Tuesday, February 28, 2017
Class:
All
Workout Name:
02/28/2017
Description:
Sumo-Deadlift
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Enter Your Results
Monday, February 27, 2017
Class:
All
Workout Name:
02/27/2017
Description:
For Time:
20 Calorie Row
20 Power Snatch 75lbs/45lbs
20 Calorie Row
Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd
20 Calorie Row
20 Power Snatch 75lbs/45lbs
20 Calorie Row
Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd
Performed by 9 athletes
Podium
Male RX:
2:36
Female RX:
3:06
Male Scaled:
Female Scaled:
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Saturday, February 25, 2017
Class:
All
Workout Name:
Challenge of the Week Feb 20-25, 2017
Description:
For Time!
Row 500m
10 Ring dips
5 Squat clean 95/65
20 Pull-ups
5 Push jerk 95/65
30 Push-ups
5 Power snatch 95/65lbs
40 Box jumps
5 Overhead squat 95/65lbs
50 Double unders
Row 500m
Post time! 15min Time Cap!
Scale as needed.
Row 500m
10 Ring dips
5 Squat clean 95/65
20 Pull-ups
5 Push jerk 95/65
30 Push-ups
5 Power snatch 95/65lbs
40 Box jumps
5 Overhead squat 95/65lbs
50 Double unders
Row 500m
Post time! 15min Time Cap!
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
14:58
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Friday, February 24, 2017
Class:
All
Workout Name:
02/24/2017
Description:
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell Push Jerk, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps
Post rounds and reps
LVL1M: 5min, light weight, HKR
LVL1: 8min, 25/10lbs, HKR
LVL2: 30/15lbs, K2C
LVL3: RX'd
8 Toes to bar
35/20 pound Dumbbell Push Jerk, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps
Post rounds and reps
LVL1M: 5min, light weight, HKR
LVL1: 8min, 25/10lbs, HKR
LVL2: 30/15lbs, K2C
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
Female RX:
6+3reps
Male Scaled:
Female Scaled:
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Thursday, February 23, 2017
Class:
All
Workout Name:
02/23/2017
Description:
Pause Squats
Spend 2sec at bottom of Squat
5-5-5-5-5
Linear sets!
Post load!
Spend 2sec at bottom of Squat
5-5-5-5-5
Linear sets!
Post load!
Wednesday, February 22, 2017
Class:
All
Workout Name:
02/22/2017
Description:
3 rounds for Time:
Row 20 Calories
100 Double Unders
30 sit-ups
Post time!
Scale as needed.
Row 20 Calories
100 Double Unders
30 sit-ups
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
9:46
Female RX:
14:12
Male Scaled:
13:44
Female Scaled:
16:50
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Tuesday, February 21, 2017
Class:
All
Workout Name:
02/21/2017
Description:
Every minute on the minute for max reps
1 Thruster 95/65lbs
5 Pull-ups
Add 1 rep to thruster each successive minute, continue until failure.
12min Time Cap
Post total reps!
LVL1M: 6min, light weight, mod pull ups
LVL1: 10min, 75/45lbs, mod pull ups
LVL2: 85/55lbs, mod pull ups
LVL3: RX'd
1 Thruster 95/65lbs
5 Pull-ups
Add 1 rep to thruster each successive minute, continue until failure.
12min Time Cap
Post total reps!
LVL1M: 6min, light weight, mod pull ups
LVL1: 10min, 75/45lbs, mod pull ups
LVL2: 85/55lbs, mod pull ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
Female RX:
76 reps
Male Scaled:
88 reps
Female Scaled:
104 reps
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Friday, February 17, 2017
Class:
All
Workout Name:
Challenge of the Week Feb 13-17, 2017
Description:
3x3min AMRAPs
3 Power clean 135/95lbs
6 Knees to elbows
1min Rest between AMRAPs
Post total reps!
LVL1M: light weight, HKR
LVL1: 95/65lbs, HKR
LVL2: 115/85lbs, HKR
LVL3: RX'd
3 Power clean 135/95lbs
6 Knees to elbows
1min Rest between AMRAPs
Post total reps!
LVL1M: light weight, HKR
LVL1: 95/65lbs, HKR
LVL2: 115/85lbs, HKR
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
116 reps
Female RX:
94 reps
Male Scaled:
Female Scaled:
139 reps
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Thursday, February 16, 2017
Class:
All
Workout Name:
02/16/2017
Description:
Rowing
5x1:30min
45sec Rest
Post total distance!
5x1:30min
45sec Rest
Post total distance!
Performed by 4 athletes
Podium
Male RX:
2,095 m
Female RX:
1,884 m
Male Scaled:
Female Scaled:
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Wednesday, February 15, 2017
Class:
All
Workout Name:
02/15/2017
Description:
Tabatas
8x20sec on/10sec off of:
Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs
Add up all reps for score.
Scale as needed.
8x20sec on/10sec off of:
Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs
Add up all reps for score.
Scale as needed.
Performed by 8 athletes
Podium
Male RX:
304 reps
Female RX:
296 reps
Male Scaled:
Female Scaled:
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Tuesday, February 14, 2017
Class:
All
Workout Name:
02/14/2017
Description:
Deadlift
1-1-1-1-1-1-1
Post heaviest load!
1-1-1-1-1-1-1
Post heaviest load!
Monday, February 13, 2017
Class:
All
Workout Name:
02/13/2017
Description:
3 rounds
Total reps and calories = score
Row 2 minutes for calories
1 minute max reps V-sits
1min Rest
Post total reps!
Scale as needed.
Total reps and calories = score
Row 2 minutes for calories
1 minute max reps V-sits
1min Rest
Post total reps!
Scale as needed.
Performed by 11 athletes
Podium
Male RX:
211 reps
Female RX:
180 reps
Male Scaled:
Female Scaled:
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Saturday, February 11, 2017
Class:
All
Workout Name:
Challenge of the Week Feb 6-11, 2017
Description:
1-3-5-7-9x reps for time
Push press (65% bw)
Pull-ups
Burpee box jumps 24"/20"
Post time!
Scale as needed.
Push press (65% bw)
Pull-ups
Burpee box jumps 24"/20"
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
Female RX:
7:30
Male Scaled:
7:00
Female Scaled:
11:22
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Friday, February 10, 2017
Class:
All
Workout Name:
02/10/2017
Description:
8 AMRAP
10 Hand Release Push Up
6 Toes 2 Bar
10 KB swings 50/35lbs
Post rounds & Reps!
LVL1M: 4min, hang knee raise,light weight
LVL1: 6min, hang knee raise, 40/25lbs
LVL2: knees to chest, 45/30lbs
LVL3: RX'd
10 Hand Release Push Up
6 Toes 2 Bar
10 KB swings 50/35lbs
Post rounds & Reps!
LVL1M: 4min, hang knee raise,light weight
LVL1: 6min, hang knee raise, 40/25lbs
LVL2: knees to chest, 45/30lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
Female RX:
5+18reps
Male Scaled:
8+0reps
Female Scaled:
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Thursday, February 09, 2017
Class:
All
Workout Name:
02/09/2017
Description:
Rowing Time Trial
9min
Post distance in meters!
9min
Post distance in meters!
Performed by 4 athletes
Podium
Male RX:
2-way Tie
2,323 m
Female RX:
2,118 m
Male Scaled:
Female Scaled:
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Wednesday, February 08, 2017
Class:
All
Workout Name:
02/08/2017
Description:
5 rounds for time of:
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs
Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd
Compare to Feb 21, 2014
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs
Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd
Compare to Feb 21, 2014
Performed by 7 athletes
Podium
Male RX:
8:43
Female RX:
7:45
Male Scaled:
Female Scaled:
5:29
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Tuesday, February 07, 2017
Class:
All
Workout Name:
02/07/2017
Description:
Floor Press
5-5-3-3-1
Post heaviest load!
5-5-3-3-1
Post heaviest load!
Monday, February 06, 2017
Class:
All
Workout Name:
02/06/2017
Description:
6 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 35/20lbs. dumbbell thrusters
Rest 30 seconds
Post total reps.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
30 seconds of burpees
Rest 30 seconds
30 seconds of 35/20lbs. dumbbell thrusters
Rest 30 seconds
Post total reps.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
148 reps
Female RX:
139 reps
Male Scaled:
Female Scaled:
104 reps
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Saturday, February 04, 2017
Class:
All
Workout Name:
Challenge of the Week Jan 31-Feb 4, 2017
Description:
For max reps
Back-squat (75% BW)
Rest 3 minutes
Push-press (50% bw)
Rest 3 minutes
Deadlift (1.5x bw)
5min Time Cap for each exercise.
Post total reps!
Back-squat (75% BW)
Rest 3 minutes
Push-press (50% bw)
Rest 3 minutes
Deadlift (1.5x bw)
5min Time Cap for each exercise.
Post total reps!
Performed by 2 athletes
Podium
Male RX:
170 reps
Female RX:
150 reps
Male Scaled:
Female Scaled:
Show All Results
Friday, February 03, 2017
Class:
All
Workout Name:
02/03/2017
Description:
Assn Abs Annie Gets Heavy
50-40-30-20-10x reps
DB Walking lunge steps 35/20lbs
Weighted Sit-ups 35/20lbs DB
Post time. Scale as needed.
50-40-30-20-10x reps
DB Walking lunge steps 35/20lbs
Weighted Sit-ups 35/20lbs DB
Post time. Scale as needed.
Performed by 2 athletes
Podium
Male RX:
Female RX:
10:57
Male Scaled:
Female Scaled:
12:25
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Thursday, February 02, 2017
Class:
All
Workout Name:
02/03/2017
Description:
Rowing
10x45sec sprints
1min Rest between
Post total distance in meters.
10x45sec sprints
1min Rest between
Post total distance in meters.
Performed by 3 athletes
Podium
Male RX:
2,207 m
Female RX:
1,741 m
Male Scaled:
Female Scaled:
Show All Results
Wednesday, February 01, 2017
Class:
All
Workout Name:
02/01/2017
Description:
6 Rounds for Time:
3 Clean and Jerk 115lbs/85lbs
10 Wall Balls 20lbs/14lbs
Post Time.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
3 Clean and Jerk 115lbs/85lbs
10 Wall Balls 20lbs/14lbs
Post Time.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
4:28
Female RX:
Male Scaled:
Female Scaled:
6:04
Show All Results
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