Thursday, February 28, 2013
Class:
All
Workout Name:
02-28-2013
Description:
10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Squats
LVL1M: 5-1 reps
LVL1: 7-1 reps
LVL2: RX'd
LVL3: RX'd
Burpees
Squats
LVL1M: 5-1 reps
LVL1: 7-1 reps
LVL2: RX'd
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
3:58
Female RX:
6:57
Male Scaled:
Female Scaled:
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Wednesday, February 27, 2013
Class:
All
Workout Name:
02-27-2013
Description:
10 rounds for time of:
3 Clean and Jerk 115/75lbs
30 Double Unders
LVL1M: 5 rounds, light weight, single skips
LVL1: 7 rounds, 95/55lbs, double skips
LVL2: Triple skips
LVL3: RX'd
3 Clean and Jerk 115/75lbs
30 Double Unders
LVL1M: 5 rounds, light weight, single skips
LVL1: 7 rounds, 95/55lbs, double skips
LVL2: Triple skips
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
8:23
Female RX:
8:19
Male Scaled:
Female Scaled:
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Tuesday, February 26, 2013
Class:
All
Workout Name:
Challenge of the Week Feb 25-Mar 2, 2013
Description:
15min AMRAP of:
250m Row
12 Push-ups
14 Wall-balls 20/15lbs
LVL1M: 7min
LVL1: 10min
LVL2: RX'd
LVL3: RX'd
250m Row
12 Push-ups
14 Wall-balls 20/15lbs
LVL1M: 7min
LVL1: 10min
LVL2: RX'd
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
7+0reps
Female RX:
6+0reps
Male Scaled:
Female Scaled:
3+0reps
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Monday, February 25, 2013
Class:
All
Workout Name:
02-25-2013
Description:
4 rounds for time of:
400m Run
10 Knees to Elbows
10 Pull-ups
LVL1M: 2 rounds, 200m, Hang knee raise, asst. Pull-ups
LVL1: 3 rounds, Hang knee raise, asst. pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
400m Run
10 Knees to Elbows
10 Pull-ups
LVL1M: 2 rounds, 200m, Hang knee raise, asst. Pull-ups
LVL1: 3 rounds, Hang knee raise, asst. pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
11:33
Female RX:
15:54
Male Scaled:
Female Scaled:
11:03
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Saturday, February 23, 2013
Class:
All
Workout Name:
02-23-2013
Description:
Power Snatch
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Friday, February 22, 2013
Class:
All
Workout Name:
Challenge of the Week Feb 18-23, 2013
Description:
"NIcole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
LVL1M: 10min, asst. pull-ups
LVL1: 15min, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
LVL1M: 10min, asst. pull-ups
LVL1: 15min, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
8+100reps
Female RX:
6+42reps
Male Scaled:
Female Scaled:
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Thursday, February 21, 2013
Class:
All
Workout Name:
02-21-2013
Description:
3 Rounds For Time of:
200m Run
12 Power Cleans 95/65lbs
12 Box Jumps 24/20
LVL1M: lightweight, 20/16
LVL1: 75/45lbs
LVL2: RX'd
LVL3: RX'd + 28/24
200m Run
12 Power Cleans 95/65lbs
12 Box Jumps 24/20
LVL1M: lightweight, 20/16
LVL1: 75/45lbs
LVL2: RX'd
LVL3: RX'd + 28/24
Performed by 5 athletes
Podium
Male RX:
6:20
Female RX:
7:58
Male Scaled:
Female Scaled:
8:58
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Wednesday, February 20, 2013
Class:
All
Workout Name:
02-20-2013
Description:
4 rounds for time of:
15 Squats
10 KB Swings 50/35lbs
5 V-sits
Post Time.
LVL1M: 3 rounds, light DB's, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: RX'd
LVL3: RX'd sub 5min
15 Squats
10 KB Swings 50/35lbs
5 V-sits
Post Time.
LVL1M: 3 rounds, light DB's, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: RX'd
LVL3: RX'd sub 5min
Performed by 7 athletes
Podium
Male RX:
2:55
Female RX:
3:19
Male Scaled:
Female Scaled:
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Tuesday, February 19, 2013
Class:
All
Workout Name:
02-19-2013
Description:
1000m Time Trial Row
Post time
Post time
Performed by 4 athletes
Podium
Male RX:
3:10
Female RX:
3:49
Male Scaled:
Female Scaled:
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Saturday, February 16, 2013
Class:
All
Workout Name:
02-16-2013
Description:
For time:
Buy In: 500m Row
30 Push-press @ 60% BW
Cash Out: 400m Run
LVL1M: 250m row, light weight, 200m run
LVL1: 50% Body weight
LVL2: RX'd
LVL3: RX'd + 65%
Buy In: 500m Row
30 Push-press @ 60% BW
Cash Out: 400m Run
LVL1M: 250m row, light weight, 200m run
LVL1: 50% Body weight
LVL2: RX'd
LVL3: RX'd + 65%
Performed by 2 athletes
Podium
Male RX:
5:07
Female RX:
Male Scaled:
Female Scaled:
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Friday, February 15, 2013
Class:
All
Workout Name:
Challenge of the Week Feb. 11-16, 2013
Description:
Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together
LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together
LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
141 reps
Female RX:
76 reps
Male Scaled:
Female Scaled:
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Thursday, February 14, 2013
Class:
All
Workout Name:
02-14-2013
Description:
4 rounds for time:
150m Row
25 Push-ups
LVL1M: 2 rounds, 12 push-ups
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
150m Row
25 Push-ups
LVL1M: 2 rounds, 12 push-ups
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
7:16
Male Scaled:
Female Scaled:
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Wednesday, February 13, 2013
Class:
All
Workout Name:
02-13-2013
Description:
Thrusters
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Tuesday, February 12, 2013
Class:
All
Workout Name:
02-12-2013
Description:
3x3min Running, 3min Rest
Post Total distance added together
Post Total distance added together
Performed by 7 athletes
Podium
Male RX:
1.40 mi
Female RX:
1.20 mi
Male Scaled:
Female Scaled:
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Monday, February 11, 2013
Class:
All
Workout Name:
02-11-2013
Description:
12min AMRAP of:
3 Power Cleans 115/75lbs
6 Push-ups
9 Squats
LVL1M: 6min, light weight
LVL1: 9min, 85/55lbs
LVL2: RX'd
LVL3: RX'd
3 Power Cleans 115/75lbs
6 Push-ups
9 Squats
LVL1M: 6min, light weight
LVL1: 9min, 85/55lbs
LVL2: RX'd
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
20+9reps
Female RX:
19+5reps
Male Scaled:
Female Scaled:
14+4reps
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Saturday, February 09, 2013
Class:
All
Workout Name:
Challenge of the Week Feb 4-9, 2013
Description:
30-20-10 reps of:
Back Squat 95/65lbs
Toes To Bar
Calorie Row
LVL1M: light weight, hang knee raise
LVL1: 85/55lbs, knees to chest
LVL2: RX'd
LVL3: RX'd + 115/85lbs
Back Squat 95/65lbs
Toes To Bar
Calorie Row
LVL1M: light weight, hang knee raise
LVL1: 85/55lbs, knees to chest
LVL2: RX'd
LVL3: RX'd + 115/85lbs
Performed by 5 athletes
Podium
Male RX:
11:10
Female RX:
12:52
Male Scaled:
Female Scaled:
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Friday, February 08, 2013
Class:
All
Workout Name:
02-08-2013
Description:
5 rounds for time of:
200m Run
20 Wall-balls 20/15lbs
LVL1M: 2 rounds, Red & Yellow targets
LVL1: 3 rounds, Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd
200m Run
20 Wall-balls 20/15lbs
LVL1M: 2 rounds, Red & Yellow targets
LVL1: 3 rounds, Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
10:57
Female RX:
Male Scaled:
Female Scaled:
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Thursday, February 07, 2013
Class:
All
Workout Name:
02-07-2013
Description:
10min AMRAP of:
4 Knees to Elbows
6 Push-ups
8 Sit-ups
Post total rounds.
LVL1M: 7min, hang knee raise
LVL1: Knees to chest
LVL2: RX'd
LVL3: RX'd
4 Knees to Elbows
6 Push-ups
8 Sit-ups
Post total rounds.
LVL1M: 7min, hang knee raise
LVL1: Knees to chest
LVL2: RX'd
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
15+0reps
Female RX:
12+14reps
Male Scaled:
Female Scaled:
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Wednesday, February 06, 2013
Class:
All
Workout Name:
02-06-2013
Description:
For Time:
50 Push-Jerks @ 60% BW
LVL1M: 20 @ light weight
LVL1: 35 @ 50% BW
LVL2: RX'd
LVL3: RX'd + 65%
50 Push-Jerks @ 60% BW
LVL1M: 20 @ light weight
LVL1: 35 @ 50% BW
LVL2: RX'd
LVL3: RX'd + 65%
Performed by 3 athletes
Podium
Male RX:
3:43
Female RX:
4:34
Male Scaled:
Female Scaled:
5:32
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Tuesday, February 05, 2013
Class:
All
Workout Name:
02-05-2013
Description:
3 rounds for time of:
20 Squats
15 Sit-ups
10 Push-ups
250m Row
No modifications.
20 Squats
15 Sit-ups
10 Push-ups
250m Row
No modifications.
Performed by 4 athletes
Podium
Male RX:
5:49
Female RX:
7:08
Male Scaled:
Female Scaled:
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Monday, February 04, 2013
Class:
All
Workout Name:
02-02-2013
Description:
8min AMRAP of:
4 Handstand Push-ups
8 KB Swings 50/35lbs
12 Sit-ups
16 Double Unders
LVL1M: decline push-ups, light dumbbell, single skips
LVL1: Pike push-ups, 35/20lbs, double skips
LVL2: Wall facing push-ups, triple skips
LVL3: RX'd
4 Handstand Push-ups
8 KB Swings 50/35lbs
12 Sit-ups
16 Double Unders
LVL1M: decline push-ups, light dumbbell, single skips
LVL1: Pike push-ups, 35/20lbs, double skips
LVL2: Wall facing push-ups, triple skips
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
6+24reps
Female RX:
Male Scaled:
Female Scaled:
6+17reps
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Saturday, February 02, 2013
Class:
All
Workout Name:
02/02/2013
Description:
10-9-8-7-6-5-4-3-2-1 reps of:
Body Weight Deadlift
Box Jumps 24/20
LVL1M: 5-1 reps, light weight, 20/16
LVL1: 8-1 reps, 60% BW
LVL2: RX'd
LVL3: RX'd +28/24 Box
Body Weight Deadlift
Box Jumps 24/20
LVL1M: 5-1 reps, light weight, 20/16
LVL1: 8-1 reps, 60% BW
LVL2: RX'd
LVL3: RX'd +28/24 Box
Performed by 3 athletes
Podium
Male RX:
6:31
Female RX:
7:46
Male Scaled:
Female Scaled:
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Friday, February 01, 2013
Class:
All
Workout Name:
02-01-2013
Description:
3 Rounds for Time of:
5 Back Squats at Body weight
50 Double Unders
150m Row
LVL1M: light squats, single skips
LVL1: 65% BW, double skips
LVL2: Triple skips
LVL3: RX'd
5 Back Squats at Body weight
50 Double Unders
150m Row
LVL1M: light squats, single skips
LVL1: 65% BW, double skips
LVL2: Triple skips
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
5:49
Female RX:
4:55
Male Scaled:
Female Scaled:
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