Tuesday, January 31, 2017
Class:
All
Workout Name:
01/31/2015
Description:
Box Squats
5-5-5-5-5
Linear Sets
Post load!
5-5-5-5-5
Linear Sets
Post load!
Enter Your Results
Monday, January 30, 2017
Class:
All
Workout Name:
01/30/2017
Description:
21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20
Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs,
LVL3: RX'd
DB Thrusters 35/20lbs
Box Jumps 24/20
Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs,
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
3:56
Female RX:
5:25
Male Scaled:
Female Scaled:
5:31
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Saturday, January 28, 2017
Class:
All
Workout Name:
Challenge of the Week Jan 23-28, 2017
Description:
For time:
15 minute time cap
100 Double-unders
21-15-9 reps of Shoulder to overhead 95/65lbs + toes to bar
100 Double-unders
Post time!
Scale as needed.
15 minute time cap
100 Double-unders
21-15-9 reps of Shoulder to overhead 95/65lbs + toes to bar
100 Double-unders
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
6:46
Female RX:
8:16
Male Scaled:
Female Scaled:
14:52
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Friday, January 27, 2017
Class:
All
Workout Name:
01/27/2017
Description:
4 rounds
3min AMRAPs of:
10 KB Swings 50/35lbs
250m Row
Max Reps Hand Release Push-ups
1min Rest between rounds!
Post total push-ups!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
3min AMRAPs of:
10 KB Swings 50/35lbs
250m Row
Max Reps Hand Release Push-ups
1min Rest between rounds!
Post total push-ups!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
155 reps
Female RX:
106 reps
Male Scaled:
Female Scaled:
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Thursday, January 26, 2017
Class:
All
Workout Name:
01/26/2017
Description:
Rowing Ladder
2 rounds of:
300m
1min Rest
400m
1min Rest
500m
1min Rest
Post total time including breaks!
2 rounds of:
300m
1min Rest
400m
1min Rest
500m
1min Rest
Post total time including breaks!
Performed by 2 athletes
Podium
Male RX:
13:44
Female RX:
16:42
Male Scaled:
Female Scaled:
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Wednesday, January 25, 2017
Class:
All
Workout Name:
None
Description:
For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups
Post time!
LVL1M: light weight, mod pull-ups
LVL1: 50%BW, Mod pull-ups
LVL2: 75% BW mod pull-ups
LVL3: RX'd
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups
Post time!
LVL1M: light weight, mod pull-ups
LVL1: 50%BW, Mod pull-ups
LVL2: 75% BW mod pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
3:18
Female RX:
3:56
Male Scaled:
2:44
Female Scaled:
3:23
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Tuesday, January 24, 2017
Class:
All
Workout Name:
01/24/2017
Description:
Hang Power Snatch
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, January 23, 2017
Class:
All
Workout Name:
01/23/2017
Description:
For Time:
20 Calorie Row
20 Clean & Jerk 115/85lbs
20 Calorie Row
Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
20 Calorie Row
20 Clean & Jerk 115/85lbs
20 Calorie Row
Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
3:33
Female RX:
5:16
Male Scaled:
5:06
Female Scaled:
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Saturday, January 21, 2017
Class:
All
Workout Name:
Challenge of the Week Jan 16-21, 2017
Description:
21-15-9 reps of:
Pull-ups
Squat Jumps
Hand Release Push-ups
Post time!
Scale as needed.
Pull-ups
Squat Jumps
Hand Release Push-ups
Post time!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
Female RX:
7:04
Male Scaled:
3:21
Female Scaled:
5:16
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Friday, January 20, 2017
Class:
All
Workout Name:
01/20/2017
Description:
10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20
Post rounds & reps!
LVL1M: 5min, Single skips, light weight, 20"/16"
LVL1: 8min, double skips, 40/25lbs, 20"/16"
LVL2: Triple skips, 45/30lbs,
LVL3: RX'd
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20
Post rounds & reps!
LVL1M: 5min, Single skips, light weight, 20"/16"
LVL1: 8min, double skips, 40/25lbs, 20"/16"
LVL2: Triple skips, 45/30lbs,
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
9+22reps
Female RX:
8+0reps
Male Scaled:
8+10reps
Female Scaled:
6+7reps
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Thursday, January 19, 2017
Class:
All
Workout Name:
01/19/2017
Description:
Time Trial Row
8min
Post distance in meters!
8min
Post distance in meters!
Performed by 4 athletes
Podium
Male RX:
2,072 m
Female RX:
1,900 m
Male Scaled:
Female Scaled:
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Wednesday, January 18, 2017
Class:
All
Workout Name:
01/18/2017
Description:
15-12-9-6-3 reps of:
Thrusters 95/65lbs
Burpees over bar
Toes to bar
Post time!
LVL1M: 9-6-3 reps, light weight, HKR
LVL1: 12-9-6-3 reps, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
Thrusters 95/65lbs
Burpees over bar
Toes to bar
Post time!
LVL1M: 9-6-3 reps, light weight, HKR
LVL1: 12-9-6-3 reps, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
Female RX:
12:09
Male Scaled:
12:03
Female Scaled:
13:14
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Tuesday, January 17, 2017
Class:
All
Workout Name:
01/17/2017
Description:
Slow Squats
5-5-5-5-5
Take approx. 4 secs to get to bottom of squat. Spend 1 sec at bottom. You will use less weight than your 5RM.
Post load. Do as linear set.
5-5-5-5-5
Take approx. 4 secs to get to bottom of squat. Spend 1 sec at bottom. You will use less weight than your 5RM.
Post load. Do as linear set.
Monday, January 16, 2017
Class:
All
Workout Name:
01/16/2017
Description:
4 rounds of:
30 sec Sit-ups
30 sec rest
30 DB Push Press 35/20lbs
30 sec rest
Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
30 sec Sit-ups
30 sec rest
30 DB Push Press 35/20lbs
30 sec rest
Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
193 reps
Female RX:
202 reps
Male Scaled:
Female Scaled:
145 reps
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Saturday, January 14, 2017
Class:
All
Workout Name:
Challenge of the Week Jan 9-14, 2017
Description:
3 rounds
3min
15 KB swings 50/35lbs
25 Air Squats
Remaining time Row for calories
2min rest between.
Score is total calories!
Scale as needed.
3min
15 KB swings 50/35lbs
25 Air Squats
Remaining time Row for calories
2min rest between.
Score is total calories!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
106 reps
Female RX:
94 reps
Male Scaled:
113 reps
Female Scaled:
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Friday, January 13, 2017
Class:
All
Workout Name:
01/13/2017
Description:
12min AMRAP of:
6 OH Walking Lunges 45/25lbs
7 V-Sits
8 Squat with weight plate 45/25lbs
Post rounds & reps!
LVL1M: 8min, light weight, sit-ups
LVL1: 10min, 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd
6 OH Walking Lunges 45/25lbs
7 V-Sits
8 Squat with weight plate 45/25lbs
Post rounds & reps!
LVL1M: 8min, light weight, sit-ups
LVL1: 10min, 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
11+7reps
Female RX:
18+4reps
Male Scaled:
Female Scaled:
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Thursday, January 12, 2017
Class:
All
Workout Name:
01/12/2017
Description:
3x 30 calorie Row
Rest for time it took you to row 30 cals.
Post fastest time!
Rest for time it took you to row 30 cals.
Post fastest time!
Performed by 2 athletes
Podium
Male RX:
1:03
Female RX:
2:12
Male Scaled:
Female Scaled:
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Wednesday, January 11, 2017
Class:
All
Workout Name:
01/11/2017
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 10 athletes
Podium
Male RX:
15+0reps
Female RX:
21+5reps
Male Scaled:
18+7reps
Female Scaled:
17+3reps
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Tuesday, January 10, 2017
Class:
All
Workout Name:
01/10/2017
Description:
Hang Power Clean
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, January 09, 2017
Class:
All
Workout Name:
01/09/2017
Description:
For Time
15 Box Jumps 24"/20"
5 Clean & Jerk 135/95lbs
12 Box Jumps
4 Clean & Jerk
9 Box Jumps
3 Clean & Jerk
Post Time!
LVL1M: light weight, 20"/16"
LVL1: 95/75lbs, 20"/16"
LVL2: 115/85lbs
LVL3: RX'd
15 Box Jumps 24"/20"
5 Clean & Jerk 135/95lbs
12 Box Jumps
4 Clean & Jerk
9 Box Jumps
3 Clean & Jerk
Post Time!
LVL1M: light weight, 20"/16"
LVL1: 95/75lbs, 20"/16"
LVL2: 115/85lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
2:22
Female RX:
3:11
Male Scaled:
3:35
Female Scaled:
3:13
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Saturday, January 07, 2017
Class:
All
Workout Name:
Challenge of the Week Jan 2-7, 2017
Description:
For time!
Buy In: 500m Row
Followed by:
5 rounds of:
15 Squats
10 V-sits
5 Push-ups
Cash Out: 25 Burpees
Post time!
Scale as needed.
Buy In: 500m Row
Followed by:
5 rounds of:
15 Squats
10 V-sits
5 Push-ups
Cash Out: 25 Burpees
Post time!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
6:42
Female RX:
7:52
Male Scaled:
Female Scaled:
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Friday, January 06, 2017
Class:
All
Workout Name:
01/06/2017
Description:
6 rounds for time:
5 Front Squat 95/65lbs
5 Pull-ups
10 Sit-ups
Post time!
LVL1M: 3 rounds, light weight, mod pull-ups
LVL1: 4 rounds, 75/45lbs, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd
5 Front Squat 95/65lbs
5 Pull-ups
10 Sit-ups
Post time!
LVL1M: 3 rounds, light weight, mod pull-ups
LVL1: 4 rounds, 75/45lbs, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
4:58
Female RX:
4:51
Male Scaled:
Female Scaled:
6:11
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Thursday, January 05, 2017
Class:
All
Workout Name:
01/05/2017
Description:
Row
5x1min Intervals
1min Rest between
Post farthest distance.
5x1min Intervals
1min Rest between
Post farthest distance.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, January 04, 2017
Class:
All
Workout Name:
01/04/2017
Description:
21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Mountain Climber Push-ups
Post time!
LVL1M: 15-9 reps, light weight, reg push-ups
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Sumo-Deadlift Highpull 75/55
Mountain Climber Push-ups
Post time!
LVL1M: 15-9 reps, light weight, reg push-ups
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
6:01
Female RX:
2-way Tie
4:58
Male Scaled:
Female Scaled:
Show All Results
Tuesday, January 03, 2017
Class:
All
Workout Name:
01/03/2017
Description:
Sumo-Deadlift
3-3-3-3-3-3-3
2x10 @ 50% 3R
Post load!
3-3-3-3-3-3-3
2x10 @ 50% 3R
Post load!
Monday, January 02, 2017
Class:
All
Workout Name:
01/02/2017
Description:
10min AMRAP of:
5 Push Jerks @ 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 @ 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 5 athletes
Podium
Male RX:
5+0reps
Female RX:
7+14reps
Male Scaled:
Female Scaled:
7+3reps
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