Thursday, October 31, 2019
Class:
All
Workout Name:
10/31/2019
Description:
Tabata Run or Row
2x 4min (20sec:10sec)
2min Rest between
Post total distance!
2x 4min (20sec:10sec)
2min Rest between
Post total distance!
Performed by 1 athlete
Podium
Male RX:
Female RX:
2,800 m
Male Scaled:
Female Scaled:
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Wednesday, October 30, 2019
Class:
All
Workout Name:
10/30/2019
Description:
15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs
Post time!
Scale as needed.
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs
Post time!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
2:35
Female RX:
3:10
Male Scaled:
Female Scaled:
3:31
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Tuesday, October 29, 2019
Class:
All
Workout Name:
10/29/2019
Description:
Pause Squats
3-3-3-3-3-3-3
Pause for 2 seconds at bottom of squat
Post heaviest load!
3-3-3-3-3-3-3
Pause for 2 seconds at bottom of squat
Post heaviest load!
Performed by 0 athletes
Podium
Male:
Female:
Monday, October 28, 2019
Class:
All
Workout Name:
10/28/2019
Description:
7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs
Post rounds & reps!
Scale as needed.
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs
Post rounds & reps!
Scale as needed.
Performed by 9 athletes
Podium
Male RX:
9+5reps
Female RX:
7+14reps
Male Scaled:
Female Scaled:
6+1reps
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Saturday, October 26, 2019
Class:
All
Workout Name:
10/26/2019
Description:
3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time
Post time!
Scale as needed.
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time
Post time!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
9:40
Female RX:
9:49
Male Scaled:
Female Scaled:
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Friday, October 25, 2019
Class:
All
Workout Name:
10/25/2019
Description:
The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!
Performed by 2 athletes
Podium
Male RX:
8:24
Female RX:
10:20
Male Scaled:
Female Scaled:
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Thursday, October 24, 2019
Class:
All
Workout Name:
10/24/2019
Description:
Run or Row
10x100m
1min rest between.
Post fastest interval.
10x100m
1min rest between.
Post fastest interval.
Performed by 2 athletes
Podium
Male RX:
Female RX:
0:22
Male Scaled:
Female Scaled:
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Wednesday, October 23, 2019
Class:
All
Workout Name:
10/23/2019
Description:
5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20
Post time!
Scale as needed.
10 Power Cleans 95/65lbs
10 Box Jumps 24/20
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
6:08
Female RX:
7:27
Male Scaled:
Female Scaled:
6:54
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Tuesday, October 22, 2019
Class:
All
Workout Name:
10/22/2019
Description:
Escalating Density Training
15min
5 Bent rows
5 Parrallett Dips
Switch back and forth between exercises. Pick a weight you can comfortably do fo 10 reps with the rows.
Post total reps.
15min
5 Bent rows
5 Parrallett Dips
Switch back and forth between exercises. Pick a weight you can comfortably do fo 10 reps with the rows.
Post total reps.
Performed by 3 athletes
Podium
Male RX:
300 reps
Female RX:
270 reps
Male Scaled:
Female Scaled:
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Monday, October 21, 2019
Class:
All
Workout Name:
10/21/2019
Description:
8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs
Post rounds & reps!
Scale as needed.
5 Knees to Elbows
5 Front Squats 95/65lbs
Post rounds & reps!
Scale as needed.
Performed by 8 athletes
Podium
Male RX:
13+0reps
Female RX:
10+0reps
Male Scaled:
Female Scaled:
10+9reps
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Saturday, October 19, 2019
Class:
All
Workout Name:
10/19/2019
Description:
4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row for Calories
1 Minute Rest
Post total reps/calories!
Scale as needed.
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row for Calories
1 Minute Rest
Post total reps/calories!
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
201 reps
Female RX:
155 reps
Male Scaled:
Female Scaled:
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Friday, October 18, 2019
Class:
All
Workout Name:
10/18/2019
Description:
16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs
Post total rounds. Perfect score is 16.
3 Front Squat 115/85lbs
4 push-up sit throughs
Post total rounds. Perfect score is 16.
Performed by 5 athletes
Podium
Male RX:
2-way Tie
16+0reps
Female RX:
3-way Tie
16+0reps
Male Scaled:
Female Scaled:
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Thursday, October 17, 2019
Class:
All
Workout Name:
10/17/2019
Description:
Run or Row
4x1000m
3min rest between
Post fastest interval!
4x1000m
3min rest between
Post fastest interval!
Performed by 2 athletes
Podium
Male RX:
4:35
Female RX:
5:59
Male Scaled:
Female Scaled:
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Wednesday, October 16, 2019
Class:
All
Workout Name:
10/16/2019
Description:
Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs
Post time!
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs
Post time!
Performed by 5 athletes
Podium
Male RX:
9:31
Female RX:
10:27
Male Scaled:
Female Scaled:
9:38
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Tuesday, October 15, 2019
Class:
All
Workout Name:
10/15/2019
Description:
Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"
Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.
Post total reps!
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"
Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.
Post total reps!
Performed by 7 athletes
Podium
Male RX:
145 reps
Female RX:
192 reps
Male Scaled:
Female Scaled:
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Friday, October 11, 2019
Class:
All
Workout Name:
10/11/2019
Description:
4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds
Post total reps and calories.
Scale as needed!
Compare to Oct 27, 2017
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds
Post total reps and calories.
Scale as needed!
Compare to Oct 27, 2017
Performed by 2 athletes
Podium
Male RX:
139 reps
Female RX:
135 reps
Male Scaled:
Female Scaled:
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Thursday, October 10, 2019
Class:
All
Workout Name:
10/10/2019
Description:
Run or Row
6x400m
2min Rest
Post fastest interval!
6x400m
2min Rest
Post fastest interval!
Performed by 2 athletes
Podium
Male RX:
Female RX:
1:53
Male Scaled:
Female Scaled:
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Wednesday, October 09, 2019
Class:
All
Workout Name:
10/09/2019
Description:
5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders
Post time!
Scale as needed.
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders
Post time!
Scale as needed.
Performed by 7 athletes
Podium
Male RX:
6:16
Female RX:
7:51
Male Scaled:
8:23
Female Scaled:
9:06
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Tuesday, October 08, 2019
Class:
All
Workout Name:
10/08/2019
Description:
Box Squats
5-5-5-5-5
Post load!
5-5-5-5-5
Post load!
Monday, October 07, 2019
Class:
All
Workout Name:
10/07/2019
Description:
7min AMRAP
3 Power Cleans 115/85lbs
6 Renegade Rows 35/20lbs
9 Ab mat sit-ups
Post rounds & reps!
Scale as needed
3 Power Cleans 115/85lbs
6 Renegade Rows 35/20lbs
9 Ab mat sit-ups
Post rounds & reps!
Scale as needed
Performed by 7 athletes
Podium
Male RX:
10+11reps
Female RX:
9+9reps
Male Scaled:
Female Scaled:
7+14reps
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Friday, October 04, 2019
Class:
All
Workout Name:
10/04/2019
Description:
For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats
Post time!
Scale as needed.
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats
Post time!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
7:26
Female RX:
8:49
Male Scaled:
Female Scaled:
10:46
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Thursday, October 03, 2019
Class:
All
Workout Name:
10/03/2019
Description:
Run or Row
1600m/1 mile Time Trial
Post time!
1600m/1 mile Time Trial
Post time!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, October 02, 2019
Class:
All
Workout Name:
10/02/2019
Description:
12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs
Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs
Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
Performed by 8 athletes
Podium
Male RX:
5+53reps
Female RX:
7+27reps
Male Scaled:
7+0reps
Female Scaled:
7+0reps
Show All Results
Tuesday, October 01, 2019
Class:
All
Workout Name:
10/01/2019
Description:
Hang Snatch Complex
1x hang snatch pull
1x hang snatch
12 times.
Followed by
5-5-5 Power Snatch
Post max load.
1x hang snatch pull
1x hang snatch
12 times.
Followed by
5-5-5 Power Snatch
Post max load.
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