Friday, January 31, 2014
Class:
All
Workout Name:
01/31/2014
Description:
Back Squat
5-5-5-5-5 x 70% of 1RM (Linear Progression)
Post Load
5-5-5-5-5 x 70% of 1RM (Linear Progression)
Post Load
Enter Your Results
Thursday, January 30, 2014
Class:
All
Workout Name:
01/30/2014
Description:
10-9-8-7-6-5-4-3-2-1
Pistol Squats
DB Push Press 35/20lbs
Post time.
LVL1M: 5-1 reps, mod. Pistols, light weight
LVL1: 8-1 reps, mod. Pistols, 25/10lbs
LVL2: Mod. Pistols, 30/15lbs
LVL3: RX'd
Pistol Squats
DB Push Press 35/20lbs
Post time.
LVL1M: 5-1 reps, mod. Pistols, light weight
LVL1: 8-1 reps, mod. Pistols, 25/10lbs
LVL2: Mod. Pistols, 30/15lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
Female RX:
4:58
Male Scaled:
Female Scaled:
5:10
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Wednesday, January 29, 2014
Class:
All
Workout Name:
01/29/2014
Description:
3 rounds
1 minute max reps weighted pull-ups 20/10lbs
1 minute max reps weighted dips 20/10lbs
1 minute rest
Post total reps added together.
Scale as needed!
1 minute max reps weighted pull-ups 20/10lbs
1 minute max reps weighted dips 20/10lbs
1 minute rest
Post total reps added together.
Scale as needed!
Performed by 3 athletes
Podium
Male RX:
77 reps
Female RX:
Male Scaled:
Female Scaled:
164 reps
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Tuesday, January 28, 2014
Class:
All
Workout Name:
01/28/2014
Description:
5 Rounds for Time of:
5 Burpee Box Jumps 24"/20"
5 Sumo Deadlifts 95lbs/65lbs
5 Thrusters 95lbs/65lbs
Compare to January 2, 2012
LVL1M: 3 rounds, 20/16, light weight
LVL1: 20/16 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
5 Burpee Box Jumps 24"/20"
5 Sumo Deadlifts 95lbs/65lbs
5 Thrusters 95lbs/65lbs
Compare to January 2, 2012
LVL1M: 3 rounds, 20/16, light weight
LVL1: 20/16 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
5:29
Female RX:
5:08
Male Scaled:
Female Scaled:
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Monday, January 27, 2014
Class:
All
Workout Name:
01/27/2014
Description:
10min AMRAP of:
10 Jump Squats (50%bw)
10 Behind the Neck Push-Jerk (50% bw)
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 35% BW
LVL2: 40% BW
LVL3: RX'd
10 Jump Squats (50%bw)
10 Behind the Neck Push-Jerk (50% bw)
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 35% BW
LVL2: 40% BW
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
9+17reps
Female RX:
Male Scaled:
Female Scaled:
5+11reps
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Saturday, January 25, 2014
Class:
All
Workout Name:
Challenge of the Week Jan 20-25, 2014
Description:
15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups
Post rounds and reps!
LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
3 Burpees
5 Pull-ups
7 Sit-ups
Post rounds and reps!
LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
21+7reps
Female RX:
19+4reps
Male Scaled:
Female Scaled:
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Friday, January 24, 2014
Class:
All
Workout Name:
01/24/2014
Description:
4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs
Post time!
LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
6 Ground to Overhead 115/85lbs
12 V-UPs
Post time!
LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
3:01
Female RX:
4:23
Male Scaled:
Female Scaled:
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Thursday, January 23, 2014
Class:
All
Workout Name:
01/23/2014
Description:
Push-press
5-5-3-3-1
Post heaviest load!
5-5-3-3-1
Post heaviest load!
Wednesday, January 22, 2014
Class:
All
Workout Name:
01/22/2014
Description:
4 rounds
15 Wall ball 20/15lbs
15 Push-ups
15 Sumo deadlift high-pull 75/55lbs
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
15 Wall ball 20/15lbs
15 Push-ups
15 Sumo deadlift high-pull 75/55lbs
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
7:09
Female RX:
9:14
Male Scaled:
Female Scaled:
9:38
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Tuesday, January 21, 2014
Class:
All
Workout Name:
01/21/2014
Description:
2 rounds
Row 3min for distance
Rest 3min
Post total distance of both rounds added together!
Row 3min for distance
Rest 3min
Post total distance of both rounds added together!
Performed by 5 athletes
Podium
Male RX:
1,561 m
Female RX:
1364.00 mi
Male Scaled:
Female Scaled:
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Monday, January 20, 2014
Class:
All
Workout Name:
01/20/2014
Description:
1-1-2-2-3-3-4-4-5-5 reps of
Squat Cleans 95/65
Thrusters 95/65
Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Squat Cleans 95/65
Thrusters 95/65
Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
1:40
Female RX:
1:53
Male Scaled:
Female Scaled:
4:03
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Saturday, January 18, 2014
Class:
All
Workout Name:
Challenge of the Week Jan 13-18, 2014
Description:
5 rounds for time:
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs
LVL1M: 3 rounds, standard push-ups, standard burpees, sit-up to stand
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs
LVL1M: 3 rounds, standard push-ups, standard burpees, sit-up to stand
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
7:31
Female RX:
8:39
Male Scaled:
Female Scaled:
Show All Results
Friday, January 17, 2014
Class:
All
Workout Name:
01/18/2014
Description:
7 min AMRAP of:
5 Power Cleans 115/85
6 Front Rack Walking Lunge Steps 115/85
7 Push-ups
LVL1M: 4min, light weight
LVL1: 5min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
5 Power Cleans 115/85
6 Front Rack Walking Lunge Steps 115/85
7 Push-ups
LVL1M: 4min, light weight
LVL1: 5min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
6+2reps
Female RX:
2-way Tie
6+7reps
Male Scaled:
Female Scaled:
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Thursday, January 16, 2014
Class:
All
Workout Name:
01/16/2014
Description:
Run 6x400m
Rest 2 minutes between intervals
Post fastest interval.
LVL1M: 4x200m
LVL1: 4x400m
LVL2: RX'd
LVL3: RX'd
Rest 2 minutes between intervals
Post fastest interval.
LVL1M: 4x200m
LVL1: 4x400m
LVL2: RX'd
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
1:21
Female RX:
1:49
Male Scaled:
Female Scaled:
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Wednesday, January 15, 2014
Class:
All
Workout Name:
01/15/2014
Description:
For Time:
Buy in: 500m Row
Followed By 7 rounds of:
8 Handstand Push-ups
10 Box Jumps 24/20
Cash out: 500m Row
LVL1M: 250m rows, 4 rounds, Mod. Push-ups, 20/16
LVL1: Mod. Push-ups, 20/16
LVL2: Mod. Push-ups
LVL3: RX'd
Buy in: 500m Row
Followed By 7 rounds of:
8 Handstand Push-ups
10 Box Jumps 24/20
Cash out: 500m Row
LVL1M: 250m rows, 4 rounds, Mod. Push-ups, 20/16
LVL1: Mod. Push-ups, 20/16
LVL2: Mod. Push-ups
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
14:34
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Tuesday, January 14, 2014
Class:
All
Workout Name:
01/14/2014
Description:
Clean & Jerk
3-3-3-3-3-3-3
Post heaviest load.
3-3-3-3-3-3-3
Post heaviest load.
Monday, January 13, 2014
Class:
All
Workout Name:
01/13/2014
Description:
4 Rounds for time:
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs
LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs
LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
3:38
Female RX:
4:33
Male Scaled:
Female Scaled:
4:43
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Saturday, January 11, 2014
Class:
All
Workout Name:
Challenge of the Week Jan 6-11, 2014
Description:
The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
7:12
Female RX:
9:23
Male Scaled:
Female Scaled:
9:38
Show All Results
Friday, January 10, 2014
Class:
All
Workout Name:
01/10/2014
Description:
Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups
Post total rounds and reps.
LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups
Post total rounds and reps.
LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd
Performed by 10 athletes
Podium
Male RX:
12+7reps
Female RX:
9+3reps
Male Scaled:
Female Scaled:
Show All Results
Thursday, January 09, 2014
Class:
All
Workout Name:
01/09/2014
Description:
Cover Max Distance in 7min
Rowing
Post distance!
Rowing
Post distance!
Performed by 3 athletes
Podium
Male RX:
1,857 m
Female RX:
1,636 m
Male Scaled:
Female Scaled:
Show All Results
Wednesday, January 08, 2014
Class:
All
Workout Name:
01/08/2014
Description:
15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.
LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.
LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
4:19
Female RX:
5:07
Male Scaled:
Female Scaled:
6:28
Show All Results
Tuesday, January 07, 2014
Class:
All
Workout Name:
01/07/2014
Description:
Snatch Grip Deadlift
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Monday, January 06, 2014
Class:
All
Workout Name:
01/06/2014
Description:
6 Rounds for time:
3 Squat Clean thrusters at 105/75 lbs
6 Box jumps @ 28/24
9 Burpees (Over barbell. Two feet take off and land)
LVL1M: 3 rounds, light weight, 20/16
LVL1: 5 rounds, 85/55lbs, 24/20
LVL2: 95/65lbs
LVL3: RX'd
3 Squat Clean thrusters at 105/75 lbs
6 Box jumps @ 28/24
9 Burpees (Over barbell. Two feet take off and land)
LVL1M: 3 rounds, light weight, 20/16
LVL1: 5 rounds, 85/55lbs, 24/20
LVL2: 95/65lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
8:35
Female RX:
12:04
Male Scaled:
Female Scaled:
10:42
Show All Results
Saturday, January 04, 2014
Class:
All
Workout Name:
Challenge of the Week Dec 31-Jan 4, 2014
Description:
For Time:
1000m Row
40 Push-press 75/55
20 Power Cleans 75/55
35 Burpees
1000m
Post Time.
LVL1M: 500m, 20 PP, 10 PC, 15 burpees, use light weight.
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
1000m Row
40 Push-press 75/55
20 Power Cleans 75/55
35 Burpees
1000m
Post Time.
LVL1M: 500m, 20 PP, 10 PC, 15 burpees, use light weight.
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
14:00
Female RX:
22:47
Male Scaled:
Female Scaled:
Show All Results
Friday, January 03, 2014
Class:
All
Workout Name:
01/03/2014
Description:
4 rounds for time of:
6 Power Snatches 95/65lbs
12 Sit-ups
LVL1M: 2 rounds, light weight
LVL1: 75lbs/45lbs
LVL2: 85/55lbs
LVL3: RX'd
6 Power Snatches 95/65lbs
12 Sit-ups
LVL1M: 2 rounds, light weight
LVL1: 75lbs/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
1:59
Female RX:
3:32
Male Scaled:
Female Scaled:
Show All Results
Thursday, January 02, 2014
Class:
All
Workout Name:
01/02/2014
Description:
Back Squat
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
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