Saturday, February 28, 2015
Class:
All
Workout Name:
Prize WOD February 23-28, 2015
Description:
15min Time Cap
100 Burpees
200 Double unders
800m Run
With time left, row for calories.
Score is total number of reps/meters/calories completed.
Scale as needed!
100 Burpees
200 Double unders
800m Run
With time left, row for calories.
Score is total number of reps/meters/calories completed.
Scale as needed!
Performed by 7 athletes
Podium
Male RX:
1129 reps
Female RX:
1102 reps
Male Scaled:
175 reps
Female Scaled:
188 reps
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Friday, February 27, 2015
Class:
All
Workout Name:
02/27/2015
Description:
21-15-9 reps of:
Deadlift @ 65% of 1RM
Pull-ups
Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 40% 1RM
LVL2: 55% 1RM
LVL3: RX'd
Deadlift @ 65% of 1RM
Pull-ups
Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 40% 1RM
LVL2: 55% 1RM
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
13:02
Female RX:
5:06
Male Scaled:
Female Scaled:
9:42
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Thursday, February 26, 2015
Class:
All
Workout Name:
02/26/2015
Description:
Rowing
6x350m
1:30 between intervals.
Post fastest interval!
6x350m
1:30 between intervals.
Post fastest interval!
Performed by 1 athlete
Podium
Male RX:
1:02
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, February 25, 2015
Class:
All
Workout Name:
02/25/2015
Description:
10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs
Post rounds and reps1
LVL1M: 5min, light weight
LVL1: 8min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs
Post rounds and reps1
LVL1M: 5min, light weight
LVL1: 8min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
12+9reps
Female RX:
11+14reps
Male Scaled:
8+19reps
Female Scaled:
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Tuesday, February 24, 2015
Class:
All
Workout Name:
02/24/2015
Description:
Power Snatch
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, February 23, 2015
Class:
All
Workout Name:
02/23/2015
Description:
10-8-6-4-2 reps of:
DB Squat Clean 35/20lbs
Sit-ups
Post time!
LVL1M: light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
DB Squat Clean 35/20lbs
Sit-ups
Post time!
LVL1M: light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
2:11
Female RX:
2:23
Male Scaled:
3:35
Female Scaled:
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Saturday, February 21, 2015
Class:
All
Workout Name:
Challenge of the Week Feb 17-21, 2015
Description:
Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight!
Post total rounds/minutes.
Scale as needed!
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight!
Post total rounds/minutes.
Scale as needed!
Performed by 3 athletes
Podium
Male RX:
14+7reps
Female RX:
13+0reps
Male Scaled:
Female Scaled:
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Friday, February 20, 2015
Class:
All
Workout Name:
02/20/2015
Description:
For Time:
1 rope climb
50 sit-ups
1 rope climb
50 push-ups
1 rope climb
50 Squats
Post time!
LVL1M: mod. rope, 15 reps each
LVL1: mod. rope, 35 reps each
LVL2: mod. rope
LVL3: RX'd
1 rope climb
50 sit-ups
1 rope climb
50 push-ups
1 rope climb
50 Squats
Post time!
LVL1M: mod. rope, 15 reps each
LVL1: mod. rope, 35 reps each
LVL2: mod. rope
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, February 19, 2015
Class:
All
Workout Name:
02/19/2015
Description:
Rowing
1:30 x 6
1min Rest between
Post longest interval!
1:30 x 6
1min Rest between
Post longest interval!
Performed by 2 athletes
Podium
Male RX:
472 m
Female RX:
359 m
Male Scaled:
Female Scaled:
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Wednesday, February 18, 2015
Class:
All
Workout Name:
02/18/2015
Description:
Push Press
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Tuesday, February 17, 2015
Class:
All
Workout Name:
02/17/2015
Description:
10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits
Post rounds & reps!
LVL1M: 5min, light weight,
LVL1: 8min, 55/35lbs
LVL2: RX'd
LVL3: RX'd
3 OHS 65/45lbs
6 Push-ups
9 V-sits
Post rounds & reps!
LVL1M: 5min, light weight,
LVL1: 8min, 55/35lbs
LVL2: RX'd
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
15+2reps
Female RX:
9+9reps
Male Scaled:
Female Scaled:
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Friday, February 13, 2015
Class:
All
Workout Name:
Challenge of the Week Feb 9-13, 2015
Description:
5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups
Post total reps from each AMRAP added together.
LVL1M: 1 AMRAP, light weight, mod pull-ups
LVL1: 105/75lbs, mod. pull-ups
LVL2: 115/85, mod pull-ups
LVL3: RX'd
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups
Post total reps from each AMRAP added together.
LVL1M: 1 AMRAP, light weight, mod pull-ups
LVL1: 105/75lbs, mod. pull-ups
LVL2: 115/85, mod pull-ups
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
207 reps
Female RX:
222 reps
Male Scaled:
Female Scaled:
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Thursday, February 12, 2015
Class:
All
Workout Name:
None
Description:
Row 200 calories.
Post time!
Scale as needed!
Post time!
Scale as needed!
Performed by 1 athlete
Podium
Male RX:
Female RX:
16:00
Male Scaled:
Female Scaled:
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Wednesday, February 11, 2015
Class:
All
Workout Name:
02/11/2015
Description:
2 Rounds
40 Sit-ups
30 Knees to Chest
20 DB Thrusters 35/20lbs
10 KB Swings 50/35lbs
Post time!
LVL1M: 1 round, hang knee raise, light weight
LVL1: Hang knee raise, 30/15lbs, 45/30lbs
LVL2: RX'd
LVL3: RX'd
40 Sit-ups
30 Knees to Chest
20 DB Thrusters 35/20lbs
10 KB Swings 50/35lbs
Post time!
LVL1M: 1 round, hang knee raise, light weight
LVL1: Hang knee raise, 30/15lbs, 45/30lbs
LVL2: RX'd
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
Female RX:
6:10
Male Scaled:
Female Scaled:
14:30
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Tuesday, February 10, 2015
Class:
All
Workout Name:
02/10/2015
Description:
Clean & Jerk
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Performed by 0 athletes
Podium
Male:
Female:
Monday, February 09, 2015
Class:
All
Workout Name:
02/09/2015
Description:
12min AMRAP of:
6 Power Cleans 115/75lbs
9 Toes to bar
Post rounds & reps!
LVL1M: 6min, light weight, hang knee raise
LVL1: 10min 85/55lbs, hang knee raise
LVL2: 105/65lbs, knees to elbows
LVL3: RX'd
6 Power Cleans 115/75lbs
9 Toes to bar
Post rounds & reps!
LVL1M: 6min, light weight, hang knee raise
LVL1: 10min 85/55lbs, hang knee raise
LVL2: 105/65lbs, knees to elbows
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
9+8reps
Female RX:
9+10reps
Male Scaled:
Female Scaled:
8+6reps
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Saturday, February 07, 2015
Class:
All
Workout Name:
Challenge of the Week Feb 2 - 7, 2015
Description:
For Time:
Buy In: 75 Double Unders
5 Rounds of:
100m Row
10 Burpees
10 Pull-ups
Cash Out: 100 Squats
Post time!
LVL1M: Single skips, 3 rounds,mod. pull-ups
LVL1: Double skips, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd
Buy In: 75 Double Unders
5 Rounds of:
100m Row
10 Burpees
10 Pull-ups
Cash Out: 100 Squats
Post time!
LVL1M: Single skips, 3 rounds,mod. pull-ups
LVL1: Double skips, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
12:40
Male Scaled:
Female Scaled:
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Friday, February 06, 2015
Class:
All
Workout Name:
02/06/2015
Description:
20/20 for 5 rounds
Squat Clean 95/65lbs
Push Press 95/65lbs
20sec on/20sec off for 5 rounds.
Do one exercise then on to the next after 20sec break.
Post total reps added together.
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Squat Clean 95/65lbs
Push Press 95/65lbs
20sec on/20sec off for 5 rounds.
Do one exercise then on to the next after 20sec break.
Post total reps added together.
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, February 05, 2015
Class:
All
Workout Name:
02/05/2015
Description:
Run or Row 2500m/1.55miles
Post time!
Scale as needed.
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
9:39
Female RX:
12:19
Male Scaled:
Female Scaled:
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Wednesday, February 04, 2015
Class:
All
Workout Name:
02/04/2015
Description:
4 rounds for Time
10 Med ball sit-ups 20/15lbs
10 Med ball push-ups
Post time!
Scale as needed.
10 Med ball sit-ups 20/15lbs
10 Med ball push-ups
Post time!
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
80 reps
Male Scaled:
Female Scaled:
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Tuesday, February 03, 2015
Class:
All
Workout Name:
02/03/2015
Description:
Behind the Neck Press
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, February 02, 2015
Class:
All
Workout Name:
02/02/2015
Description:
4 rounds
1min Row for Calories
1min KB Swings 50/35lbs
1min break between rounds.
Post total calories and reps added together.
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
1min Row for Calories
1min KB Swings 50/35lbs
1min break between rounds.
Post total calories and reps added together.
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
1:09:04
Female RX:
Male Scaled:
Female Scaled:
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