Wednesday, December 30, 2015
Class:
All
Workout Name:
Challenge of the Week for Dec 28-30, 2016
Description:
For Time:
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row
Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row
Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
8:12
Female RX:
8:59
Male Scaled:
9:11
Female Scaled:
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Tuesday, December 29, 2015
Class:
All
Workout Name:
12/29/2015
Description:
Dynamic Effort: EMOM 10min
Complete 2 Squat Cleans @ 70% of 1RM
Post load!
Complete 2 Squat Cleans @ 70% of 1RM
Post load!
Monday, December 28, 2015
Class:
All
Workout Name:
12/28/2015
Description:
For Time:
100 Pull-ups
Scale as needed!
100 Pull-ups
Scale as needed!
Performed by 10 athletes
Podium
Male RX:
3:01
Female RX:
7:08
Male Scaled:
Female Scaled:
5:33
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Wednesday, December 23, 2015
Class:
All
Workout Name:
Challenge of the Week Dec 21-23, 2015
Description:
For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts
Post time!
Scale as needed.
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts
Post time!
Scale as needed.
Performed by 10 athletes
Podium
Male RX:
7:24
Female RX:
7:36
Male Scaled:
Female Scaled:
9:14
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Tuesday, December 22, 2015
Class:
All
Workout Name:
12/22/2015
Description:
Thrusters
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, December 21, 2015
Class:
All
Workout Name:
12/21/2015
Description:
3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.
Post total reps added together.
LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.
Post total reps added together.
LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
536 reps
Female RX:
427 reps
Male Scaled:
232 reps
Female Scaled:
259 reps
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Saturday, December 19, 2015
Class:
All
Workout Name:
Challenge of the Week for Dec 14-19, 2015
Description:
The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs
Post time!
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs
Post time!
Performed by 5 athletes
Podium
Male RX:
16:16
Female RX:
13:58
Male Scaled:
15:57
Female Scaled:
11:19
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Friday, December 18, 2015
Class:
All
Workout Name:
12/18/2015
Description:
5 rounds for time:
10 Push Press @ 50% BW
10 Jumping Lunges Total alternating
10 Hand Release Push-ups
Post time!
LVL1M: 3 rounds, Light weight
LVL1: 4 rounds, 30% BW
LVL2: 40%BW
LVL3: RX'd
10 Push Press @ 50% BW
10 Jumping Lunges Total alternating
10 Hand Release Push-ups
Post time!
LVL1M: 3 rounds, Light weight
LVL1: 4 rounds, 30% BW
LVL2: 40%BW
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
4:12
Female RX:
4:34
Male Scaled:
Female Scaled:
6:02
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Thursday, December 17, 2015
Class:
All
Workout Name:
12/17/2015
Description:
For Time:
Row 2000m
At the 500m mark do 10 push-ups
At the 1000m mark do 20 squats
At the 1500m mark do 30 sit-ups
Post time!
Row 2000m
At the 500m mark do 10 push-ups
At the 1000m mark do 20 squats
At the 1500m mark do 30 sit-ups
Post time!
Performed by 3 athletes
Podium
Male RX:
10:12
Female RX:
10:48
Male Scaled:
Female Scaled:
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Wednesday, December 16, 2015
Class:
All
Workout Name:
12/16/2015
Description:
2x6min AMRAPS:
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders
Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders
Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
11+6reps
Female RX:
12+6reps
Male Scaled:
6+50reps
Female Scaled:
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Tuesday, December 15, 2015
Class:
All
Workout Name:
12/15/2015
Description:
Push Press
2-2-2-2-2-2
Post heaviest load!
2-2-2-2-2-2
Post heaviest load!
Monday, December 14, 2015
Class:
All
Workout Name:
12/14/2015
Description:
For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!
Post total Distance!
Scale as needed.
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!
Post total Distance!
Scale as needed.
Performed by 9 athletes
Podium
Male RX:
1,612 m
Female RX:
1,517 m
Male Scaled:
Female Scaled:
1,213 m
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Saturday, December 12, 2015
Class:
All
Workout Name:
Challenge of the Week for Dec 7-12, 2015
Description:
Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds and Reps!
Scale as needed.
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds and Reps!
Scale as needed.
Performed by 11 athletes
Podium
Male RX:
24+22reps
Female RX:
22+1reps
Male Scaled:
13+18reps
Female Scaled:
19+16reps
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Friday, December 11, 2015
Class:
All
Workout Name:
12/11/2015
Description:
8min Time Cap
2 Clean & Jerk 95/65lbs
2 Burpees
Add 2 reps each round until time cap.
Post total reps.
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
2 Clean & Jerk 95/65lbs
2 Burpees
Add 2 reps each round until time cap.
Post total reps.
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
Female RX:
85 reps
Male Scaled:
Female Scaled:
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Thursday, December 10, 2015
Class:
All
Workout Name:
12/10/2015
Description:
Row
5x400m
1min 30sec between sets.
Post fastest interval!
5x400m
1min 30sec between sets.
Post fastest interval!
Performed by 2 athletes
Podium
Male RX:
1:13
Female RX:
1:42
Male Scaled:
Female Scaled:
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Wednesday, December 09, 2015
Class:
All
Workout Name:
12/09/2015
Description:
10min AMRAP of:
5 Power Cleans @ 70%BW
10 Leg Levers
Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd
5 Power Cleans @ 70%BW
10 Leg Levers
Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
13+5reps
Female RX:
12+1reps
Male Scaled:
Female Scaled:
15+1reps
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Tuesday, December 08, 2015
Class:
All
Workout Name:
12/08/2015
Description:
Hang Power Snatch
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, December 07, 2015
Class:
All
Workout Name:
12/07/2015
Description:
For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs
Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs
Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!
Performed by 10 athletes
Podium
Male RX:
4:06
Female RX:
4:06
Male Scaled:
Female Scaled:
5:53
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Saturday, December 05, 2015
Class:
All
Workout Name:
12/05/2015
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 10 athletes
Podium
Male RX:
11+1reps
Female RX:
10+6reps
Male Scaled:
Female Scaled:
7+9reps
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Friday, December 04, 2015
Class:
All
Workout Name:
12/04/2015
Description:
10-9-8-7-6-5-4-3-2-1 reps of:
Push-ups
Sit-ups
Post time!
Scale as needed.
Push-ups
Sit-ups
Post time!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
2:25
Female RX:
3:09
Male Scaled:
Female Scaled:
6:39
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Thursday, December 03, 2015
Class:
All
Workout Name:
12/03/2015
Description:
Cover Max Distance Rowing
in 10min
Post distance!
in 10min
Post distance!
Performed by 3 athletes
Podium
Male RX:
2,634 m
Female RX:
2,258 m
Male Scaled:
Female Scaled:
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Wednesday, December 02, 2015
Class:
All
Workout Name:
12/02/2015
Description:
5 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"
Post time!
LVL1M: 3 rounds, light weight, hang knee, 20"/16"
LVL1: 4 rounds, 40/25lbs, Hang knee20"/16"
LVL2: 45/30lbs, hang knee or Knees to chest,
LVL3: RX'd must do box jumps!
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"
Post time!
LVL1M: 3 rounds, light weight, hang knee, 20"/16"
LVL1: 4 rounds, 40/25lbs, Hang knee20"/16"
LVL2: 45/30lbs, hang knee or Knees to chest,
LVL3: RX'd must do box jumps!
Performed by 9 athletes
Podium
Male RX:
8:21
Female RX:
07:06
Male Scaled:
7:39
Female Scaled:
7:58
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Tuesday, December 01, 2015
Class:
All
Workout Name:
12/01/2015
Description:
Clean & Jerk
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
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