Saturday, January 30, 2016
Class:
All
Workout Name:
Christine - Challenge of the Week Jan 25-30, 2016
Description:
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps
Post time!
Scale as needed.
500m row
12 Bodyweight Deadlifts
21 Box Jumps
Post time!
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
13:09
Female RX:
Male Scaled:
13:34
Female Scaled:
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Friday, January 29, 2016
Class:
All
Workout Name:
01/29/2016
Description:
10min AMRAP of
3 Thursters 95/65lbs
5 Pull-ups
9 Med Ball sit-ups
Post rounds and reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 8min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
3 Thursters 95/65lbs
5 Pull-ups
9 Med Ball sit-ups
Post rounds and reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 8min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, January 28, 2016
Class:
All
Workout Name:
01/28/2016
Description:
3000m row
Every 2 minutes do 25 Air Squats
Post time!
Scale as needed.
Every 2 minutes do 25 Air Squats
Post time!
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
16:42
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, January 27, 2016
Class:
All
Workout Name:
01/27/2016
Description:
5 rounds for time
3 Handstand Push-ups
5 Atomic Sit-ups 35/25lbs
7 Jump squats with plate 35/25lbs
Post time!
LVL1M: 2 rounds, mod push-ups, mod sit-ups, light weight
LVL1: 3 rounds, mod. push-ups,
LVL2: RX'd
LVL3: RX'd
3 Handstand Push-ups
5 Atomic Sit-ups 35/25lbs
7 Jump squats with plate 35/25lbs
Post time!
LVL1M: 2 rounds, mod push-ups, mod sit-ups, light weight
LVL1: 3 rounds, mod. push-ups,
LVL2: RX'd
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
6:27
Female RX:
5:32
Male Scaled:
Female Scaled:
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Tuesday, January 26, 2016
Class:
All
Workout Name:
01/25/2016
Description:
Overhead Squat
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, January 25, 2016
Class:
All
Workout Name:
01/25/2016
Description:
4 rounds for Time of:
25 Push Press 75lbs/55lbs
50 Double Unders
Post time.
LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
25 Push Press 75lbs/55lbs
50 Double Unders
Post time.
LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
4:31
Female RX:
Male Scaled:
13:13
Female Scaled:
11:09
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Saturday, January 23, 2016
Class:
All
Workout Name:
Challenge of the Week for Jan 18-23, 2016
Description:
10min Time Cap
As Many Reps As Possible
Add 1 rep each exercise round!
1 Pull-up
2 Push Press 75/45lbs
3 Pistol Squats
Post total reps!
Scale as needed.
As Many Reps As Possible
Add 1 rep each exercise round!
1 Pull-up
2 Push Press 75/45lbs
3 Pistol Squats
Post total reps!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
188 reps
Female RX:
195 reps
Male Scaled:
Female Scaled:
199 reps
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Friday, January 22, 2016
Class:
All
Workout Name:
01/22/2016
Description:
3 rounds for time:
20 Box Jumps 24/20
20 Wall Balls
20 Push-ups
Post time!
LVL1M: 10 reps each, 20"/16, low targets
LVL1: 20/16" low targets
LVL2: RX'd
LVL3: RX'd no step ups!
20 Box Jumps 24/20
20 Wall Balls
20 Push-ups
Post time!
LVL1M: 10 reps each, 20"/16, low targets
LVL1: 20/16" low targets
LVL2: RX'd
LVL3: RX'd no step ups!
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:41
Female Scaled:
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Thursday, January 21, 2016
Class:
All
Workout Name:
01/21/2016
Description:
2 x 1000m Row
3min Break between
Post total time including break!
3min Break between
Post total time including break!
Performed by 2 athletes
Podium
Male RX:
10:46
Female RX:
11:22
Male Scaled:
Female Scaled:
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Wednesday, January 20, 2016
Class:
All
Workout Name:
01/20/2016
Description:
4 Rounds for time of:
20 Walking Lunges
15 V-sits
10 Burpees
Post time!
Scale as needed.
20 Walking Lunges
15 V-sits
10 Burpees
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
5:08
Female RX:
6:28
Male Scaled:
Female Scaled:
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Tuesday, January 19, 2016
Class:
All
Workout Name:
01/19/2016
Description:
Squat clean
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, January 18, 2016
Class:
All
Workout Name:
01/18/2016
Description:
5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
6 Hang Cleans 95/65lbs
12 Jump Air Squats
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
2:10
Female RX:
2:40
Male Scaled:
3:29
Female Scaled:
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Saturday, January 16, 2016
Class:
All
Workout Name:
Challeng of the Week Jan 11-16, 2016
Description:
For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
Deadlift BW 2nd minute
Workout finished at 100 calories
Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd
EMOM
Alternate each minute of
Row for calories 1st minute
Deadlift BW 2nd minute
Workout finished at 100 calories
Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
8:31
Female RX:
10:51
Male Scaled:
10:21
Female Scaled:
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Friday, January 15, 2016
Class:
All
Workout Name:
01/15/2016
Description:
3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs
Post time!
Scale as needed.
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs
Post time!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
Female RX:
4:56
Male Scaled:
Female Scaled:
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Thursday, January 14, 2016
Class:
All
Workout Name:
01/14/2016
Description:
Max effort 1500m Row
Post time!
Post time!
Performed by 3 athletes
Podium
Male RX:
5:54
Female RX:
6:25
Male Scaled:
Female Scaled:
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Wednesday, January 13, 2016
Class:
All
Workout Name:
01/13/2016
Description:
5 rounds for time:
10 HR push-ups
10 Toes to Bar
10 Box Jumps 24/20
Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps
10 HR push-ups
10 Toes to Bar
10 Box Jumps 24/20
Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps
Performed by 8 athletes
Podium
Male RX:
11:26
Female RX:
7:02
Male Scaled:
7:23
Female Scaled:
6:35
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Tuesday, January 12, 2016
Class:
All
Workout Name:
01/12/2016
Description:
Push jerk
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press
Post Load!
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press
Post Load!
Monday, January 11, 2016
Class:
All
Workout Name:
01/11/2016
Description:
For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs
Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs
Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
Performed by 14 athletes
Podium
Male RX:
492 reps
Female RX:
442 reps
Male Scaled:
361 reps
Female Scaled:
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Saturday, January 09, 2016
Class:
All
Workout Name:
Challenge of the Week Jan 4-9, 2016
Description:
Indy
Complete 5 rounds in 12 minutes of the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups
*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
Complete 5 rounds in 12 minutes of the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups
*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
Performed by 8 athletes
Podium
Male RX:
7:42
Female RX:
10:09
Male Scaled:
Female Scaled:
11:39
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Friday, January 08, 2016
Class:
All
Workout Name:
01/08/2016
Description:
10min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Handstand Push-ups
Post rounds and reps!
LVL1M: 5min, single skips, light weight
LVL1: 8min, double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd
20 Double Unders
10 OHS 65/45lbs
5 Handstand Push-ups
Post rounds and reps!
LVL1M: 5min, single skips, light weight
LVL1: 8min, double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
3+16reps
Female RX:
7+8reps
Male Scaled:
Female Scaled:
7+30reps
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Class:
All
Workout Name:
Partner WOD #5
Description:
Deck of Cards for time!
Choose workout at front desk.
Post time!
Choose workout at front desk.
Post time!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, January 07, 2016
Class:
All
Workout Name:
01/07/2016
Description:
Cover Max Distance Rowing
1min on
1min off
2min on
2min off
3min on
Post total distance!
1min on
1min off
2min on
2min off
3min on
Post total distance!
Performed by 2 athletes
Podium
Male RX:
Female RX:
1,526 m
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Partner WOD#4
Description:
10 Rounds for Time:
5 Burpees
10 Sit-ups
Each partner must complete 10 rounds before timer stops. Only one partner moving at a time.
Post time!
5 Burpees
10 Sit-ups
Each partner must complete 10 rounds before timer stops. Only one partner moving at a time.
Post time!
Performed by 2 athletes
Podium
Male RX:
Female RX:
2-way Tie
11:21
Male Scaled:
Female Scaled:
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Wednesday, January 06, 2016
Class:
All
Workout Name:
01/06/2016
Description:
3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits
Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits
Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
2:28
Female RX:
2:17
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Parnter WOD#3
Description:
10min AMRAP:
1 partner rows for Cals
The other partners take turns doing 1 round of Cindy each(only 1 person working at a time).
When the all of the rounds of Cindy are complete rotate the first Cindy partner to the rower and repeat Cindy. Continue rotating in the same order during the entire WOD.
Score = rounds of Cindy + CALs rowed
Cindy is: 5 Pull-ups, 10 Push-ups, 15 Squats
1 partner rows for Cals
The other partners take turns doing 1 round of Cindy each(only 1 person working at a time).
When the all of the rounds of Cindy are complete rotate the first Cindy partner to the rower and repeat Cindy. Continue rotating in the same order during the entire WOD.
Score = rounds of Cindy + CALs rowed
Cindy is: 5 Pull-ups, 10 Push-ups, 15 Squats
Performed by 1 athlete
Podium
Male RX:
9+128reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, January 05, 2016
Class:
All
Workout Name:
01/05/2016
Description:
Power Snatch
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Performed by 1 athlete
Podium
Male RX:
Female RX:
1:20:00
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Partner WOD#2
Description:
10min AMRAP:
20 Squats
10 Sit-ups
Each partner does round.
Post rounds & reps!
20 Squats
10 Sit-ups
Each partner does round.
Post rounds & reps!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, January 04, 2016
Class:
All
Workout Name:
01/04/2016
Description:
4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs
Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs
Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
4:59
Female RX:
5:57
Male Scaled:
5:50
Female Scaled:
5:20
Show All Results
Class:
All
Workout Name:
Partner WOD#1
Description:
For Time:
100 Air Squats
50 Push ups
50 Wall Balls
100 Walking Lunges
2000m Row
One partner works at a time. Splits reps any way you want.
Post Time!
100 Air Squats
50 Push ups
50 Wall Balls
100 Walking Lunges
2000m Row
One partner works at a time. Splits reps any way you want.
Post Time!
Performed by 2 athletes
Podium
Male RX:
26:39
Female RX:
15:44
Male Scaled:
Female Scaled:
Show All Results
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