Wednesday, February 29, 2012
Class:
All
Workout Name:
02-29-2012
Description:
3 rounds of:
20x Double unders
15x Back extensions
10x Ring dips
5x Thrusters 95lbs/65lbs
Post time. Scale as needed.
20x Double unders
15x Back extensions
10x Ring dips
5x Thrusters 95lbs/65lbs
Post time. Scale as needed.
Performed by 2 athletes
Podium
Male RX:
4:39
Female RX:
Male Scaled:
Female Scaled:
4:39
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Tuesday, February 28, 2012
Class:
All
Workout Name:
Ass'n Abs Annie
Description:
50-40-30-20-10x reps
Walking lunge steps
Sit-ups
Post time. Scale as needed.
Skill Development
Ring Push-ups
3x8
Walking lunge steps
Sit-ups
Post time. Scale as needed.
Skill Development
Ring Push-ups
3x8
Performed by 6 athletes
Podium
Male RX:
7:13
Female RX:
7:58
Male Scaled:
Female Scaled:
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Monday, February 27, 2012
Class:
All
Workout Name:
02-27-2012
Description:
5 rounds of:
8 power cleans 95lbs/65lbs
250m row
Post time. Scale as needed.
Strength Development
Shoulder Press
5-5-5-5-5
8 power cleans 95lbs/65lbs
250m row
Post time. Scale as needed.
Strength Development
Shoulder Press
5-5-5-5-5
Performed by 5 athletes
Podium
Male RX:
8:58
Female RX:
08:36
Male Scaled:
Female Scaled:
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Saturday, February 25, 2012
Class:
All
Workout Name:
02-25-2012
Description:
10 Rounds for Time:
3 Clean and Jerk 95lbs/65lbs
15 Wall Balls 20lbs/15lbs
Post Time.
Skill Development
Strict Pull-ups
3X5
3 Clean and Jerk 95lbs/65lbs
15 Wall Balls 20lbs/15lbs
Post Time.
Skill Development
Strict Pull-ups
3X5
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 24, 2012
Class:
All
Workout Name:
02-24-2012
Description:
Time trial
Row 3000m
Post time.
Row 3000m
Post time.
Performed by 1 athlete
Podium
Male RX:
12:26
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 23, 2012
Class:
All
Workout Name:
02-23-2012
Description:
Max rounds
Perform one set every minute on the minute, add 10lbs per round until failure
2x Back squat (starting weight 135lbs/85lbs)
Post total rounds.
Perform one set every minute on the minute, add 10lbs per round until failure
2x Back squat (starting weight 135lbs/85lbs)
Post total rounds.
Performed by 3 athletes
Podium
Male RX:
Female RX:
3-way Tie
9+0reps
Male Scaled:
9+0reps
Female Scaled:
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Wednesday, February 22, 2012
Class:
All
Workout Name:
02-22-2012
Description:
20 minute AMRAP:
5x Front squat 95lbs/65lbs
7x Handstand push-ups
9x Pull-ups
Strength Development
Bench Press
5-5-5-5-5
Post total rounds
5x Front squat 95lbs/65lbs
7x Handstand push-ups
9x Pull-ups
Strength Development
Bench Press
5-5-5-5-5
Post total rounds
Performed by 4 athletes
Podium
Male RX:
16+5reps
Female RX:
11+20reps
Male Scaled:
12+12reps
Female Scaled:
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Tuesday, February 21, 2012
Class:
All
Workout Name:
02-21-2012
Description:
5 rounds for time of:
8x Sumo deadlift high pull 75lbs/55lbs
10x Push-press 75lbs/55lbs
12x Sit-ups
Skill Development
Overhead Squat
3x8 dowel or light weight
8x Sumo deadlift high pull 75lbs/55lbs
10x Push-press 75lbs/55lbs
12x Sit-ups
Skill Development
Overhead Squat
3x8 dowel or light weight
Performed by 3 athletes
Podium
Male RX:
Female RX:
7:08
Male Scaled:
6:59
Female Scaled:
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Friday, February 17, 2012
Class:
All
Workout Name:
02-17-2012
Description:
Run 3x800m, 3min rest between
or
Row 3x1000m, 3min rest between
Post fastest interval. Scale as needed.
or
Row 3x1000m, 3min rest between
Post fastest interval. Scale as needed.
Performed by 1 athlete
Podium
Male RX:
3:57
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 16, 2012
Class:
All
Workout Name:
02-16-2012
Description:
For Time:
30 Calorie Row
30 Walking Lunges 45lbs/35lbs
30 Box Jumps 24"/20"
30 Toes to Bar
30 Sit-ups
30 DB Swings 50lbs/35lbs
30 Calorie Row
Scale as needed.
30 Calorie Row
30 Walking Lunges 45lbs/35lbs
30 Box Jumps 24"/20"
30 Toes to Bar
30 Sit-ups
30 DB Swings 50lbs/35lbs
30 Calorie Row
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
10:27
Female RX:
14:11
Male Scaled:
8:31
Female Scaled:
12:52
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Wednesday, February 15, 2012
Class:
All
Workout Name:
02-15-2012
Description:
Power Clean
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Tuesday, February 14, 2012
Class:
All
Workout Name:
02-14-2012
Description:
5 Rounds for Time of:
10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups
Scale as needed.
10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
6:21
Female RX:
7:00
Male Scaled:
8:24
Female Scaled:
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Monday, February 13, 2012
Class:
All
Workout Name:
02-13-2012
Description:
4 Rounds for Time of:
400m Run
21 Push-ups
Scale as needed.
400m Run
21 Push-ups
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
8:22
Female RX:
11:33
Male Scaled:
Female Scaled:
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Saturday, February 11, 2012
Class:
All
Workout Name:
02-11-2012
Description:
Split Jerk
5-5-5-5-5
Post heaviest load. Scale as needed.
5-5-5-5-5
Post heaviest load. Scale as needed.
Performed by 0 athletes
Podium
Male:
Female:
Friday, February 10, 2012
Class:
All
Workout Name:
02-10-2012
Description:
Run 2min, 30sec rest
Run 2min, 1min rest
Run 2min, 30sec rest
Run 2min
Post furthest distance in 2min round
Scale as needed.
Run 2min, 1min rest
Run 2min, 30sec rest
Run 2min
Post furthest distance in 2min round
Scale as needed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, February 09, 2012
Class:
All
Workout Name:
02-09-2012
Description:
Tabatas
8x20sec on/10sec off of:
Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs
Scale as needed. Add up all reps for score.
8x20sec on/10sec off of:
Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs
Scale as needed. Add up all reps for score.
Performed by 2 athletes
Podium
Male RX:
232 reps
Female RX:
177 reps
Male Scaled:
Female Scaled:
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Wednesday, February 08, 2012
Class:
All
Workout Name:
Rahoi
Description:
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Scale as needed.
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
6+0reps
Female RX:
5+20reps
Male Scaled:
4+6reps
Female Scaled:
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Tuesday, February 07, 2012
Class:
All
Workout Name:
02-07-2012
Description:
10 Rounds for Time of:
8 Push-ups
10 Double-unders
Scale as needed.
8 Push-ups
10 Double-unders
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
4:39
Female RX:
4:59
Male Scaled:
5:42
Female Scaled:
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Monday, February 06, 2012
Class:
All
Workout Name:
02-06-2012
Description:
3 Rounds for Time of:
15 DB Swings 50lbs/35lbs
30 Sit-ups
Scale as needed.
15 DB Swings 50lbs/35lbs
30 Sit-ups
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
3:06
Female RX:
4:53
Male Scaled:
Female Scaled:
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Saturday, February 04, 2012
Class:
All
Workout Name:
02-04-2012
Description:
Bench Press
5-5-5-5-5
Post heaviest set. Scale as needed.
5-5-5-5-5
Post heaviest set. Scale as needed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 03, 2012
Class:
All
Workout Name:
02-03-2012
Description:
For Distance:
Run 3x3min, 1.5min rest between
or
Row 3x3min, 1.5min rest between
Post furthest distance. Scale as needed.
Run 3x3min, 1.5min rest between
or
Row 3x3min, 1.5min rest between
Post furthest distance. Scale as needed.
Performed by 1 athlete
Podium
Male RX:
712 m
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 02, 2012
Class:
All
Workout Name:
01-02-2012
Description:
3 round for time:
20 DB Swings 50lbs/35lbs
15 Push Press 75lbs/55lbs
10 Knees to Elbows
Scale as needed.
20 DB Swings 50lbs/35lbs
15 Push Press 75lbs/55lbs
10 Knees to Elbows
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
7:21
Female Scaled:
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Wednesday, February 01, 2012
Class:
All
Workout Name:
02-01-2012
Description:
For Time:
50 Back Squats 75lbs/50lbs
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb
Scale as needed.
50 Back Squats 75lbs/50lbs
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
8:34
Female RX:
12:30
Male Scaled:
Female Scaled:
Show All Results
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