Saturday, January 31, 2015
Class:
All
Workout Name:
Prize WOD Jan 26-31, 2015
Description:
"Arithmetic Annie"
50-40-30-20-10 reps of:
Double Unders
Sit Ups
Complete 10 Addition/Subtraction questions between each set! Get questions from Greg or Nyree.
Post Time!
LVL1M: 30-10reps, single skips
LVL1: 40-10 reps, double skips
LVL2: Triple skips
LVL3: RX'd
50-40-30-20-10 reps of:
Double Unders
Sit Ups
Complete 10 Addition/Subtraction questions between each set! Get questions from Greg or Nyree.
Post Time!
LVL1M: 30-10reps, single skips
LVL1: 40-10 reps, double skips
LVL2: Triple skips
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
13:12
Male Scaled:
Female Scaled:
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Enter Your Results
Friday, January 30, 2015
Class:
All
Workout Name:
01/30/2015
Description:
5 rounds
Every 2min Complete
150m Row
3 Deadlifts @ BW
Toes to Bar-Complete as many in time remaining
1min Break between rounds.
Score is number of toes to bar completed.
LVL1M: 2 rounds, light weight, Hang knee raise.
LVL1: 3 rounds, 75%BW, hang knee raise
LVL2: Knees to chest
LVL3: RX'd
Every 2min Complete
150m Row
3 Deadlifts @ BW
Toes to Bar-Complete as many in time remaining
1min Break between rounds.
Score is number of toes to bar completed.
LVL1M: 2 rounds, light weight, Hang knee raise.
LVL1: 3 rounds, 75%BW, hang knee raise
LVL2: Knees to chest
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
83 reps
Female RX:
72 reps
Male Scaled:
Female Scaled:
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Thursday, January 29, 2015
Class:
All
Workout Name:
01-29-2015
Description:
Run or Row
4x400m
1min Break between.
Post fastest interval!
4x400m
1min Break between.
Post fastest interval!
Performed by 1 athlete
Podium
Male RX:
Female RX:
1:46
Male Scaled:
Female Scaled:
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Wednesday, January 28, 2015
Class:
All
Workout Name:
01-28-2015
Description:
21-15-9 reps of:
Power Cleans 115lbs/75lbs
Leg Levers
Wall Balls 20/15lbs
Post time!
LVL1M: light weight
LVL1: 85/55lbs
LVL2: 105/65lbs
LVL3: RX'd
Power Cleans 115lbs/75lbs
Leg Levers
Wall Balls 20/15lbs
Post time!
LVL1M: light weight
LVL1: 85/55lbs
LVL2: 105/65lbs
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
Female RX:
8:00
Male Scaled:
Female Scaled:
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Tuesday, January 27, 2015
Class:
All
Workout Name:
01-27-2015
Description:
Front Squats
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, January 26, 2015
Class:
All
Workout Name:
01-26-2015
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 4 athletes
Podium
Male RX:
6:58
Female RX:
8:51
Male Scaled:
Female Scaled:
9:35
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Saturday, January 24, 2015
Class:
All
Workout Name:
Challenge of the Week Jan 19-24, 2015
Description:
"Grace"
30 Clean & Jerk 135/85lbs
Post time!
Scale as needed!
30 Clean & Jerk 135/85lbs
Post time!
Scale as needed!
Performed by 4 athletes
Podium
Male RX:
3:31
Female RX:
5:03
Male Scaled:
Female Scaled:
4:27
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Friday, January 23, 2015
Class:
All
Workout Name:
01/23/2015
Description:
For Time
500m Row
20 Box Jumps 24"/20"
250m Row
20 Box Jumps 24"/20"
Post Time!
LVL1M: 250m , 150m Row, 20"/16"
LVL1: 20"/16"
LVL2: RX'd
LVL3: RX'd
500m Row
20 Box Jumps 24"/20"
250m Row
20 Box Jumps 24"/20"
Post Time!
LVL1M: 250m , 150m Row, 20"/16"
LVL1: 20"/16"
LVL2: RX'd
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
Female RX:
6:36
Male Scaled:
Female Scaled:
7:59
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Thursday, January 22, 2015
Class:
All
Workout Name:
01/22/2015
Description:
4 rounds
90sec Max Reps Double Unders
45sec Rest
Post total reps!
Scale as needed.
90sec Max Reps Double Unders
45sec Rest
Post total reps!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
Female RX:
625 reps
Male Scaled:
Female Scaled:
292 reps
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Wednesday, January 21, 2015
Class:
All
Workout Name:
01/21/2015
Description:
10-9-8-7-6-5-4-3-2-1
Pistol Squats each leg
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 each leg
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:
Male Scaled:
8:41
Female Scaled:
7:49
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Tuesday, January 20, 2015
Class:
All
Workout Name:
01/20/2015
Description:
Deadlift
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, January 19, 2015
Class:
All
Workout Name:
01/19/2014
Description:
4 rounds for time of:
10 Squat cleans 95/65lbs
10 Push-ups
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
10 Squat cleans 95/65lbs
10 Push-ups
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
Female RX:
4:17
Male Scaled:
Female Scaled:
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Saturday, January 17, 2015
Class:
All
Workout Name:
Challenge of the Week Jan 12-17, 2015
Description:
In 10min:
1000 Row
Max-rep deadlifts 225/155lbs
In 6min:
Row 750m
Max Rep power cleans 135/85lbs
In 4min:
Row 500m
Max rep front Squats 135/85lbs
Post total number of reps!
Scale as needed.
1000 Row
Max-rep deadlifts 225/155lbs
In 6min:
Row 750m
Max Rep power cleans 135/85lbs
In 4min:
Row 500m
Max rep front Squats 135/85lbs
Post total number of reps!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
86 reps
Female RX:
73 reps
Male Scaled:
Female Scaled:
93 reps
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Friday, January 16, 2015
Class:
All
Workout Name:
01/16/2015
Description:
4 rounds for time
20 Wall Balls 20/15
20 Walking Lunges
2 Rope climbs
Post time!
LVL1M: 2 rounds, mod rope climb.
LVL1: 3 rounds, mod rope climb
LVL2: Mod. rope climb
LVL3: RX'd
20 Wall Balls 20/15
20 Walking Lunges
2 Rope climbs
Post time!
LVL1M: 2 rounds, mod rope climb.
LVL1: 3 rounds, mod rope climb
LVL2: Mod. rope climb
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, January 15, 2015
Class:
All
Workout Name:
01/15/2015
Description:
200mx6 Rowing
30sec break
Post fastest interval!
30sec break
Post fastest interval!
Performed by 3 athletes
Podium
Male RX:
0:34
Female RX:
0:46
Male Scaled:
Female Scaled:
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Wednesday, January 14, 2015
Class:
All
Workout Name:
01/14/2015
Description:
5 rounds for time:
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs
Post time!
LVL1M: 3 rounds, standard push-ups, standard burpees, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd
Compare to Jan 18, 2014
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs
Post time!
LVL1M: 3 rounds, standard push-ups, standard burpees, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd
Compare to Jan 18, 2014
Performed by 3 athletes
Podium
Male RX:
6:50
Female RX:
7:07
Male Scaled:
Female Scaled:
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Tuesday, January 13, 2015
Class:
All
Workout Name:
01/13/2015
Description:
Dynamic Effort Clean & Jerk
10 sets of 2 reps @ 70% of 1 Rep Max
Every minute on the minute.
Post load used.
10 sets of 2 reps @ 70% of 1 Rep Max
Every minute on the minute.
Post load used.
Monday, January 12, 2015
Class:
All
Workout Name:
01/12/2015
Description:
10min AMRAP of:
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
13+12reps
Female RX:
12+10reps
Male Scaled:
Female Scaled:
10+12reps
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Saturday, January 10, 2015
Class:
All
Workout Name:
Challenge of the Week Jan 5-10, 2015
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
Compare to Jan 25, 2014
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
Compare to Jan 25, 2014
Performed by 7 athletes
Podium
Male RX:
22+2reps
Female RX:
21+1reps
Male Scaled:
Female Scaled:
14+6reps
Show All Results
Friday, January 09, 2015
Class:
All
Workout Name:
01/09/2015
Description:
21-15-9 reps of:
Power Snatches 95/65lbs
Toes to Bar
Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, knees to chest
LVL3: RX'd
Power Snatches 95/65lbs
Toes to Bar
Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, knees to chest
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
10:19
Female RX:
8:37
Male Scaled:
Female Scaled:
6:16
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Thursday, January 08, 2015
Class:
All
Workout Name:
01/08/2015
Description:
1000m Row
45sec rest
750m Row
45sec rest
500m Row
Post total time including breaks!
45sec rest
750m Row
45sec rest
500m Row
Post total time including breaks!
Performed by 1 athlete
Podium
Male RX:
9:54
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, January 07, 2015
Class:
All
Workout Name:
01/07/2015
Description:
For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/25lbs
10 Box Jumps
LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/25lbs
10 Box Jumps
LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"
Performed by 8 athletes
Podium
Male RX:
Female RX:
5:26
Male Scaled:
6:34
Female Scaled:
6:09
Show All Results
Tuesday, January 06, 2015
Class:
All
Workout Name:
01/06/2015
Description:
Overhead Squat
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, January 05, 2015
Class:
All
Workout Name:
01/05/2015
Description:
3 rounds for time
12 Ground to Overhead @ 65% BW
12 Air Squats
Post time!
LVL1M: light weight
LVL1: 50% body weight
LVL2: 60% body weight
LVL3: RX'd
12 Ground to Overhead @ 65% BW
12 Air Squats
Post time!
LVL1M: light weight
LVL1: 50% body weight
LVL2: 60% body weight
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
3:31
Female RX:
5:29
Male Scaled:
Female Scaled:
4:42
Show All Results
Saturday, January 03, 2015
Class:
All
Workout Name:
Challenge of the Week Dec 29-Jan 3, 2015
Description:
5 rounds for time
5 Burpee Pull-ups
10 Box Jumps 24/20
Post time!
Scale as needed.
5 Burpee Pull-ups
10 Box Jumps 24/20
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
4:28
Female RX:
5:48
Male Scaled:
Female Scaled:
Show All Results
Friday, January 02, 2015
Class:
All
Workout Name:
01/02/2015
Description:
7 rounds for time
7 Sumo-deadlift highpulls 75/55lbs
7 Push-ups
7 V-sits
Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 5 rounds, 65/45lbs
LVL2: RX'd
LVL3: RX'd
7 Sumo-deadlift highpulls 75/55lbs
7 Push-ups
7 V-sits
Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 5 rounds, 65/45lbs
LVL2: RX'd
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
4:30
Female RX:
3:50
Male Scaled:
Female Scaled:
Show All Results
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