Thursday, December 29, 2011
Class:
All
Workout Name:
Ben's Happy New Year's WOD
Description:
For Time:
25 Burpees
50 Knees to Elbows
75 Wall Balls
100 Double Unders
Scale as needed.
25 Burpees
50 Knees to Elbows
75 Wall Balls
100 Double Unders
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
10:48
Female RX:
13:42
Male Scaled:
Female Scaled:
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Wednesday, December 28, 2011
Class:
All
Workout Name:
12-28-2011
Description:
10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row
Scale as needed.
5 Hang Power Cleans 95lbs/65lbs
250m Row
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
5+75reps
Female RX:
5+5reps
Male Scaled:
Female Scaled:
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Tuesday, December 27, 2011
Class:
All
Workout Name:
12-27-2011
Description:
21-15-9 reps of:
Bench Press (choose weight)
Pull-ups
Scale as needed.
Bench Press (choose weight)
Pull-ups
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
4:37
Female RX:
Male Scaled:
Female Scaled:
2:57
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Thursday, December 22, 2011
Class:
All
Workout Name:
12-22-2011
Description:
7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs
Comments:
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
10+4reps
Female RX:
12+5reps
Male Scaled:
Female Scaled:
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Wednesday, December 21, 2011
Class:
All
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
45 pound Thruster, 50 reps
30 pull-ups
Comments:
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
8:19
Female RX:
11:24
Male Scaled:
Female Scaled:
8:33
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Tuesday, December 20, 2011
Class:
All
Workout Name:
12-20-2011
Description:
Deadlift
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Monday, December 19, 2011
Class:
All
Workout Name:
12-19-2011
Description:
7 Rounds for time of:
5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
Comments:
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
6:14
Female RX:
8:09
Male Scaled:
Female Scaled:
7:18
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Saturday, December 17, 2011
Class:
All
Workout Name:
CrossFit Games Regional WOD#1
Description:
1Km Run
30 Handstand Push-ups
1000m Row
30 Handstand Push-ups
1000m Row
Performed by 4 athletes
Podium
Male RX:
9:07
Female RX:
11:32
Male Scaled:
Female Scaled:
16:10
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