Thursday, December 29, 2016
Class:
All
Workout Name:
12/29/2016
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 3 athletes
Podium
Male RX:
11:28
Female RX:
20:48
Male Scaled:
Female Scaled:
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Wednesday, December 28, 2016
Class:
All
Workout Name:
Challenge of the Week Dec 27-29, 2016
Description:
For time:
20 pull-ups
400-meter row
15 thrusters, 95/65lbs
400-meter row
15. thrusters,
400-meter row
20 pull-ups
Post time!
Scale as needed.
20 pull-ups
400-meter row
15 thrusters, 95/65lbs
400-meter row
15. thrusters,
400-meter row
20 pull-ups
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
Female RX:
12:24
Male Scaled:
Female Scaled:
11:50
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Tuesday, December 27, 2016
Class:
All
Workout Name:
12/27/2016
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 6 athletes
Podium
Male RX:
146 reps
Female RX:
103 reps
Male Scaled:
81 reps
Female Scaled:
69 reps
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Thursday, December 22, 2016
Class:
All
Workout Name:
Challenge of the Week Dec 19-22, 2016
Description:
EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees
Post Rounds. Perfect score is 15!
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees
Post Rounds. Perfect score is 15!
Performed by 5 athletes
Podium
Male RX:
15+0reps
Female RX:
2-way Tie
15+0reps
Male Scaled:
15+0reps
Female Scaled:
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Wednesday, December 21, 2016
Class:
All
Workout Name:
12/21/2016
Description:
Complete as many rounds as possible in 15 minutes of:
5 clean and jerks 95/65lbs
5 toes-to-bars
Rest 30 seconds
Post rounds and reps!
LVL1M: 8min, light weight, HKR
LVL1: 12min, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
5 clean and jerks 95/65lbs
5 toes-to-bars
Rest 30 seconds
Post rounds and reps!
LVL1M: 8min, light weight, HKR
LVL1: 12min, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
14+0reps
Female RX:
12+0reps
Male Scaled:
2-way Tie
11+0reps
Female Scaled:
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Tuesday, December 20, 2016
Class:
All
Workout Name:
12/20/2016
Description:
Floor Press
3-3-3-3-3-3-3
Followed by 2X10 @ 50% of 3R.
Linear Sets.
Post load!
3-3-3-3-3-3-3
Followed by 2X10 @ 50% of 3R.
Linear Sets.
Post load!
Monday, December 19, 2016
Class:
All
Workout Name:
12/19/2016
Description:
8min AMRAP;
10 Front Rack Walking Lunges 95/65lbs
5 Squat Cleans 95/65lbs
Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
10 Front Rack Walking Lunges 95/65lbs
5 Squat Cleans 95/65lbs
Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
5+10reps
Female RX:
7+8reps
Male Scaled:
Female Scaled:
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Saturday, December 17, 2016
Class:
All
Workout Name:
Challenge of the Week Dec 12-17, 2016
Description:
For time:
50 wall-ball shots 20/14lb
50 box jumps 24"/20"
35 wall-ball shots
35 box jumps
25 wall-ball shots
25 box jumps
Post Time!
Scale as needed.
50 wall-ball shots 20/14lb
50 box jumps 24"/20"
35 wall-ball shots
35 box jumps
25 wall-ball shots
25 box jumps
Post Time!
Scale as needed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, December 16, 2016
Class:
All
Workout Name:
12/16/2016
Description:
3 rounds for time:
250m Row
10 Deadlifts (BW)
15 Sit-ups
Post time!
LVL1M: light weight
LVL1: 50% BW
LVL2: 70% BW
LVL3: Rx'd
250m Row
10 Deadlifts (BW)
15 Sit-ups
Post time!
LVL1M: light weight
LVL1: 50% BW
LVL2: 70% BW
LVL3: Rx'd
Performed by 2 athletes
Podium
Male RX:
5:55
Female RX:
6:33
Male Scaled:
Female Scaled:
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Thursday, December 15, 2016
Class:
All
Workout Name:
12/15/2016
Description:
Run or Row
2000m Time Trial.
Post time!
2000m Time Trial.
Post time!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, December 14, 2016
Class:
All
Workout Name:
12/14/2016
Description:
3x3min AMRAP of:
10 Leg Levers
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps.
LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd
10 Leg Levers
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps.
LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
274 reps
Female RX:
225 reps
Male Scaled:
Female Scaled:
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Tuesday, December 13, 2016
Class:
All
Workout Name:
12/13/2016
Description:
Push Jerk
5-5-5-5-5
Post load!
5-5-5-5-5
Post load!
Monday, December 12, 2016
Class:
All
Workout Name:
12/12/2016
Description:
4 rounds for max reps
1min Cal Row
1 min DB Snatch 50/35lbs (Alt every 2 reps)
1min Rest
Post total reps + Total calories.
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd
1min Cal Row
1 min DB Snatch 50/35lbs (Alt every 2 reps)
1min Rest
Post total reps + Total calories.
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
105 reps
Male Scaled:
Female Scaled:
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Saturday, December 10, 2016
Class:
All
Workout Name:
Challenge of the Week Dec 5-10, 2016
Description:
5 rounds for time of:
5 Ground to Overhead 95/65
5 Box Overs 24/20
Post time!
Scale as needed.
5 Ground to Overhead 95/65
5 Box Overs 24/20
Post time!
Scale as needed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, December 09, 2016
Class:
All
Workout Name:
12/09/2016
Description:
5 rounds of
50 double-unders
80ft walking lunge
80ft bear crawl
Post time!
Scale as needed.
50 double-unders
80ft walking lunge
80ft bear crawl
Post time!
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
7:29
Female RX:
10:29
Male Scaled:
Female Scaled:
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Thursday, December 08, 2016
Class:
All
Workout Name:
12/08/2016
Description:
2000m Row
at 500m do 10 Push-ups
at 1000m do 20 Squats
at 1500m do 30 Sit-ups
Post time!
at 500m do 10 Push-ups
at 1000m do 20 Squats
at 1500m do 30 Sit-ups
Post time!
Performed by 1 athlete
Podium
Male RX:
Female RX:
12:12
Male Scaled:
Female Scaled:
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Wednesday, December 07, 2016
Class:
All
Workout Name:
12/07/2016
Description:
21-15-9 reps for time of:
Deadlifts 185/135lbs
Burpees, jumping over the barbell
Post time!
LVL1M: light weight
LVL1: 155/115lbs
LVL2: 175/125lbs
LVL3: RX'd
Deadlifts 185/135lbs
Burpees, jumping over the barbell
Post time!
LVL1M: light weight
LVL1: 155/115lbs
LVL2: 175/125lbs
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
6:51
Male Scaled:
Female Scaled:
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Tuesday, December 06, 2016
Class:
All
Workout Name:
12/06/2016
Description:
Overhead Squat
3-3-3-3-3-3-3
Post load!
3-3-3-3-3-3-3
Post load!
Performed by 0 athletes
Podium
Male:
Female:
Monday, December 05, 2016
Class:
All
Workout Name:
12/05/2016
Description:
10min AMRAP:
6 Push Press 75/55lbs
7 V-Sits
8 Back Squats 75/55lbs
Post rounds & reps!
LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd
6 Push Press 75/55lbs
7 V-Sits
8 Back Squats 75/55lbs
Post rounds & reps!
LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
9+13reps
Male Scaled:
Female Scaled:
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Saturday, December 03, 2016
Class:
All
Workout Name:
Challenge of the Week Nov 28-Dec 3, 2016
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!
LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
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!
LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
10:26
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Friday, December 02, 2016
Class:
All
Workout Name:
12/02/2016
Description:
5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs
Rest 3 minutes between rounds, total reps and calories = score
LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs
Rest 3 minutes between rounds, total reps and calories = score
LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.
Performed by 3 athletes
Podium
Male RX:
Female RX:
2-way Tie
173 reps
Male Scaled:
Female Scaled:
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Thursday, December 01, 2016
Class:
All
Workout Name:
12/01/2016
Description:
Run or Row
3000m (3Km) Time Trial
Post time!
3000m (3Km) Time Trial
Post time!
Performed by 5 athletes
Podium
Male RX:
12:45
Female RX:
13:49
Male Scaled:
Female Scaled:
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