Wednesday, November 30, 2016
Class:
All
Workout Name:
11/30/2016
Description:
8min AMRAP of:
3 Clean & Jerk 115/85lbs
5 Burpees
Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd
3 Clean & Jerk 115/85lbs
5 Burpees
Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
10+3reps
Female RX:
8+0reps
Male Scaled:
Female Scaled:
9+1reps
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Tuesday, November 29, 2016
Class:
All
Workout Name:
11/29/2016
Description:
Squat cleans
3-3-3-3-3-3-3
Post load!
3-3-3-3-3-3-3
Post load!
Monday, November 28, 2016
Class:
All
Workout Name:
11/28/2016
Description:
4 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"
Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"
Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
5:07
Female RX:
5:59
Male Scaled:
Female Scaled:
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Saturday, November 26, 2016
Class:
All
Workout Name:
Challenge of the Week Nov 21-26 #1
Description:
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 2 athletes
Podium
Male RX:
329 reps
Female RX:
213 reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Challenge of the Week Nov 21-26 #2
Description:
"Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups
"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups
"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep
Performed by 6 athletes
Podium
Male RX:
261 reps
Female RX:
239 reps
Male Scaled:
Female Scaled:
254 reps
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Friday, November 25, 2016
Class:
All
Workout Name:
11/25/2016
Description:
For time:
15 second handstand hold
30 second plank
5 Manmakers 25/15lbs
25 second handstand hold
45 second plank
10 Manmakers
35 second handstand hold
1:00 plank
15 Manmakers
Post time!
Scale as needed.
15 second handstand hold
30 second plank
5 Manmakers 25/15lbs
25 second handstand hold
45 second plank
10 Manmakers
35 second handstand hold
1:00 plank
15 Manmakers
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
Female RX:
15:05
Male Scaled:
Female Scaled:
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Thursday, November 24, 2016
Class:
All
Workout Name:
11/24/2016
Description:
Run or Row
6x200m
1min 30sec rest between.
Post fastest interval!
6x200m
1min 30sec rest between.
Post fastest interval!
Performed by 2 athletes
Podium
Male RX:
Female RX:
41:04
Male Scaled:
Female Scaled:
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Wednesday, November 23, 2016
Class:
All
Workout Name:
11/23/2016
Description:
8:00 AMRAP
5 Med Ball V-Sit Ups 20/14lbs
10 Backwards Walking Lunge Steps
15 Squat Jumps
Post rounds & reps!
Scale as needed.
5 Med Ball V-Sit Ups 20/14lbs
10 Backwards Walking Lunge Steps
15 Squat Jumps
Post rounds & reps!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
7+21reps
Female RX:
7+25reps
Male Scaled:
Female Scaled:
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Tuesday, November 22, 2016
Class:
All
Workout Name:
11/22/2016
Description:
Deadlift
10min to find new 3RM
5x3reps at new 3RM weight.
Post load!
10min to find new 3RM
5x3reps at new 3RM weight.
Post load!
Monday, November 21, 2016
Class:
All
Workout Name:
11/21/2016
Description:
21-15-9
KB Swings 50/35lbs
Push-ups
Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
KB Swings 50/35lbs
Push-ups
Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
2:17
Female RX:
2:29
Male Scaled:
Female Scaled:
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Saturday, November 19, 2016
Class:
All
Workout Name:
Challenge of the Week Nov 14-19, 2016
Description:
For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 OH Walking Lunge 45lbs/25lbs
10 Box Jumps 24/20
Post time!
Scale as needed.
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 OH Walking Lunge 45lbs/25lbs
10 Box Jumps 24/20
Post time!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
Female RX:
5:02
Male Scaled:
6:07
Female Scaled:
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Friday, November 18, 2016
Class:
All
Workout Name:
11/18/2016
Description:
5 rounds of:
5 Back Squats @ BW
7 Pull-ups
9 V-Sits
Post time!
LVL1M: 2 rounds, light weight, mod pull-ups, sit-ups
LVL1: 50% BW, mod pull-ups,
LVL2: 75% BW, mod pull-ups
LVL3: RX'd
5 Back Squats @ BW
7 Pull-ups
9 V-Sits
Post time!
LVL1M: 2 rounds, light weight, mod pull-ups, sit-ups
LVL1: 50% BW, mod pull-ups,
LVL2: 75% BW, mod pull-ups
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
Female RX:
6:51
Male Scaled:
Female Scaled:
6:15
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Thursday, November 17, 2016
Class:
All
Workout Name:
11/17/2016
Description:
Running or Rowing Ladder
400m
1min Rest
600m
1min 30 sec rest
800m
2min Rest
1000m
Post total time including rest!
400m
1min Rest
600m
1min 30 sec rest
800m
2min Rest
1000m
Post total time including rest!
Performed by 3 athletes
Podium
Male RX:
16:06
Female RX:
22:29
Male Scaled:
Female Scaled:
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Wednesday, November 16, 2016
Class:
All
Workout Name:
11/16/2016
Description:
8min AMRAP of:
3 Power Snatch 75/45lbs
3 T2B
4 Power Snatch
4 T2B
5 Power Snatch
5 T2B
.as far as you can go in 8min
Post total reps!
Scale as needed.
3 Power Snatch 75/45lbs
3 T2B
4 Power Snatch
4 T2B
5 Power Snatch
5 T2B
.as far as you can go in 8min
Post total reps!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
113 reps
Female RX:
2-way Tie
98 reps
Male Scaled:
Female Scaled:
120 reps
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Tuesday, November 15, 2016
Class:
All
Workout Name:
11/15/2016
Description:
Overhead Squats
5-5-5-5-5
Linear Sets
Post load!
5-5-5-5-5
Linear Sets
Post load!
Monday, November 14, 2016
Class:
All
Workout Name:
11/14/2016
Description:
5 rounds of:
7 SDHP 75/55lbs
7 Front Squats 75/55lbs
7 Push Jerks 75/55lbs
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
7 SDHP 75/55lbs
7 Front Squats 75/55lbs
7 Push Jerks 75/55lbs
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
2-way Tie
2:53
Female RX:
3:44
Male Scaled:
Female Scaled:
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Saturday, November 12, 2016
Class:
All
Workout Name:
11/12/2016
Description:
"Christine"
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps 24"/20"
Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 60% bodyweight, 20"/16"
LVL2: 75% Bodyweight,
LVL3: RX'd
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps 24"/20"
Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 60% bodyweight, 20"/16"
LVL2: 75% Bodyweight,
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
12:26
Female RX:
19:46
Male Scaled:
Female Scaled:
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Friday, November 11, 2016
Class:
All
Workout Name:
11/11/2016
Description:
21-15-9 reps of
Bar Facing Burpees
Front Squats 95/65lbs
Sit-ups
Post time!
LVL1M: 15-9 reps, push-ups, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Bar Facing Burpees
Front Squats 95/65lbs
Sit-ups
Post time!
LVL1M: 15-9 reps, push-ups, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
5:16
Female RX:
7:055
Male Scaled:
Female Scaled:
Show All Results
Thursday, November 10, 2016
Class:
All
Workout Name:
11/10/2016
Description:
Run or Row
1km x3
4min between.
Post fastest interval.
1km x3
4min between.
Post fastest interval.
Performed by 1 athlete
Podium
Male RX:
3:48
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 09, 2016
Class:
All
Workout Name:
11/09/2016
Description:
50-40-30-20-10
Double Unders
Mountain Climbers
Post time!
Scale as needed.
Double Unders
Mountain Climbers
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
3:12
Female RX:
3:49
Male Scaled:
Female Scaled:
5:40
Show All Results
Tuesday, November 08, 2016
Class:
All
Workout Name:
None
Description:
Box Squats
3-3-3-3-3-3-3
Linear Sets.
Post load!
3-3-3-3-3-3-3
Linear Sets.
Post load!
Monday, November 07, 2016
Class:
All
Workout Name:
11/07/2016
Description:
10min AMRAP of:
5 Thrusters 95lbs/65lbs
250m Row
Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
5 Thrusters 95lbs/65lbs
250m Row
Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
7+3reps
Female RX:
3-way Tie
6+5reps
Male Scaled:
Female Scaled:
5+5reps
Show All Results
Saturday, November 05, 2016
Class:
All
Workout Name:
Challenge of the Week Oct 31-Nov 5, 2016
Description:
Buy In: 400m Run
4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees
Cash out: 80 Double unders
Post Time!
LVL1M: 2 rounds, light weight, singles
LVL1: 3 rounds, 40/25lbs, doubles
LVL2: 50/35lbs, triples
LVL3: RX'd has to be double unders
4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees
Cash out: 80 Double unders
Post Time!
LVL1M: 2 rounds, light weight, singles
LVL1: 3 rounds, 40/25lbs, doubles
LVL2: 50/35lbs, triples
LVL3: RX'd has to be double unders
Performed by 4 athletes
Podium
Male RX:
Female RX:
7:44
Male Scaled:
Female Scaled:
11:40
Show All Results
Friday, November 04, 2016
Class:
All
Workout Name:
11/04/2016
Description:
5 rounds for Time:
10 Wall Balls 20/14lbs
10 Parallette Push-ups
10 Lateral Hops over Parallette
Post Time!
Scale as needed.
10 Wall Balls 20/14lbs
10 Parallette Push-ups
10 Lateral Hops over Parallette
Post Time!
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
3:47
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, November 03, 2016
Class:
All
Workout Name:
11/03/2016
Description:
Run or Row
1600m (1mile)
20 Squats every 200m
Post time!
1600m (1mile)
20 Squats every 200m
Post time!
Performed by 3 athletes
Podium
Male RX:
9:17
Female RX:
11:13
Male Scaled:
Female Scaled:
Show All Results
Wednesday, November 02, 2016
Class:
All
Workout Name:
11/02/2016
Description:
4 rounds for time of:
5 Hang Squat cleans 95/65lbs
10 V-sits
Post time!
LVL1M: light weight, sit-ups
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
5 Hang Squat cleans 95/65lbs
10 V-sits
Post time!
LVL1M: light weight, sit-ups
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
1:42
Female RX:
1:52
Male Scaled:
Female Scaled:
2:50
Show All Results
Tuesday, November 01, 2016
Class:
All
Workout Name:
11/01/2016
Description:
Split Jerk
3-3-3-3-3-3-3
Linear Sets
2x10 Shoulder Press at 50% of 3 rep
Post load.
3-3-3-3-3-3-3
Linear Sets
2x10 Shoulder Press at 50% of 3 rep
Post load.
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