shoulder Taps
Advanced: Rx
Competitor: 15 PC + 15 Thrusters
10 Power Cleans 95/65lbs
10 Thrusters 95/65lbs
50' Handstand Walk
Rest 3:00
Beginner: 100' Double Dumbbell Overhead Carry or 4 Wall Walks; 65/35
Intermediate: 80/50; 30 Handstand Hand Lifts or Shoulder Taps
Advanced: Rx
Competitor: 15 PC + 15 Thrusters
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
13:23
Female Scaled:
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Class:
Competitor Extra
Workout Name:
None
Description:
4000m Ski
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
12+12 Single Dumbbell Deadlift
10 Push Ups
6+6 Single Dumbbell Deadlift
20 Mountain Climbers
10 Push Ups
6+6 Single Dumbbell Deadlift
20 Mountain Climbers
Workout Name:
None
Description:
AMRAP 3:00 x 4
Row 300/225m
12 Lateral Burpees over Rower
Low Plank with remaining time
Rest 2:00
Row 300/225m
12 Lateral Burpees over Rower
Low Plank with remaining time
Rest 2:00
Cooldown:
2 sets
200' (back of gym to fence and back) double kettlebell front rack carry
200' (back of gym to fence and back) double kettlebell front rack carry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 04, 2019
Class:
All
Warmup:
3 Steady Rounds
12 Single-Arm, Single-Leg Kettlebell RDLs
8 Med Ball Squat Cleans
5-8 Strict Pull Ups
12 Single-Arm, Single-Leg Kettlebell RDLs
8 Med Ball Squat Cleans
5-8 Strict Pull Ups
Workout Name:
None
Description:
Power Clean
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset
Performed by 2 athletes
Podium
Male RX:
45 reps
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
WZA 2020 OCQ 4
150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar
Cap 15:00
Perform in any order, until completion of total work.
Can be broken down or performed in any order
Alternate:
100 Wall Balls 14/10 to 10/9'
50 Weighted Butterfly Sit Ups 14/10#
150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar
Cap 15:00
Perform in any order, until completion of total work.
Can be broken down or performed in any order
Alternate:
100 Wall Balls 14/10 to 10/9'
50 Weighted Butterfly Sit Ups 14/10#
Performed by 3 athletes
Podium
Male RX:
12:25
Female RX:
Male Scaled:
15:43
Female Scaled:
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Class:
Competitor Extra
Workout Name:
None
Description:
Bike
2500m x 3
Rest 3:00
Attempt to complete negative splits
2500m x 3
Rest 3:00
Attempt to complete negative splits
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
1:00 Ski
10 Plate Hug Good Mornings
10 Steps Plate Overhead Walking Lunge
10 Plate Hug Good Mornings
10 Steps Plate Overhead Walking Lunge
Workout Name:
None
Description:
Ski 1000/850m
40 Russian Kettlebell Swings
40 Steps Walking Lunge
Ski 750m/600m
40 Russian Kettlebell Swings
40 Steps Walking Lunge
Ski 500/400m
40 Russian Kettlebell Swings
40 Steps Walking Lunge
Ski 750m/600m
40 Russian Kettlebell Swings
40 Steps Walking Lunge
Ski 500/400m
Cooldown:
2 rounds
15 GHD Hip Extensions
60' D-Ball carry in front of body
15 GHD Hip Extensions
60' D-Ball carry in front of body
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 03, 2019
Class:
All
Warmup:
Banded Glute Activation
20 steps in each direction + 8
Banded Air Squats after each direction
Then, 2 Steady Rounds
10 Empty Bar Jumping Back
Squats
:30 Handstand Hold
20 steps in each direction + 8
Banded Air Squats after each direction
Then, 2 Steady Rounds
10 Empty Bar Jumping Back
Squats
:30 Handstand Hold
Workout Name:
None
Description:
Back Squat
5x5 @ 90% 5RM
5x5 @ 90% 5RM
Class:
All
Workout Name:
None
Description:
For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups
Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.
Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups
Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.
Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
12:38
Female RX:
Male Scaled:
9:55
Female Scaled:
10:10
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Class:
Competitor Extra
Workout Name:
None
Description:
Sprint
200m x 4
(100m shuttle out and back)
Rest 3:00
200m x 4
(100m shuttle out and back)
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
20' High Knees
20' Butt Kickers
40' Shuttle Run
20' Alternating High Kicks
20' Floor Sweeps
40' Shuttle Run
10 Burpees
20' Butt Kickers
40' Shuttle Run
20' Alternating High Kicks
20' Floor Sweeps
40' Shuttle Run
10 Burpees
Workout Name:
None
Description:
3 rounds for time of:
Run 400m
9 Dumbbell Burpees
9 Dumbbell Push Press
Run 400m
9 Dumbbell Burpees
9 Dumbbell Push Press
Cooldown:
60 Flutter Kicks
15 Sit Ups
30 Flutter Kicks
15 Sit Ups
15 Sit Ups
30 Flutter Kicks
15 Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, September 02, 2019
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
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Performed by 3 athletes
Podium
Male RX:
8+16reps
Female RX:
Male Scaled:
Female Scaled:
6+6reps
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Sunday, September 01, 2019
Class:
All
Warmup:
3 rounds
3 deficit tempo push ups (slow down, fast up) - hands on plates, chest to floor
:10 Dead Hang
10 Empty Bar Good Mornings
3 deficit tempo push ups (slow down, fast up) - hands on plates, chest to floor
:10 Dead Hang
10 Empty Bar Good Mornings
Workout Name:
None
Description:
EMOM 12
A) 5 Reps Bench Press
B) 3 Weighted Unbroken Strict Pull Ups
A) 5 Reps Bench Press
B) 3 Weighted Unbroken Strict Pull Ups
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
Conditioning
4 rounds for time of:
12 Deadlifts @ 50% 1RM
60 Unbroken Double Unders
Scale DU volume to an achievable quantity that will challenge you.
4 rounds for time of:
12 Deadlifts @ 50% 1RM
60 Unbroken Double Unders
Scale DU volume to an achievable quantity that will challenge you.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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