Wednesday, October 31, 2012
Class:
All
Workout Name:
10-31-2012 Challenge of the Week
Description:
With a continuously running clock do one 115lbs/75lbs Clean and Jerk the first minute, two 115lb/75lbs Clean and Jerks the second minute, three the next and so on. Continue as long as you are able. Use as many sets per minute as needed.
LVL1M: Light Weight
LVL1: Light Weight
LVL2 : RX'd
LVL3: RX'd
Post number of reps achieved.
Skill Development
Muscle Up Progression
3x5
LVL1M: Light Weight
LVL1: Light Weight
LVL2 : RX'd
LVL3: RX'd
Post number of reps achieved.
Skill Development
Muscle Up Progression
3x5
Performed by 10 athletes
Podium
Male RX:
11 reps
Female RX:
8 reps
Male Scaled:
Female Scaled:
8 reps
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Enter Your Results
Tuesday, October 30, 2012
Class:
All
Workout Name:
10-30-2012
Description:
Back Squat
5-5-5-5-5
Post heaviest load.
Skill Development
Overhead Squat Light Weight Technique
3x10
5-5-5-5-5
Post heaviest load.
Skill Development
Overhead Squat Light Weight Technique
3x10
Monday, October 29, 2012
Class:
All
Workout Name:
10-29-2012
Description:
5 Rounds for time of:
10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups
Compare to February 14, 2012
LVL1M: 3rounds, 65lbs/45lbs, 20/16
LVL1: 4rounds, 75lbs/55lbs, 24/16
LVL2: RX'd
LVL3: RX'd 28/24
Strength Development
Shoulder Press
5-5-5-5-5
10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups
Compare to February 14, 2012
LVL1M: 3rounds, 65lbs/45lbs, 20/16
LVL1: 4rounds, 75lbs/55lbs, 24/16
LVL2: RX'd
LVL3: RX'd 28/24
Strength Development
Shoulder Press
5-5-5-5-5
Performed by 7 athletes
Podium
Male RX:
6:56
Female RX:
8:15
Male Scaled:
Female Scaled:
9:02
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Saturday, October 27, 2012
Class:
All
Workout Name:
10-27-2012
Description:
10x100m Sprint Row
30sec Break between
Post fastest interval.
30sec Break between
Post fastest interval.
Performed by 2 athletes
Podium
Male RX:
0:18
Female RX:
0:25
Male Scaled:
Female Scaled:
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Friday, October 26, 2012
Class:
All
Workout Name:
10-26-2012
Description:
21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs
LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24"
Skill/Strength Development
Dips(Bar, Ring, or Parrellets)
3x8
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs
LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24"
Skill/Strength Development
Dips(Bar, Ring, or Parrellets)
3x8
Performed by 2 athletes
Podium
Male RX:
6:42
Female RX:
11:23
Male Scaled:
Female Scaled:
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Thursday, October 25, 2012
Class:
All
Workout Name:
Team Challenge Workout #8
Description:
10 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups
LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd
Work on any weakness.
10 Deadlifts 135lbs/95lbs
15 Push-ups
LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd
Work on any weakness.
Performed by 16 athletes
Podium
Male RX:
6:56
Female RX:
7:13
Male Scaled:
Female Scaled:
10:29
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Wednesday, October 24, 2012
Class:
All
Workout Name:
Team Challenge Workout #7
Description:
For Time:
30 Back Squats 95lbs/65lbs
20 Burpees
1000m Row
20 Clean and Jerk 95/65
1200m Run
20 Burpees
30 Box Jumps 24"/20"
LVL1M: 15-20-500m-10-400m-20-15reps, 20"/16" light weight
LVL1: Light weight
LVL2: RX'd
LVL3: RX'd
Work on Any Skills
30 Back Squats 95lbs/65lbs
20 Burpees
1000m Row
20 Clean and Jerk 95/65
1200m Run
20 Burpees
30 Box Jumps 24"/20"
LVL1M: 15-20-500m-10-400m-20-15reps, 20"/16" light weight
LVL1: Light weight
LVL2: RX'd
LVL3: RX'd
Work on Any Skills
Performed by 19 athletes
Podium
Male RX:
16:46
Female RX:
19:46
Male Scaled:
Female Scaled:
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Tuesday, October 23, 2012
Class:
All
Workout Name:
10-23-2012
Description:
Front Squat
5-5-5-5-5
Post heaviest load
Skill Development
Planche Push-ups
3x10
5-5-5-5-5
Post heaviest load
Skill Development
Planche Push-ups
3x10
Monday, October 22, 2012
Class:
All
Workout Name:
10-22-2012
Description:
Tabata Double-Unders
8x20sec on/10sec off of Double-Unders
Score is the lowest reps of any set.
All levels: Attempts count!
Strength Development
Shoulder Press
5-5-5-5-5
8x20sec on/10sec off of Double-Unders
Score is the lowest reps of any set.
All levels: Attempts count!
Strength Development
Shoulder Press
5-5-5-5-5
Performed by 6 athletes
Podium
Male RX:
36 reps
Female RX:
23 reps
Male Scaled:
Female Scaled:
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Saturday, October 20, 2012
Class:
All
Workout Name:
10-20-2012
Description:
4 Rounds for Time of:
10 Deadlifts at Body weight
20 Sit-ups
LVL1M: 3 rounds, 50% BW or light weight
LVL1: 70% Body weight
LVL2: RX'd
LVL3: RX'd
10 Deadlifts at Body weight
20 Sit-ups
LVL1M: 3 rounds, 50% BW or light weight
LVL1: 70% Body weight
LVL2: RX'd
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
4:55
Male Scaled:
Female Scaled:
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Friday, October 19, 2012
Class:
All
Workout Name:
10-19-2012
Description:
For Time:
500m Row
400m Run
20 Push-ups
30 Sit-ups
40 Squats
400m Run
500m Row
LVL1m: 250m, 200m, 10,20,30 reps
LVL1: 250m, 200m, 10,20,30 reps, 200m, 250m
LVL2: RX'd
LVL3: RX'd
Strength Development
Power Cleans
5-5-5-5-5
500m Row
400m Run
20 Push-ups
30 Sit-ups
40 Squats
400m Run
500m Row
LVL1m: 250m, 200m, 10,20,30 reps
LVL1: 250m, 200m, 10,20,30 reps, 200m, 250m
LVL2: RX'd
LVL3: RX'd
Strength Development
Power Cleans
5-5-5-5-5
Performed by 4 athletes
Podium
Male RX:
10:01
Female RX:
14:54
Male Scaled:
Female Scaled:
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Thursday, October 18, 2012
Class:
All
Workout Name:
Team Challenge Workout#6
Description:
4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar
LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar
LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
Performed by 19 athletes
Podium
Male RX:
3:28
Female RX:
4:37
Male Scaled:
Female Scaled:
9:53
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Wednesday, October 17, 2012
Class:
All
Workout Name:
Team Challenge Workout #5
Description:
21-15-9 reps of:
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories
LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd
Strength Development
Back Squat
5-5-5-5-5
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories
LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd
Strength Development
Back Squat
5-5-5-5-5
Performed by 20 athletes
Podium
Male RX:
6:51
Female RX:
8:49
Male Scaled:
7:19
Female Scaled:
8:44
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Tuesday, October 16, 2012
Class:
All
Workout Name:
10-16-2012
Description:
Push Press
5-5-5-5-5
Post Heaviest Load
Skill Development
Overhead Squat
3x10 light weight technique work
5-5-5-5-5
Post Heaviest Load
Skill Development
Overhead Squat
3x10 light weight technique work
Monday, October 15, 2012
Class:
All
Workout Name:
10-15-2012
Description:
5 Rounds for Time:
Run 200m
20 Wall Balls 20lbs/15lbs
20 Slam Balls 20lbs/15lbs
LVL1M: 3 rounds, 15reps each
LVL1: 3 rounds, 20reps each
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
Run 200m
20 Wall Balls 20lbs/15lbs
20 Slam Balls 20lbs/15lbs
LVL1M: 3 rounds, 15reps each
LVL1: 3 rounds, 20reps each
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
Performed by 2 athletes
Podium
Male RX:
12:21
Female RX:
Male Scaled:
Female Scaled:
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Saturday, October 13, 2012
Class:
All
Workout Name:
10-13-2012
Description:
Time Trial
1000m Row
Post time.
1000m Row
Post time.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, October 12, 2012
Class:
All
Workout Name:
10-12-2012
Description:
3 rounds for time of:
7 Thrusters 95lbs/65lbs
3 Rope Climbs
Post time.
LVL1M: light weight, mod rope climb
LVL1: 75/55, mod rope climb
LVL2: RX'd
LVL3: RX'd sub 8min
Strength Development
Back Squat
5-5-5-5-5
7 Thrusters 95lbs/65lbs
3 Rope Climbs
Post time.
LVL1M: light weight, mod rope climb
LVL1: 75/55, mod rope climb
LVL2: RX'd
LVL3: RX'd sub 8min
Strength Development
Back Squat
5-5-5-5-5
Performed by 3 athletes
Podium
Male RX:
Female RX:
08:08
Male Scaled:
Female Scaled:
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Thursday, October 11, 2012
Class:
All
Workout Name:
Team Challenge Workout #4
Description:
20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
10 Burpees
20 Front Squats 45lbs
30 Double Unders
Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
Performed by 19 athletes
Podium
Male RX:
10+18reps
Female RX:
9+0reps
Male Scaled:
6+3reps
Female Scaled:
6+3reps
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Wednesday, October 10, 2012
Class:
All
Workout Name:
Team Challenge #3 The Chief
Description:
5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.
Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd
Skill Development
Ring Dips/Bar Dips
3x8
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.
Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd
Skill Development
Ring Dips/Bar Dips
3x8
Performed by 22 athletes
Podium
Male RX:
424 reps
Female RX:
502 reps
Male Scaled:
202 reps
Female Scaled:
457 reps
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Tuesday, October 09, 2012
Class:
All
Workout Name:
10-09-2012
Description:
Sumo-Deadlift
5-5-3-3-3
Post heaviest set.
Strength Development
Push Press
5-5-5-5-5
5-5-3-3-3
Post heaviest set.
Strength Development
Push Press
5-5-5-5-5
Monday, October 08, 2012
Class:
All
Workout Name:
Happy Thanksgiving WOD
Description:
6 Rounds for time of:
10 Push-ups
10 Squats
10 Sit-ups
LVL1M: 4 rounds
LVL1: 5 rounds
LVL2: RX'd
LVL3: RX'd
10 Push-ups
10 Squats
10 Sit-ups
LVL1M: 4 rounds
LVL1: 5 rounds
LVL2: RX'd
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
3:59
Female RX:
04:37
Male Scaled:
Female Scaled:
Show All Results
Friday, October 05, 2012
Class:
All
Workout Name:
10-05-2012
Description:
3x800m Run
3min Break Between
Post fastest interval.
LVL1M: 2x400m 3min Break
LVL1: 2x600m 3min Break
LVL2: RX'd
LVL3: RX'd
Strength Development
Shoulder Press
5-5-5-5-5
3min Break Between
Post fastest interval.
LVL1M: 2x400m 3min Break
LVL1: 2x600m 3min Break
LVL2: RX'd
LVL3: RX'd
Strength Development
Shoulder Press
5-5-5-5-5
Performed by 2 athletes
Podium
Male RX:
Female RX:
3:22
Male Scaled:
Female Scaled:
Show All Results
Thursday, October 04, 2012
Class:
All
Workout Name:
Slamming Karen Team Challenge Workout #2
Description:
150 Ball Slams 20lbs/15lbs for Time:
LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd
Strength Development
Back Squat
5-5-5-5-5
LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd
Strength Development
Back Squat
5-5-5-5-5
Performed by 23 athletes
Podium
Male RX:
4:41
Female RX:
2-way Tie
4:49
Male Scaled:
Female Scaled:
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Wednesday, October 03, 2012
Class:
All
Workout Name:
Team Challenge Workout #1
Description:
Team Challenge Workout #1
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012
LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"
Skill Development
Rope Climb
5 Times
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012
LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"
Skill Development
Rope Climb
5 Times
Performed by 24 athletes
Podium
Male RX:
8:48
Female RX:
10:48
Male Scaled:
2-way Tie
7:34
Female Scaled:
7:40
Show All Results
Tuesday, October 02, 2012
Class:
All
Workout Name:
10-02-2012
Description:
3 rounds for time of:
6 Turkish Get-ups 30lbs/20lbs (3 each side)
Crab walk 2 lengths of room.
LVL1M: 2 rounds, light weight
LVL1: 20lbs/15lbs
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
6 Turkish Get-ups 30lbs/20lbs (3 each side)
Crab walk 2 lengths of room.
LVL1M: 2 rounds, light weight
LVL1: 20lbs/15lbs
LVL2: RX'd
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
Performed by 5 athletes
Podium
Male RX:
2:35
Female RX:
3:19
Male Scaled:
Female Scaled:
Show All Results
Monday, October 01, 2012
Class:
All
Workout Name:
10-01-2012
Description:
5 rounds for time of:
50 Air Squats
50 Double Unders
LVL1M: 3 rounds, single skips
LVL1: 4 rounds, Double skips
LVL2: Triple skips
LVL3: RX'd
Strength Development
Power Cleans
5-5-5-5-5
50 Air Squats
50 Double Unders
LVL1M: 3 rounds, single skips
LVL1: 4 rounds, Double skips
LVL2: Triple skips
LVL3: RX'd
Strength Development
Power Cleans
5-5-5-5-5
Performed by 2 athletes
Podium
Male RX:
16:46
Female RX:
12:15
Male Scaled:
Female Scaled:
Show All Results
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