Tuesday, December 30, 2014
Class:
All
Workout Name:
12/30/2014
Description:
Power Snatch
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
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Monday, December 29, 2014
Class:
All
Workout Name:
12/29/2014
Description:
For Time:
2000m Row
EMOM do 8 push-ups
Post time!
Scale as Needed.
2000m Row
EMOM do 8 push-ups
Post time!
Scale as Needed.
Performed by 5 athletes
Podium
Male RX:
11:20
Female RX:
10:57
Male Scaled:
Female Scaled:
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Tuesday, December 23, 2014
Class:
All
Workout Name:
12/23/2014
Description:
2x4min AMRAP's of:
30 Double Unders
20 Pull-ups
10 sit-ups
1min Break between AMRAP's
Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd
30 Double Unders
20 Pull-ups
10 sit-ups
1min Break between AMRAP's
Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
399 reps
Female RX:
315 reps
Male Scaled:
Female Scaled:
627 reps
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Monday, December 22, 2014
Class:
All
Workout Name:
12/22/2014
Description:
For Time:
Row 1200m
10 Wall Balls
Row 800m
20 Wall Balls
Row 400m
30 Wall Balls
Post Time!
LVL1M: 600m, 400m, 200m| 5, 10, 15 reps
LVL1: 900m, 600m, 300m| Full reps
LVL2: RX'd
LVL3: RX'd
Row 1200m
10 Wall Balls
Row 800m
20 Wall Balls
Row 400m
30 Wall Balls
Post Time!
LVL1M: 600m, 400m, 200m| 5, 10, 15 reps
LVL1: 900m, 600m, 300m| Full reps
LVL2: RX'd
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
12:45
Female RX:
13:32
Male Scaled:
Female Scaled:
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Saturday, December 20, 2014
Class:
All
Workout Name:
Challenge of the Week December 15-20, 2014
Description:
Kettlebells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs
Post rounds and reps!
LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
compare to Dec 23, 2013
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs
Post rounds and reps!
LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
compare to Dec 23, 2013
Performed by 2 athletes
Podium
Male RX:
11+27reps
Female RX:
6+41reps
Male Scaled:
Female Scaled:
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Friday, December 19, 2014
Class:
All
Workout Name:
12/19/2014
Description:
10-9-8-7-6-5-4-3-2-1 reps of:
V-sits
1-2-3-4-5-6-7-8-9-10 reps of:
Push-ups
Post time!
LVL1M: 6-1reps, 1-6 reps sit-ups
LV1: 8-1 reps, 1-8 reps, sit-ups
LVL2: RX'd
LVL3: RX'd
V-sits
1-2-3-4-5-6-7-8-9-10 reps of:
Push-ups
Post time!
LVL1M: 6-1reps, 1-6 reps sit-ups
LV1: 8-1 reps, 1-8 reps, sit-ups
LVL2: RX'd
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
4:28
Female RX:
2:32
Male Scaled:
Female Scaled:
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Thursday, December 18, 2014
Class:
All
Workout Name:
12/18/2014
Description:
Time Trial 1000m Row
Post time!
Post time!
Performed by 1 athlete
Podium
Male RX:
Female RX:
3:14
Male Scaled:
Female Scaled:
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Wednesday, December 17, 2014
Class:
All
Workout Name:
12/17/2014
Description:
5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat
Add 1 rep per round until timer sounds.
Post total amount of reps completed.
LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd
1 KB Swing 50/35lbs
1 Pull-up
1 Squat
Add 1 rep per round until timer sounds.
Post total amount of reps completed.
LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
138 reps
Female RX:
2-way Tie
126 reps
Male Scaled:
Female Scaled:
135 reps
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Tuesday, December 16, 2014
Class:
All
Workout Name:
12/16/2014
Description:
Deadlift
2-2-2-2-2-2-2-2-2-2
Post heaviest load!
2-2-2-2-2-2-2-2-2-2
Post heaviest load!
Monday, December 15, 2014
Class:
All
Workout Name:
12/15/2014
Description:
4 rounds for time:
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
2:46
Female RX:
3:14
Male Scaled:
Female Scaled:
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Saturday, December 13, 2014
Class:
All
Workout Name:
12/13/2014
Description:
Every minute on the minute for max rounds
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure
Post total rounds and reps!
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure
Post total rounds and reps!
Performed by 9 athletes
Podium
Male RX:
10+4reps
Female RX:
11+5reps
Male Scaled:
Female Scaled:
10+0reps
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Friday, December 12, 2014
Class:
All
Workout Name:
12/12/2014
Description:
4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!
Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!
Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
126 reps
Female RX:
102 reps
Male Scaled:
Female Scaled:
68 reps
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Thursday, December 11, 2014
Class:
All
Workout Name:
12/11/2014
Description:
Row or Run
6 x 200m
1min Break Between
Post fastest Interval
6 x 200m
1min Break Between
Post fastest Interval
Performed by 1 athlete
Podium
Male RX:
Female RX:
0:58
Male Scaled:
Female Scaled:
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Wednesday, December 10, 2014
Class:
All
Workout Name:
12/10/2014
Description:
8min AMRAP of:
1 Rope Climb
5 Burpees
10 Box Jumps 24/20
Post rounds & reps!
LVL1M: 5min, mod rope climb,20"/16"
LVL1: mod. rope climb, 20/16"
LVL2: Mod. rope climb
LVL3: RX'd
1 Rope Climb
5 Burpees
10 Box Jumps 24/20
Post rounds & reps!
LVL1M: 5min, mod rope climb,20"/16"
LVL1: mod. rope climb, 20/16"
LVL2: Mod. rope climb
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
8+4reps
Female RX:
6+0reps
Male Scaled:
Female Scaled:
6+9reps
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Tuesday, December 09, 2014
Class:
All
Workout Name:
12/09/2014
Description:
Push Press
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, December 08, 2014
Class:
All
Workout Name:
12/08/2014
Description:
5 rounds for time:
5 Power Snatch 95/65lbs
7 V-sits
9 Hand release push-ups
Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
5 Power Snatch 95/65lbs
7 V-sits
9 Hand release push-ups
Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
5:45
Female RX:
5:30
Male Scaled:
Female Scaled:
8:32
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Saturday, December 06, 2014
Class:
All
Workout Name:
Challenge of the Week Dec 1-6, 2014
Description:
Anna
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders
Deadlifts must be set down not dropped or no rep!
Post rounds and reps.
LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders
Deadlifts must be set down not dropped or no rep!
Post rounds and reps.
LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
10+1reps
Female RX:
9+13reps
Male Scaled:
Female Scaled:
7+29reps
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Friday, December 05, 2014
Class:
All
Workout Name:
12/05/2014
Description:
5 rounds
10 Burpees
20 Air Squats
Post time!
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
10 Burpees
20 Air Squats
Post time!
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
6:08
Female RX:
6:30
Male Scaled:
Female Scaled:
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Thursday, December 04, 2014
Class:
All
Workout Name:
12/04/2014
Description:
Row 250m
30sec Break
Row 350m
30sec Break
Row 450m
Post Total time including breaks!
30sec Break
Row 350m
30sec Break
Row 450m
Post Total time including breaks!
Performed by 3 athletes
Podium
Male RX:
4:40
Female RX:
4:20
Male Scaled:
Female Scaled:
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Wednesday, December 03, 2014
Class:
All
Workout Name:
12/03/2014
Description:
6 rounds for time:
12 DB Walking Lunge Steps 45/25lbs
5 Strict pull-ups
Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 35/15lbs mod. pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
12 DB Walking Lunge Steps 45/25lbs
5 Strict pull-ups
Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 35/15lbs mod. pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
Female RX:
5:20
Male Scaled:
Female Scaled:
4:44
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Tuesday, December 02, 2014
Class:
All
Workout Name:
12/02/2014
Description:
Bench Press
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, December 01, 2014
Class:
All
Workout Name:
12/01/2014
Description:
5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs
Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
20 Sit-ups
5 Push Jerk 115/75lbs
Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
4:48
Female RX:
3:53
Male Scaled:
Female Scaled:
4:50
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