Monday, December 31, 2012
Class:
All
Workout Name:
deck of cards
Description:
for time:
each suit of cards has been designated a movement:
1. clubs: goblet squats (weight of your choice)
2. spades: kettlebell swings (weight of your choice)
3. hearts: burpees
4. diamonds: sit ups
5. aces: 400 meter run
6. jokers: 50 box jumps
the reps are 2-10 for numbered cards and face cards are 10 reps.
shuffle the deck and work thorugh the deck one card at a time, do not flip the card until all reps are completed.
each suit of cards has been designated a movement:
1. clubs: goblet squats (weight of your choice)
2. spades: kettlebell swings (weight of your choice)
3. hearts: burpees
4. diamonds: sit ups
5. aces: 400 meter run
6. jokers: 50 box jumps
the reps are 2-10 for numbered cards and face cards are 10 reps.
shuffle the deck and work thorugh the deck one card at a time, do not flip the card until all reps are completed.
Performed by 5 athletes
Podium
Male RX:
35:36
Female RX:
37:38
Male Scaled:
39:41
Female Scaled:
39:16
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Sunday, December 30, 2012
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 14 athletes
Podium
Male RX:
16:14
Female RX:
21:21
Male Scaled:
33:12
Female Scaled:
28:30
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Friday, December 28, 2012
Class:
All
Workout Name:
None
Description:
On the minute for every minute for 15 minutes:
20 double unders
1 squat clean ( 155/105 lbs)
20 double unders
1 squat clean ( 155/105 lbs)
Performed by 7 athletes
Podium
Male RX:
14:00
Female RX:
Male Scaled:
15:00
Female Scaled:
15:00
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Thursday, December 27, 2012
Class:
All
Workout Name:
Linda
Description:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Performed by 12 athletes
Podium
Male RX:
13:06
Female RX:
Male Scaled:
25:52
Female Scaled:
19:32
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Class:
All
Workout Name:
cottage cheese and flying squirrels
Description:
amrap in 20 minutes
15 push jerks (95/65)
10 jumping lunges
5 ring dips
15 push jerks (95/65)
10 jumping lunges
5 ring dips
Performed by 7 athletes
Podium
Male RX:
11+13reps
Female RX:
Male Scaled:
9+16reps
Female Scaled:
2-way Tie
8+0reps
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Class:
All
Workout Name:
1 rm push press
Description:
12 minutes to establish a 1 rm push press
Class:
All
Workout Name:
danger close
Description:
10 minute amrap
3 rope climbs
6 overhead squats (135/95lbs)
3 rope climbs
6 overhead squats (135/95lbs)
Performed by 13 athletes
Podium
Male RX:
5+3reps
Female RX:
5+0reps
Male Scaled:
6+1reps
Female Scaled:
4+11reps
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Monday, December 24, 2012
Class:
All
Workout Name:
3 rm thruster
Description:
Class:
All
Workout Name:
whats a body good for?
Description:
400 x flutter kicks (total for both the left and right side)
100 x sit ups
100 x leg lifts
100 x squats
50 x push ups
50 x pull ups
400 x mountain climbers (total for both the left and right side)
100 x sit ups
100 x leg lifts
100 x squats
50 x push ups
50 x pull ups
400 x mountain climbers (total for both the left and right side)
Performed by 10 athletes
Podium
Male RX:
19:52
Female RX:
31:13
Male Scaled:
33:13
Female Scaled:
34:32
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Friday, December 21, 2012
Class:
All
Workout Name:
deadlift 1rm
Description:
deadlift 1 rm
Class:
All
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20 pound ball
150 Wallball shots, 20 pound ball
Performed by 8 athletes
Podium
Male RX:
7:20
Female RX:
5:58
Male Scaled:
Female Scaled:
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Thursday, December 20, 2012
Class:
All
Workout Name:
reckoning
Description:
10 x pistols
20 x box jumps ( 30"/24")
30 x knees to elbows
40 x hand release push ups
50 x jumping pull ups
40 x hand release push ups
30 x knees to elbows
20 x box jumps ( 30/24")
10 x pistols
20 x box jumps ( 30"/24")
30 x knees to elbows
40 x hand release push ups
50 x jumping pull ups
40 x hand release push ups
30 x knees to elbows
20 x box jumps ( 30/24")
10 x pistols
Performed by 9 athletes
Podium
Male RX:
9:46
Female RX:
Male Scaled:
17:48
Female Scaled:
15:01
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Wednesday, December 19, 2012
Class:
All
Workout Name:
None
Description:
42 calorie row
21 overhead squats (115/75 lbs)
30 calorie row
15 overhead squats (115/75lbs)
18 calorie row
9 overhead squats (115/75 lbs)
21 overhead squats (115/75 lbs)
30 calorie row
15 overhead squats (115/75lbs)
18 calorie row
9 overhead squats (115/75 lbs)
Performed by 11 athletes
Podium
Male RX:
6:55
Female RX:
12:57
Male Scaled:
11:20
Female Scaled:
14:58
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Tuesday, December 18, 2012
Class:
All
Workout Name:
box jump
Description:
max height in inches
Performed by 15 athletes
Podium
Male RX:
48 in
Female RX:
38 in
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
95 pound Thruster
Pull-ups
Performed by 16 athletes
Podium
Male RX:
4:29
Female RX:
4:31
Male Scaled:
16:14
Female Scaled:
7:55
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Monday, December 17, 2012
Class:
All
Workout Name:
clean and jerk 1rm
Description:
clean and jerk 1 rm
Class:
All
Workout Name:
None
Description:
10-8-6-4-2 reps
front squats (185/135 lbs)
handstand push ups
front squats (185/135 lbs)
handstand push ups
Performed by 17 athletes
Podium
Male RX:
5:07
Female RX:
5:29
Male Scaled:
6:45
Female Scaled:
5:28
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Sunday, December 16, 2012
Class:
All
Workout Name:
snatch 1 rm
Description:
snatch 1m
Class:
All
Workout Name:
None
Description:
10 sumodeadlift high pulls (115/75 lbs) demo video
10 burpees over the bar
2 muscle ups
8 sumodeadlifts high pulls
8 burpees over the bar
2 muscle ups
6 sumodeadlift high pull
6 burpees over the bar
2 muscle ups
4 sumodeadlift high pull
4 burpees over the bar
2 muscle ups
2 sumo deadlift high pulls
2 burpee over the bar
2 muscle ups
10 burpees over the bar
2 muscle ups
8 sumodeadlifts high pulls
8 burpees over the bar
2 muscle ups
6 sumodeadlift high pull
6 burpees over the bar
2 muscle ups
4 sumodeadlift high pull
4 burpees over the bar
2 muscle ups
2 sumo deadlift high pulls
2 burpee over the bar
2 muscle ups
Performed by 20 athletes
Podium
Male RX:
6:52
Female RX:
Male Scaled:
5:56
Female Scaled:
5:36
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Friday, December 14, 2012
Class:
All
Workout Name:
CT
Description:
"CT"
6 rounds for time
26 box jumps (24/20")
26 kettlebell swings ( 55/35lbs)
26 calorie row
6 rounds for time
26 box jumps (24/20")
26 kettlebell swings ( 55/35lbs)
26 calorie row
Performed by 2 athletes
Podium
Male RX:
31:37
Female RX:
Male Scaled:
Female Scaled:
30:00
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Thursday, December 13, 2012
Class:
All
Workout Name:
push jerk 1 rm
Description:
12 minutes for push jerk 1 rm
Class:
All
Workout Name:
Belly flop
Description:
21-15-9 reps
row for calories
burpees
row for calories
burpees
Performed by 18 athletes
Podium
Male RX:
4:40
Female RX:
5:24
Male Scaled:
Female Scaled:
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Wednesday, December 12, 2012
Class:
All
Workout Name:
Sizzup
Description:
5 rounds for time
15 deadlifts ( 225/155)
35 x sit ups
15 deadlifts ( 225/155)
35 x sit ups
Performed by 11 athletes
Podium
Male RX:
8:24
Female RX:
9:47
Male Scaled:
Female Scaled:
11:04
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Tuesday, December 11, 2012
Class:
All
Workout Name:
upside down
Description:
5 rounds for time
20 hand release push ups
40 air squats
200 meter run
20 hand release push ups
40 air squats
200 meter run
Performed by 23 athletes
Podium
Male RX:
10:34
Female RX:
10:44
Male Scaled:
14:19
Female Scaled:
17:15
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Monday, December 10, 2012
Class:
All
Workout Name:
Amanda
Description:
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Muscle-up
135 pound Squat snatch
Performed by 19 athletes
Podium
Male RX:
7:19
Female RX:
20:26
Male Scaled:
6:43
Female Scaled:
7:58
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Sunday, December 09, 2012
Class:
All
Workout Name:
pairie fire
Description:
12-10-8-6-4-2 reps
handstand push up
2-4-6-8-10-12 reps
power cleans
handstand push up
2-4-6-8-10-12 reps
power cleans
Performed by 14 athletes
Podium
Male RX:
11:09
Female RX:
12:37
Male Scaled:
15:20
Female Scaled:
11:32
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Saturday, December 08, 2012
Class:
All
Workout Name:
None
Description:
4 rounds
50 squats
400 meter run
50 squats
400 meter run
Performed by 7 athletes
Podium
Male RX:
10:22
Female RX:
10:54
Male Scaled:
Female Scaled:
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Thursday, December 06, 2012
Class:
All
Workout Name:
Daniel
Description:
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Performed by 15 athletes
Podium
Male RX:
16:01
Female RX:
19:22
Male Scaled:
Female Scaled:
19:34
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Wednesday, December 05, 2012
Class:
All
Workout Name:
back squat 1 rm
Description:
back squat 1 rm
Class:
All
Workout Name:
Toe Jam
Description:
amrap in 10 minutes
10 pistols
10 burpees
10 pistols
10 burpees
Performed by 8 athletes
Podium
Male RX:
5+8reps
Female RX:
7+15reps
Male Scaled:
7+1reps
Female Scaled:
7+18reps
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Tuesday, December 04, 2012
Class:
All
Workout Name:
Crow's Nest
Description:
as many rounds as possible in 20 minutes:
15 x double unders
10 x handstand push ups
15 x kettle bell swings ( 55/35 lbs)
15 x double unders
10 x handstand push ups
15 x kettle bell swings ( 55/35 lbs)
Performed by 10 athletes
Podium
Male RX:
2-way Tie
9+15reps
Female RX:
7+25reps
Male Scaled:
6+29reps
Female Scaled:
8+26reps
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Monday, December 03, 2012
Class:
All
Workout Name:
Heyo
Description:
21-15-9 reps
overhead squats
ring dips
overhead squats
ring dips
Sunday, December 02, 2012
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 24 athletes
Podium
Male RX:
418 reps
Female RX:
412 reps
Male Scaled:
246 reps
Female Scaled:
Show All Results
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