Friday, November 30, 2012
Class:
All
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Power Clean
5-5-5-5-5
45 pound Thruster, 50 reps
30 pull-ups
LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Power Clean
5-5-5-5-5
Performed by 7 athletes
Podium
Male RX:
7:44
Female RX:
10:35
Male Scaled:
9:19
Female Scaled:
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Thursday, November 29, 2012
Class:
All
Workout Name:
11-29-2012
Description:
For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/20lbs
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"
Strength Development
Front Squat
5-5-5-5-5
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/20lbs
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"
Strength Development
Front Squat
5-5-5-5-5
Performed by 2 athletes
Podium
Male RX:
5:00
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 28, 2012
Class:
LVL1M-LVL2
Workout Name:
Challenge of the Week Nov 26-Dec 1
Description:
6min AMRAP of:
10 Box Overs 24"/20"
5 Hand Stand Push-ups
10 OH Walking Lunges 35lbs/25lbs
LVL1M: 20"/16", Hand Release Push-ups, Body weight lunges.
LVL1: Pike Push-ups 25lbs/15lbs
LVL2: RX'd
10 Box Overs 24"/20"
5 Hand Stand Push-ups
10 OH Walking Lunges 35lbs/25lbs
LVL1M: 20"/16", Hand Release Push-ups, Body weight lunges.
LVL1: Pike Push-ups 25lbs/15lbs
LVL2: RX'd
Performed by 3 athletes
Podium
Male RX:
4+3reps
Female RX:
Male Scaled:
Female Scaled:
5+6reps
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Class:
LVL3
Workout Name:
Challenge of the Week Nov 26-Dec 1, 2012
Description:
LVL3
6min AMRAP of:
15 Box Overs 28"/24"
10 Handstand Push-ups
20 OH Walking Lunges 35lbs/25/lbs
Post rounds and reps.
6min AMRAP of:
15 Box Overs 28"/24"
10 Handstand Push-ups
20 OH Walking Lunges 35lbs/25/lbs
Post rounds and reps.
Performed by 5 athletes
Podium
Male RX:
3+6reps
Female RX:
2+15reps
Male Scaled:
2+4reps
Female Scaled:
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Tuesday, November 27, 2012
Class:
All
Workout Name:
11-27-2012
Description:
Deadlift
5-5-3-3-1
Post heaviest load.
Skill Development
Work on Rope Climb!
5-5-3-3-1
Post heaviest load.
Skill Development
Work on Rope Climb!
Monday, November 26, 2012
Class:
All
Workout Name:
11-26-2012
Description:
10min AMRAP of:
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders
LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Push-Press
5-5-5-5-5
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders
LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Push-Press
5-5-5-5-5
Performed by 11 athletes
Podium
Male RX:
9+33reps
Female RX:
8+5reps
Male Scaled:
5+0reps
Female Scaled:
7+30reps
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Saturday, November 24, 2012
Class:
All
Workout Name:
Angie
Description:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
LVL1M: 25 reps each, Asst. Pull-ups
LVL1: 50 reps each, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
LVL1M: 25 reps each, Asst. Pull-ups
LVL1: 50 reps each, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
10:19
Female RX:
21:22
Male Scaled:
20:50
Female Scaled:
14:12
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Friday, November 23, 2012
Class:
All
Workout Name:
11-23-2012
Description:
4 Rounds for Time:
400m Run
250m Row
15 Push-ups
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd sub. 15min
Strength Development
Back Squat
5-5-5-5-5
400m Run
250m Row
15 Push-ups
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd sub. 15min
Strength Development
Back Squat
5-5-5-5-5
Performed by 4 athletes
Podium
Male RX:
13:39
Female RX:
20:53
Male Scaled:
Female Scaled:
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Thursday, November 22, 2012
Class:
All
Workout Name:
11-22-2012
Description:
5 Rounds for Time of:
9 Wall Facing Burpees-6" Overhead
12 Power Cleans 95lbs/65lbs
15 Wall Balls 20lbs/15lbs
LVL1M: 3 rounds, 65lbs/45lbs
LVL1: 4 rounds, 75lbs/65lbs
LVL2: RX'd
LVL3: RX'd sub. 15min
Strength Development
Bench Press
5-5-5-5-5
9 Wall Facing Burpees-6" Overhead
12 Power Cleans 95lbs/65lbs
15 Wall Balls 20lbs/15lbs
LVL1M: 3 rounds, 65lbs/45lbs
LVL1: 4 rounds, 75lbs/65lbs
LVL2: RX'd
LVL3: RX'd sub. 15min
Strength Development
Bench Press
5-5-5-5-5
Performed by 6 athletes
Podium
Male RX:
13:38
Female RX:
13:54
Male Scaled:
Female Scaled:
11:19
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Wednesday, November 21, 2012
Class:
All
Workout Name:
Deck of Cards-Challenge of the Week Nov 19-24
Description:
Deck of Cards: 20min to get through as many cards as possible!
Hearts= Thrusters 75lbs/45lbs
Diamonds= Pull-ups
Clubs= Sumo Deadlift Highpull 75/55
Spades= Box Jumps 24"/20"
Joker= 400m run
LVL1M: 10min, 55lbs/35lbs, assited Pull-ups,20"/16"
LVL1: 15min, assisted Pull-ups
LVL2: Assisted Pull-ups
LVL3: RX'd
Your score is the number of cards you complete!
Hearts= Thrusters 75lbs/45lbs
Diamonds= Pull-ups
Clubs= Sumo Deadlift Highpull 75/55
Spades= Box Jumps 24"/20"
Joker= 400m run
LVL1M: 10min, 55lbs/35lbs, assited Pull-ups,20"/16"
LVL1: 15min, assisted Pull-ups
LVL2: Assisted Pull-ups
LVL3: RX'd
Your score is the number of cards you complete!
Performed by 8 athletes
Podium
Male RX:
35 reps
Female RX:
32 reps
Male Scaled:
25 reps
Female Scaled:
33 reps
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Tuesday, November 20, 2012
Class:
All
Workout Name:
11-20-2012
Description:
Power Snatch
5-5-5-5-5
Post heaviest load.
Skill Development
Snatch Balance
3x8 Light weight
5-5-5-5-5
Post heaviest load.
Skill Development
Snatch Balance
3x8 Light weight
Monday, November 19, 2012
Class:
All
Workout Name:
11-19-2012
Description:
10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row
Compare to December 28, 2011
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds
Strength Development
Shoulder Press
5-5-5-5-5
5 Hang Power Cleans 95lbs/65lbs
250m Row
Compare to December 28, 2011
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds
Strength Development
Shoulder Press
5-5-5-5-5
Performed by 11 athletes
Podium
Male RX:
7+5reps
Female RX:
2-way Tie
6+5reps
Male Scaled:
Female Scaled:
6+0reps
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Saturday, November 17, 2012
Class:
All
Workout Name:
11-17-2012
Description:
5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs
Rest 3 minutes between rounds, total reps and calories = score
LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs
Rest 3 minutes between rounds, total reps and calories = score
LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.
Performed by 4 athletes
Podium
Male RX:
199 reps
Female RX:
2-way Tie
154 reps
Male Scaled:
Female Scaled:
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Friday, November 16, 2012
Class:
All
Workout Name:
11-16-2012
Description:
Intervals
Run 6x400m
Rest 2 minutes between intervals
Post fastest interval.
LVL1M: 3 intervals
LVL1: 4 intervals
LVL2: RX'd
LVL3: RX'd sub. 1:40
Run 6x400m
Rest 2 minutes between intervals
Post fastest interval.
LVL1M: 3 intervals
LVL1: 4 intervals
LVL2: RX'd
LVL3: RX'd sub. 1:40
Performed by 5 athletes
Podium
Male RX:
1:26
Female RX:
1:26
Male Scaled:
Female Scaled:
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Thursday, November 15, 2012
Class:
All
Workout Name:
11-15-2012
Description:
10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats
LVL1M: 6 rounds, light weight
LVL1: 8 rounds, light weight
LVL2: 115lbs/65lbs
LVL3: RX'd
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats
LVL1M: 6 rounds, light weight
LVL1: 8 rounds, light weight
LVL2: 115lbs/65lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
4:16
Female RX:
6:12
Male Scaled:
Female Scaled:
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Wednesday, November 14, 2012
Class:
All
Workout Name:
Challenge of the Week 11-14-2012
Description:
7 rounds of:
1 Rope Climb
10 Wall Balls 20lbs/15lbs
15 KB Swings 50lbs/35lbs
20 Double Unders
LVL1M: 4 rounds, mod.climb, light DB swings, Double skips
LVL1: 5 rounds, mod. climb, triple skips
LVL2: RX'd
LVL3: RX'd
Skill Development
Work on any skills
1 Rope Climb
10 Wall Balls 20lbs/15lbs
15 KB Swings 50lbs/35lbs
20 Double Unders
LVL1M: 4 rounds, mod.climb, light DB swings, Double skips
LVL1: 5 rounds, mod. climb, triple skips
LVL2: RX'd
LVL3: RX'd
Skill Development
Work on any skills
Performed by 7 athletes
Podium
Male RX:
15:59
Female RX:
17:16
Male Scaled:
Female Scaled:
15:47
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Tuesday, November 13, 2012
Class:
All
Workout Name:
11-13-2012
Description:
Clean and Jerk
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Monday, November 12, 2012
Class:
All
Workout Name:
Rememberance Day Hero WOD "J.T"
Description:
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
LVL1M: Floor Pike Push-ups, Triceps dips
LVL1: Box Pike Push-ups, Triceps dips
LVL2: Wall facing HSPU's, Bar dips
LVL3: RX'd
Handstand push-ups
Ring dips
Push-ups
LVL1M: Floor Pike Push-ups, Triceps dips
LVL1: Box Pike Push-ups, Triceps dips
LVL2: Wall facing HSPU's, Bar dips
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
12:15
Female RX:
Male Scaled:
9:18
Female Scaled:
5:03
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Wednesday, November 07, 2012
Class:
All
Workout Name:
11-07-2012 Challenge of the Week
Description:
For time
Run 800m
15 left-legged pistols
15 Right -legged pistols
25 Sit-ups
12 left-legged pistols
12 right-legged pistols
25 Sit-ups
9 left-legged pistols
9 right-legged pistols
25 Sit-ups
Run 800m
LVL1M: 400m, 10-8-5 reps, Squat to 12",400m
LVL1: All reps to 12" Box
LVL2: All reps to 8" Box
LVL3: RX'd no box or assist
Run 800m
15 left-legged pistols
15 Right -legged pistols
25 Sit-ups
12 left-legged pistols
12 right-legged pistols
25 Sit-ups
9 left-legged pistols
9 right-legged pistols
25 Sit-ups
Run 800m
LVL1M: 400m, 10-8-5 reps, Squat to 12",400m
LVL1: All reps to 12" Box
LVL2: All reps to 8" Box
LVL3: RX'd no box or assist
Performed by 6 athletes
Podium
Male RX:
18:16
Female RX:
13:45
Male Scaled:
12:54
Female Scaled:
13:10
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Tuesday, November 06, 2012
Class:
All
Workout Name:
11-06-2012
Description:
Front Squat
5-5-3-3-1
Post Heaviest load.
Skill Development
Rope Climb
3x3 Ascents
5-5-3-3-1
Post Heaviest load.
Skill Development
Rope Climb
3x3 Ascents
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, November 05, 2012
Class:
All
Workout Name:
11-05-2012
Description:
21-15-9 reps of:
Burpee tuck jumps
Pull-ups
Sit-ups
LVL1M: Burpees, Jumping Pull-ups
LVL1: Burpees, Band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd
Strength Development
Push Jerk
5-5-5-5-5
Burpee tuck jumps
Pull-ups
Sit-ups
LVL1M: Burpees, Jumping Pull-ups
LVL1: Burpees, Band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd
Strength Development
Push Jerk
5-5-5-5-5
Performed by 7 athletes
Podium
Male RX:
7:58
Female RX:
Male Scaled:
7:04
Female Scaled:
6:40
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Friday, November 02, 2012
Class:
All
Workout Name:
11-02-2012
Description:
Row 1 minute
Rest 3 minutes
Run 1 minute
Rest 3 minutes
Row 1 minute
Rest 3 minutes
Run 1 minute
All Levels!
Post total distance in meters for the rowing and running added together.
Strength Development
Bench Press
5-5-5-5-5
Rest 3 minutes
Run 1 minute
Rest 3 minutes
Row 1 minute
Rest 3 minutes
Run 1 minute
All Levels!
Post total distance in meters for the rowing and running added together.
Strength Development
Bench Press
5-5-5-5-5
Performed by 2 athletes
Podium
Male RX:
1,143 m
Female RX:
Male Scaled:
Female Scaled:
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Thursday, November 01, 2012
Class:
All
Workout Name:
11-01-2012
Description:
5 rounds for Time of:
15 Walking lunge steps 75/55lbs held in rack position
30 Double unders
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 65/45, double skips
LVL2: Triple skips
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
15 Walking lunge steps 75/55lbs held in rack position
30 Double unders
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 65/45, double skips
LVL2: Triple skips
LVL3: RX'd
Strength Development
Deadlift
5-5-5-5-5
Performed by 1 athlete
Podium
Male RX:
Female RX:
9:14
Male Scaled:
Female Scaled:
Show All Results
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