Thursday, January 31, 2013
Class:
All
Workout Name:
Challenge of the Week Jan 28- Feb 2
Description:
4 Rounds for Time of:
5 Thrusters 95lbs/65lbs
250m Row
5 Box Overs 24/20
LVL1M: 2 rounds, 65lbs/45lbs, 20/16
LVL1: 3 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 28/24
5 Thrusters 95lbs/65lbs
250m Row
5 Box Overs 24/20
LVL1M: 2 rounds, 65lbs/45lbs, 20/16
LVL1: 3 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 28/24
Performed by 6 athletes
Podium
Male RX:
7:10
Female RX:
9:22
Male Scaled:
Female Scaled:
8:59
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Wednesday, January 30, 2013
Class:
All
Workout Name:
01-30-2013
Description:
5 Rounds for Time:
1 Rope Climb
10 Pull-ups
20 Sit-ups
30 Decline Push-ups
LVL1M: 3 rounds, Jump Pull-ups
LVL1: 4 rounds, Band Assist pullups
LVL2: Band Assist Pull-ups
LVL3: RX'd
1 Rope Climb
10 Pull-ups
20 Sit-ups
30 Decline Push-ups
LVL1M: 3 rounds, Jump Pull-ups
LVL1: 4 rounds, Band Assist pullups
LVL2: Band Assist Pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
8:36
Female RX:
14:58
Male Scaled:
Female Scaled:
10:22
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Tuesday, January 29, 2013
Class:
All
Workout Name:
01-29-2013
Description:
Shoulder Press
5-5-3-3-1
Post heaviest load.
5-5-3-3-1
Post heaviest load.
Monday, January 28, 2013
Class:
All
Workout Name:
01-28-2013
Description:
Max effort Row 1600m
Rest 5min
Max Effort Run 1600m
Post total time for both together.
LVL1M: 500m row, 400m run
LVL1: 1000m row, 800m run
LVL2: RX'd
LVL3: RX'd sub 19min
Rest 5min
Max Effort Run 1600m
Post total time for both together.
LVL1M: 500m row, 400m run
LVL1: 1000m row, 800m run
LVL2: RX'd
LVL3: RX'd sub 19min
Performed by 3 athletes
Podium
Male RX:
20:23
Female RX:
21:05
Male Scaled:
Female Scaled:
15:47
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Saturday, January 26, 2013
Class:
All
Workout Name:
01-26-2013
Description:
21-15-9 reps of:
Power Cleans 115lbs/75lbs
Leg Levers
Double Unders
Power Cleans 115lbs/75lbs
Leg Levers
Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, January 25, 2013
Class:
All
Workout Name:
Challenge of the Week Jan 21-26, 2013
Description:
For Time:
500m Row
3 Rope Climbs
30 Back Squats 95lbs/6lbs
3 Rope Climbs
30 Hang Cleans 95lbs/65lbs
500m Row
LVL1M: 250m rows, mod. Rope climb, 15 squats light weight
LVL1: Mod. Rope climb, 75lbs/55lbs
LVL2: Mod. Rope Climb
LVL3: RX'd
500m Row
3 Rope Climbs
30 Back Squats 95lbs/6lbs
3 Rope Climbs
30 Hang Cleans 95lbs/65lbs
500m Row
LVL1M: 250m rows, mod. Rope climb, 15 squats light weight
LVL1: Mod. Rope climb, 75lbs/55lbs
LVL2: Mod. Rope Climb
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, January 24, 2013
Class:
All
Workout Name:
01-24-2013
Description:
21-15-9 reps of:
Sumo-deadlift highpull 75lbs/55lbs
Row for Calories
LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd + 85lbs/65lbs
Sumo-deadlift highpull 75lbs/55lbs
Row for Calories
LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd + 85lbs/65lbs
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
7:34
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Wednesday, January 23, 2013
Class:
All
Workout Name:
Cindy
Description:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds and reps.
LVL1M: 10min, Jump Pull-ups
LVL1: 15min, Band Assist Pull-ups
LVL2: Band Assist Pull-ups
LVL3: RX'd
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds and reps.
LVL1M: 10min, Jump Pull-ups
LVL1: 15min, Band Assist Pull-ups
LVL2: Band Assist Pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
23+5reps
Female RX:
20+17reps
Male Scaled:
Female Scaled:
12+12reps
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Tuesday, January 22, 2013
Class:
All
Workout Name:
01-22-2013
Description:
Split Jerk
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Monday, January 21, 2013
Class:
All
Workout Name:
01-21-2013
Description:
4 Rounds for Max Reps
30sec Double Unders
30sec Push-ups
30sec Break
Record total number of reps added together.
LVL1M: Single Skips
LVL1: Double skips (2 skips =1rep)
LVL2: Triple skips (3skips =1rep)
LVL3: RX'd
30sec Double Unders
30sec Push-ups
30sec Break
Record total number of reps added together.
LVL1M: Single Skips
LVL1: Double skips (2 skips =1rep)
LVL2: Triple skips (3skips =1rep)
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
338 reps
Female RX:
443 reps
Male Scaled:
Female Scaled:
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Saturday, January 19, 2013
Class:
All
Workout Name:
01-19-2013
Description:
3 Rounds
1min Max Calorie Row
1min Max Box Jumps 24"/20"
1min Max KB Swing 50/35lbs
1min Rest
Post total reps and calories added together.
LVL1M: 20"/16", 30/20lbs
LVL1: 40/25lbs
LVL2: RX'd
LVL3: RX'd + 28"/24"
1min Max Calorie Row
1min Max Box Jumps 24"/20"
1min Max KB Swing 50/35lbs
1min Rest
Post total reps and calories added together.
LVL1M: 20"/16", 30/20lbs
LVL1: 40/25lbs
LVL2: RX'd
LVL3: RX'd + 28"/24"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, January 18, 2013
Class:
All
Workout Name:
01-18-2013
Description:
3 Rounds for Time:
10 Thursters 95lbs/65lbs
2 Rope Climbs
LVL1M: 65/45lbs, Mod Rope climb
LVL1: 75/55lbs, Mod Rope climb
LVL2: Mod. Rope climb
LVL3: RX'd
10 Thursters 95lbs/65lbs
2 Rope Climbs
LVL1M: 65/45lbs, Mod Rope climb
LVL1: 75/55lbs, Mod Rope climb
LVL2: Mod. Rope climb
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
Female RX:
5:54
Male Scaled:
Female Scaled:
2:32
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Thursday, January 17, 2013
Class:
All
Workout Name:
01-17-2013
Description:
10min
Cover Max Distance Running (Treadmill)
LVL1M: 5min
LVL1: 8min
LVL2: RX'd
LVL3: RX'd
Cover Max Distance Running (Treadmill)
LVL1M: 5min
LVL1: 8min
LVL2: RX'd
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, January 16, 2013
Class:
All
Workout Name:
Challenge of the Week Jan 14-19
Description:
5 Rounds for Time:
10 Burpees
10 Push-ups
10 Mountain Climbers (per leg)
10 Sit-ups
10 Squats
LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd + Burpee Tuck Jumps
10 Burpees
10 Push-ups
10 Mountain Climbers (per leg)
10 Sit-ups
10 Squats
LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd + Burpee Tuck Jumps
Performed by 2 athletes
Podium
Male RX:
8:35
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, January 15, 2013
Class:
All
Workout Name:
01-15-2013
Description:
12min AMRAP of:
250m Row
10 Push Press @ 60% of Shoulder Press 1RM
LVL1M: 8min, light weight
LVL1: 10min, light weight
LVL2: RX'd
LVL3: RX'd shoot for 5 rounds
250m Row
10 Push Press @ 60% of Shoulder Press 1RM
LVL1M: 8min, light weight
LVL1: 10min, light weight
LVL2: RX'd
LVL3: RX'd shoot for 5 rounds
Performed by 3 athletes
Podium
Male RX:
7+0reps
Female RX:
6+0reps
Male Scaled:
Female Scaled:
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Monday, January 14, 2013
Class:
All
Workout Name:
01-14-2013
Description:
For Time:
1 Mile Run
20 Knees to Elbow
20 Deadlifts (Body weight)
20 KB Swings 50lbs/35lbs
400m Run
LVL1M: 400m, 10 reps each, hang knee raise, light weight, 35lbs/20lbs, 200m
LVL1: 800m, knees to chest,15 reps each, 60% BW, 400m
LVL2: RX'd
LVL3: RX'd + Body weight plus 20lbs
1 Mile Run
20 Knees to Elbow
20 Deadlifts (Body weight)
20 KB Swings 50lbs/35lbs
400m Run
LVL1M: 400m, 10 reps each, hang knee raise, light weight, 35lbs/20lbs, 200m
LVL1: 800m, knees to chest,15 reps each, 60% BW, 400m
LVL2: RX'd
LVL3: RX'd + Body weight plus 20lbs
Performed by 3 athletes
Podium
Male RX:
12:34
Female RX:
14:29
Male Scaled:
Female Scaled:
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Saturday, January 12, 2013
Class:
All
Workout Name:
01-12-2013
Description:
4 Rounds for Time:
10 Calorie Row
10 Burpees
Post time.
10 Calorie Row
10 Burpees
Post time.
Performed by 1 athlete
Podium
Male RX:
Female RX:
5:27
Male Scaled:
Female Scaled:
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Friday, January 11, 2013
Class:
All
Workout Name:
01-11-2013
Description:
Power Snatch
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Performed by 6 athletes
Podium
Male:
Female:
3-way Tie
75 lbs
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Thursday, January 10, 2013
Class:
All
Workout Name:
01-10-2013
Description:
10x250m Row
or
10x200m Run
1min rest Between
Record fastest interval.
or
10x200m Run
1min rest Between
Record fastest interval.
Performed by 7 athletes
Podium
Male RX:
0:40
Female RX:
0:41
Male Scaled:
Female Scaled:
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Wednesday, January 09, 2013
Class:
All
Workout Name:
Matt's Mash Up!
Description:
4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups
LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups
LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs
Performed by 8 athletes
Podium
Male RX:
6:13
Female RX:
6:02
Male Scaled:
Female Scaled:
6:57
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Tuesday, January 08, 2013
Class:
All
Workout Name:
Challenge of the Week Jan 7-12, 2013
Description:
10min AMRAP of:
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders
LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders
LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
9+6reps
Female RX:
9+0reps
Male Scaled:
Female Scaled:
5+0reps
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Monday, January 07, 2013
Class:
All
Workout Name:
01-07-2013
Description:
3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run
LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min
6 Clean and Jerk 115lbs/75lbs
400m Run
LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min
Performed by 9 athletes
Podium
Male RX:
6:59
Female RX:
8:07
Male Scaled:
Female Scaled:
Show All Results
Saturday, January 05, 2013
Class:
All
Workout Name:
Challenge of the Week Jan 2-5, 2013
Description:
For Time:
30 Jump Squats
15 Push-ups
30 Box Jumps 24"/20"
15 Push-ups
30 Walking Lunges
15 Push-ups
30 Squats
LVL1M: 15 & 8 Reps, 20"/16"
LVL1: 20 & 10 Reps, 24"/20"
LVL2: RX'd
LVL3: RX'd + 28"/24"
30 Jump Squats
15 Push-ups
30 Box Jumps 24"/20"
15 Push-ups
30 Walking Lunges
15 Push-ups
30 Squats
LVL1M: 15 & 8 Reps, 20"/16"
LVL1: 20 & 10 Reps, 24"/20"
LVL2: RX'd
LVL3: RX'd + 28"/24"
Performed by 9 athletes
Podium
Male RX:
3:25
Female RX:
4:09
Male Scaled:
Female Scaled:
Show All Results
Friday, January 04, 2013
Class:
All
Workout Name:
01-04-2013
Description:
Deadlift
5-5-3-3-1
Post heaviest load.
5-5-3-3-1
Post heaviest load.
Thursday, January 03, 2013
Class:
All
Workout Name:
01-03-2012
Description:
3 Rounds for Time of:
200m Run
20 Push-ups
30 Sit-ups
LVL1M: 2 rounds, 10 push-ups, 10 sit-ups
LVL1: 15 Push-ups, 15 sit-ups
LVL2: RX'd
LVL3: RX'd
200m Run
20 Push-ups
30 Sit-ups
LVL1M: 2 rounds, 10 push-ups, 10 sit-ups
LVL1: 15 Push-ups, 15 sit-ups
LVL2: RX'd
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
5:54
Female RX:
6:54
Male Scaled:
Female Scaled:
Show All Results
Wednesday, January 02, 2013
Class:
All
Workout Name:
01-02-2013
Description:
7 Rounds for time of:
250m Row
7 Hang Power Cleans 95lbs/65lbs
7 Burpees
LVL1M: 3 Rounds, 65lbs/45lbs
LVL1: 5 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 115lbs/75lbs
250m Row
7 Hang Power Cleans 95lbs/65lbs
7 Burpees
LVL1M: 3 Rounds, 65lbs/45lbs
LVL1: 5 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 115lbs/75lbs
Performed by 7 athletes
Podium
Male RX:
14:16
Female RX:
16:23
Male Scaled:
Female Scaled:
Show All Results
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