Monday, December 31, 2012
Class:
All
Workout Name:
New Year's Eve Blast
Description:
10min AMRAP of:
10 Push-ups
5 V-Ups
10 Squats
Post total rounds and reps.
10 Push-ups
5 V-Ups
10 Squats
Post total rounds and reps.
Performed by 4 athletes
Podium
Male RX:
Female RX:
14+22reps
Male Scaled:
Female Scaled:
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Saturday, December 29, 2012
Class:
All
Workout Name:
12-29-2012
Description:
Back Squat
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Performed by 0 athletes
Podium
Male:
Female:
Friday, December 28, 2012
Class:
All
Workout Name:
12-28-2012
Description:
Rowing
5x1min Intervals
2min Rest between
Post total distance of all intervals added together.
5x1min Intervals
2min Rest between
Post total distance of all intervals added together.
Performed by 4 athletes
Podium
Male RX:
Female RX:
1351.00 mi
Male Scaled:
Female Scaled:
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Thursday, December 27, 2012
Class:
All
Workout Name:
Workout of the Week for Dec 27-29, 2012
Description:
14min AMRAP of:
3 Burpees
6 Push-press 85lbs/65lbs/6 Pull-ups
Each round alternate between Push-press and Pull-ups. Post rounds and reps completed.
LVL1M: 7min, light weight, asst. Pull-ups
LVL1: 10min, 75lbs/55lbs, asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
3 Burpees
6 Push-press 85lbs/65lbs/6 Pull-ups
Each round alternate between Push-press and Pull-ups. Post rounds and reps completed.
LVL1M: 7min, light weight, asst. Pull-ups
LVL1: 10min, 75lbs/55lbs, asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
25+0reps
Female RX:
19+2reps
Male Scaled:
Female Scaled:
18+0reps
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Wednesday, December 26, 2012
Class:
All
Workout Name:
Boxing Day Blowout
Description:
4 Rounds for time of:
10 Tuck Jumps
10 Push-ups
10 Sit-ups
Post time.
10 Tuck Jumps
10 Push-ups
10 Sit-ups
Post time.
Performed by 3 athletes
Podium
Male RX:
3:44
Female RX:
2:35
Male Scaled:
Female Scaled:
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Monday, December 24, 2012
Class:
All
Workout Name:
"Jumping Christmas Eve"
Description:
For Time:
100 Jumping Jacks
75 Squats
50 Push-ups
25 Burpees
Post time. Everyone can do this. Modify as necessary.
100 Jumping Jacks
75 Squats
50 Push-ups
25 Burpees
Post time. Everyone can do this. Modify as necessary.
Comments:
Have a Merry Christmas. Take tomorrow off. We'll post another WOD on Boxing Day.
Performed by 6 athletes
Podium
Male RX:
5:57
Female RX:
6:58
Male Scaled:
Female Scaled:
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Saturday, December 22, 2012
Class:
All
Workout Name:
Kettle Bells for Christmas
Description:
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs
LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs
LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
Comments:
We hope everyone has a Merry Christmas. Have a great holiday!
Performed by 4 athletes
Podium
Male RX:
9+25reps
Female RX:
9+27reps
Male Scaled:
Female Scaled:
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Friday, December 21, 2012
Class:
All
Workout Name:
12-21-2012
Description:
Row 2000m
Post Time.
Strength Development
Hang Power Clean
5-5-5-5-5
Post Time.
Strength Development
Hang Power Clean
5-5-5-5-5
Performed by 5 athletes
Podium
Male RX:
7:33
Female RX:
8:40
Male Scaled:
Female Scaled:
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Thursday, December 20, 2012
Class:
All
Workout Name:
12-20-2012
Description:
For Time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m
LVL1M: 200m runs, 25 reps each, Jump Pull-ups
LVL1: 400m runs, 35 reps each, band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd
Strength Development
Push Jerk
5-5-5-5-5
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m
LVL1M: 200m runs, 25 reps each, Jump Pull-ups
LVL1: 400m runs, 35 reps each, band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd
Strength Development
Push Jerk
5-5-5-5-5
Performed by 8 athletes
Podium
Male RX:
15:08
Female RX:
17:20
Male Scaled:
14:58
Female Scaled:
15:19
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Wednesday, December 19, 2012
Class:
All
Workout Name:
Challenge of the Week Dec 17-21, 2012
Description:
Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.
LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.
LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75
Comments:
Note how much weight you used. Once weight is chosen it can't be changed.
Performed by 12 athletes
Podium
Male RX:
4:26
Female RX:
4:30
Male Scaled:
Female Scaled:
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Tuesday, December 18, 2012
Class:
All
Workout Name:
12-18-2012
Description:
Overhead Squat
5-5-5-5-5
Post heaviest load.
Skill Development
Ring Push-ups
3x8
5-5-5-5-5
Post heaviest load.
Skill Development
Ring Push-ups
3x8
Monday, December 17, 2012
Class:
All
Workout Name:
12-17-2012
Description:
5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min
Stength Development
Deadlift
5-5-5-5-5
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min
Stength Development
Deadlift
5-5-5-5-5
Performed by 9 athletes
Podium
Male RX:
10:43
Female RX:
9:51
Male Scaled:
Female Scaled:
13:27
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Saturday, December 15, 2012
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(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.
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(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 15 athletes
Podium
Male RX:
356 reps
Female RX:
306 reps
Male Scaled:
Female Scaled:
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Friday, December 14, 2012
Class:
All
Workout Name:
12-14-2012
Description:
Treadmill Intervals
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Cover max distance during each interval. Post furthest distance.
Strength Development
Hang Power Snatch
5-5-5-5-5
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Cover max distance during each interval. Post furthest distance.
Strength Development
Hang Power Snatch
5-5-5-5-5
Performed by 2 athletes
Podium
Male RX:
Female RX:
0.38 mi
Male Scaled:
Female Scaled:
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Thursday, December 13, 2012
Class:
All
Workout Name:
12-13-2012
Description:
30sec on:30sec rest for 6 rounds of:
KB swings 50lbs/35lbs
Knees to Elbows
Box Jumps 24/20
Post total number of reps for all rounds.
LVL1M: 3 rounds, 35lbs/20lbs, Hanging knee raise, 20/16
LVL1: 5 rounds, 45lbs DB/30lb DB, knees to chest
LVL2: RX'd
LVL3: RX'd + Toes to bar, 28/24
Strenght Development
Front Squat
5-5-5-5-5
KB swings 50lbs/35lbs
Knees to Elbows
Box Jumps 24/20
Post total number of reps for all rounds.
LVL1M: 3 rounds, 35lbs/20lbs, Hanging knee raise, 20/16
LVL1: 5 rounds, 45lbs DB/30lb DB, knees to chest
LVL2: RX'd
LVL3: RX'd + Toes to bar, 28/24
Strenght Development
Front Squat
5-5-5-5-5
Performed by 5 athletes
Podium
Male RX:
243 reps
Female RX:
191 reps
Male Scaled:
Female Scaled:
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Wednesday, December 12, 2012
Class:
All
Workout Name:
Challenge of the Week 12-10 to 12-15
Description:
"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Score is lowest number of reps in each exer. added together.
LVL1M: Jumping Pull-ups, 4 rounds of each exercise
LVL1: Band Assist Pull-ups,6 rounds of each exercise
LVL2: Band Assist Pull-ups
LVL3: RX'd
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Score is lowest number of reps in each exer. added together.
LVL1M: Jumping Pull-ups, 4 rounds of each exercise
LVL1: Band Assist Pull-ups,6 rounds of each exercise
LVL2: Band Assist Pull-ups
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
62 reps
Female RX:
Male Scaled:
Female Scaled:
45 reps
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Tuesday, December 11, 2012
Class:
All
Workout Name:
12-11-2012
Description:
Snatch Grip Deadlift
5-5-5-5-5
Post heaviest load.
Skill Development
Work on Kipping Pull-up movement
5-5-5-5-5
Post heaviest load.
Skill Development
Work on Kipping Pull-up movement
Monday, December 10, 2012
Class:
All
Workout Name:
12-10-2012
Description:
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd
Strength Development
Shoulder Press
5-5-5-5-5
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd
Strength Development
Shoulder Press
5-5-5-5-5
Performed by 6 athletes
Podium
Male RX:
6:24
Female RX:
10:28
Male Scaled:
Female Scaled:
8:38
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Saturday, December 08, 2012
Class:
All
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20 pound ball/15lbs
LVL1M: 50 reps Yellow/Red
LVL1: 75 reps Blue/Yellow
LVL2: 100 reps Blue/Yellow
LVL3: RX'd
150 Wallball shots, 20 pound ball/15lbs
LVL1M: 50 reps Yellow/Red
LVL1: 75 reps Blue/Yellow
LVL2: 100 reps Blue/Yellow
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
8:33
Female RX:
6:26
Male Scaled:
Female Scaled:
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Friday, December 07, 2012
Class:
All
Workout Name:
12-07-2012
Description:
Rowing Time trial
Row 10 min
Cover max distance
Strength Development
Sumo-Deadlift (no highpull)
5-5-5-5-5
Row 10 min
Cover max distance
Strength Development
Sumo-Deadlift (no highpull)
5-5-5-5-5
Performed by 5 athletes
Podium
Male RX:
2,632 m
Female RX:
2265.00 mi
Male Scaled:
Female Scaled:
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Thursday, December 06, 2012
Class:
All
Workout Name:
12-06-2012
Description:
10-9-8-7-6-5-4-3-2-1 Reps for time:
Burpees
Squats
LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd
Strength Development
Power Snatch
5-5-5-5-5
Burpees
Squats
LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd
Strength Development
Power Snatch
5-5-5-5-5
Performed by 7 athletes
Podium
Male RX:
3:54
Female RX:
4:48
Male Scaled:
Female Scaled:
Show All Results
Wednesday, December 05, 2012
Class:
All
Workout Name:
12-05-2012
Description:
Every Minute on the Minute
Push Press 105lbs/75lbs
Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd
Skill Development
Handstand hold
Push Press 105lbs/75lbs
Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd
Skill Development
Handstand hold
Performed by 14 athletes
Podium
Male RX:
16 reps
Female RX:
14 reps
Male Scaled:
Female Scaled:
9 reps
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Tuesday, December 04, 2012
Class:
All
Workout Name:
12-04-2012
Description:
Back Squat
3-3-3-3-3-3-3
Post heaviest load.
Skill Development
Work on Any Skill.
3-3-3-3-3-3-3
Post heaviest load.
Skill Development
Work on Any Skill.
Monday, December 03, 2012
Class:
All
Workout Name:
12-03-2012
Description:
5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols
LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd
Strength Development
Bench Press
5-5-5-5-5
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols
LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd
Strength Development
Bench Press
5-5-5-5-5
Performed by 8 athletes
Podium
Male RX:
6:44
Female RX:
5:31
Male Scaled:
9:19
Female Scaled:
6:58
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Saturday, December 01, 2012
Class:
All
Workout Name:
12-01-2012
Description:
Intervals
Row 8x250m
Rest 45 seconds between intervals
Post fastest interval.
Row 8x250m
Rest 45 seconds between intervals
Post fastest interval.
Performed by 3 athletes
Podium
Male RX:
0:41
Female RX:
0:55
Male Scaled:
Female Scaled:
Show All Results
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