Thursday, November 30, 2017
Class:
All
Workout Name:
11/30/2017
Description:
Rowing
6x250m
1min rest between
Post fastest interval!
6x250m
1min rest between
Post fastest interval!
Performed by 1 athlete
Podium
Male RX:
0:44
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 29, 2017
Class:
All
Workout Name:
11/29/2017
Description:
10min AMRAP:
15 Box Jumps 24/20
5 Pull ups
15 DB Push Press 35/20lbs
Post total rounds & reps!
LVL1M: 6min 8 reps each, step ups 20"/16", light weight, mod pull-ups
LVL1: 8min step ups 20"/16", 25/10lbs, mod pull-ups,
LVL2: step ups, 30/15lbs, mod pull-ups
LVL3: RX'd box jumps!
15 Box Jumps 24/20
5 Pull ups
15 DB Push Press 35/20lbs
Post total rounds & reps!
LVL1M: 6min 8 reps each, step ups 20"/16", light weight, mod pull-ups
LVL1: 8min step ups 20"/16", 25/10lbs, mod pull-ups,
LVL2: step ups, 30/15lbs, mod pull-ups
LVL3: RX'd box jumps!
Performed by 5 athletes
Podium
Male RX:
4+25reps
Female RX:
4+20reps
Male Scaled:
Female Scaled:
3+26reps
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Tuesday, November 28, 2017
Class:
All
Workout Name:
11/28/2017
Description:
Power Clean
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, November 27, 2017
Class:
All
Workout Name:
11/27/2017
Description:
For Time:
By in: 100 Double Unders
100 Air Squats 25/15lb plate hold
Cash out: 50 walking lunges
Post time!
LVL1M: 50 squats, singles
LVL1: 75 squats, double skips
LVL2:Triple skips
LVL3: RX'd
By in: 100 Double Unders
100 Air Squats 25/15lb plate hold
Cash out: 50 walking lunges
Post time!
LVL1M: 50 squats, singles
LVL1: 75 squats, double skips
LVL2:Triple skips
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
5:00
Female RX:
5:16
Male Scaled:
Female Scaled:
8:46
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Saturday, November 25, 2017
Class:
All
Workout Name:
Challenge of the Week Nov 20-25, 2017
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 24/20
Post time!
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"
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/20lbs
10 Box Jumps 24/20
Post time!
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"
Performed by 6 athletes
Podium
Male RX:
6:18
Female RX:
5:19
Male Scaled:
Female Scaled:
8:24
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Friday, November 24, 2017
Class:
All
Workout Name:
11/24/2017
Description:
Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups
Add two reps per round. Post total reps!
LVL1M:4mi, light weight
LVL1: 6min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups
Add two reps per round. Post total reps!
LVL1M:4mi, light weight
LVL1: 6min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
229 reps
Female RX:
213 reps
Male Scaled:
183 reps
Female Scaled:
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Thursday, November 23, 2017
Class:
All
Workout Name:
11/23/2017
Description:
Rowing
2x1000m
2min Rest between
Post total Time!
2x1000m
2min Rest between
Post total Time!
Performed by 1 athlete
Podium
Male RX:
Female RX:
8:21
Male Scaled:
Female Scaled:
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Wednesday, November 22, 2017
Class:
All
Workout Name:
11/22/2017
Description:
21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups
Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd
DB Push Press 40/25lbs
Pull-ups
Sit-ups
Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
4:38
Female RX:
4:47
Male Scaled:
Female Scaled:
6:35
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Tuesday, November 21, 2017
Class:
All
Workout Name:
11/21/2017
Description:
Box Squats
3-3-3-3-3-3-3
Post load!
3-3-3-3-3-3-3
Post load!
Monday, November 20, 2017
Class:
All
Workout Name:
11/20/2017
Description:
30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits
Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits
Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd
Performed by 8 athletes
Podium
Male RX:
6:27
Female RX:
7:18
Male Scaled:
Female Scaled:
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Saturday, November 18, 2017
Class:
All
Workout Name:
Challenge of the Week Nov 13-18, 2017
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, 95/55lbs
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, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
6:42
Female RX:
6:58
Male Scaled:
7:34
Female Scaled:
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Friday, November 17, 2017
Class:
All
Workout Name:
11/17/2017
Description:
21-15-9 reps of
Box Jumps 24/20
Push Press 95/65lbs
Post time!
LVL1M: 20/16" step ups, light weight
LVL1: 20/16", 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd
Box Jumps 24/20
Push Press 95/65lbs
Post time!
LVL1M: 20/16" step ups, light weight
LVL1: 20/16", 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd
Performed by 2 athletes
Podium
Male RX:
3:37
Female RX:
5:51
Male Scaled:
Female Scaled:
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Thursday, November 16, 2017
Class:
All
Workout Name:
11/16/2017
Description:
Row
2 x Cover Max distance in 6min
2min Rest between.
Post total distance of each row added together.
2 x Cover Max distance in 6min
2min Rest between.
Post total distance of each row added together.
Performed by 2 athletes
Podium
Male RX:
3,015 m
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 15, 2017
Class:
All
Workout Name:
11/15/2017
Description:
4 Rounds for Time
15 Pull ups
15 Wall Balls 20/14lbs
Post time!
LVL1M: 2 rounds, mod pull ups, low target
LVL1: mod pull ups, low target
LVL2: mod pull ups
LVL3: Rx'd
15 Pull ups
15 Wall Balls 20/14lbs
Post time!
LVL1M: 2 rounds, mod pull ups, low target
LVL1: mod pull ups, low target
LVL2: mod pull ups
LVL3: Rx'd
Performed by 6 athletes
Podium
Male RX:
5:46
Female RX:
8:47
Male Scaled:
Female Scaled:
6:05
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Tuesday, November 14, 2017
Class:
All
Workout Name:
11/14/2017
Description:
3 Position Clean
2-2-2-2-2-2-2
1 rep = 1 power clean, 1 clean from knees, 1 clean from high hang.
Power heaviest load!
2-2-2-2-2-2-2
1 rep = 1 power clean, 1 clean from knees, 1 clean from high hang.
Power heaviest load!
Monday, November 13, 2017
Class:
All
Workout Name:
11/13/2017
Description:
12min EMOM
Max Sit-ups
Max Burpees
Max Double Unders
Rest every 4th minute.
Post total reps!
Scale as needed.
Max Sit-ups
Max Burpees
Max Double Unders
Rest every 4th minute.
Post total reps!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
400 reps
Female RX:
371 reps
Male Scaled:
Female Scaled:
307 reps
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Saturday, November 11, 2017
Class:
All
Workout Name:
11/11/2017
Description:
D-Day Remembrance WOD
For time:
1944m Row
6 rounds of:
30 Burpess
30 sit-ups
30 double unders
30 Walking lunges
Time Cap: 50min
Post time!
Scale as needed.
For time:
1944m Row
6 rounds of:
30 Burpess
30 sit-ups
30 double unders
30 Walking lunges
Time Cap: 50min
Post time!
Scale as needed.
Performed by 8 athletes
Podium
Male RX:
31:07
Female RX:
39:08
Male Scaled:
Female Scaled:
57:13
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Friday, November 10, 2017
Class:
All
Workout Name:
11/10/2017
Description:
21-15-9 reps of:
V-sits
Air Squats
Power Snatch 75/45lbs
Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd
V-sits
Air Squats
Power Snatch 75/45lbs
Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd
Performed by 5 athletes
Podium
Male RX:
4:21
Female RX:
4:30
Male Scaled:
Female Scaled:
5:20
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Thursday, November 09, 2017
Class:
All
Workout Name:
11/09/2017
Description:
Rowing
3x500m
1min 30sec rest between.
Post fastest interval!
3x500m
1min 30sec rest between.
Post fastest interval!
Performed by 1 athlete
Podium
Male RX:
Female RX:
2:12
Male Scaled:
Female Scaled:
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Wednesday, November 08, 2017
Class:
All
Workout Name:
11/08/2017
Description:
10min AMRAP:
5 Squat Cleans 95/65lbs
7 Push Jerks 95/65
9 Sit-ups
Post total rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd
5 Squat Cleans 95/65lbs
7 Push Jerks 95/65
9 Sit-ups
Post total rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd
Performed by 6 athletes
Podium
Male RX:
9+0reps
Female RX:
8+9reps
Male Scaled:
Female Scaled:
8+16reps
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Tuesday, November 07, 2017
Class:
All
Workout Name:
11/07/2017
Description:
Overhead Squat
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Performed by 4 athletes
Podium
Male:
Female:
3-way Tie
80 lbs
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Monday, November 06, 2017
Class:
All
Workout Name:
11/06/2017
Description:
3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups
Score = total number of reps added together.
LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups
Score = total number of reps added together.
LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
181 reps
Female RX:
187 reps
Male Scaled:
Female Scaled:
195 reps
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Saturday, November 04, 2017
Class:
All
Workout Name:
Challenge of the Week Oct 30-Nov 4, 2017
Description:
15min
0-3min Row 400m
Max rep pull-ups
1min Rest
4-7min Row 400m
Max rep Clean & Jerk 135/95lbs
1min Rest
8-11min Row 400m
Max Rep Pull-ups
1min Rest
12-15min, Row 400m
Max Rep Clean & Jerks 135/95lbs
Post total reps!
Scale as needed.
0-3min Row 400m
Max rep pull-ups
1min Rest
4-7min Row 400m
Max rep Clean & Jerk 135/95lbs
1min Rest
8-11min Row 400m
Max Rep Pull-ups
1min Rest
12-15min, Row 400m
Max Rep Clean & Jerks 135/95lbs
Post total reps!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
77 reps
Female RX:
27 reps
Male Scaled:
Female Scaled:
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Friday, November 03, 2017
Class:
All
Workout Name:
11/03/2017
Description:
3 rounds for time
20 Front Rack Lunges 95/65lbs
20 Air Squats
20/15 Calorie Row
Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd
20 Front Rack Lunges 95/65lbs
20 Air Squats
20/15 Calorie Row
Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd
Performed by 7 athletes
Podium
Male RX:
9:32
Female RX:
7:33
Male Scaled:
Female Scaled:
10:28
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Thursday, November 02, 2017
Class:
All
Workout Name:
11/02/2017
Description:
Cover Max Distance
6 x 1min rowing
1min Rest between.
Post total distance!
6 x 1min rowing
1min Rest between.
Post total distance!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 01, 2017
Class:
All
Workout Name:
11/01/2017
Description:
6min AMRAP of:
35 Double Unders
7 V-sits
7 Push Press 95/65lbs
Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd
35 Double Unders
7 V-sits
7 Push Press 95/65lbs
Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd
Performed by 8 athletes
Podium
Male RX:
5+40reps
Female RX:
5+25reps
Male Scaled:
Female Scaled:
4+22reps
Show All Results
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