Monday, March 31, 2014
Class:
All
Workout Name:
03/31/2014
Description:
For Time:
75 Clean & Jerk @ 50% Body weight
Post Time!
LVL1M: Light weight
LVL1: 35% Body weight
LVL2: 40% Body weight
LVL3: RX'd
75 Clean & Jerk @ 50% Body weight
Post Time!
LVL1M: Light weight
LVL1: 35% Body weight
LVL2: 40% Body weight
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
4:44
Female RX:
10:57
Male Scaled:
Female Scaled:
7:21
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Enter Your Results
Saturday, March 29, 2014
Class:
All
Workout Name:
"Prize WOD" for March 24-29, 2014
Description:
4min to run 400m, with remaining time max reps Back squats @ 135/95lbs
1min Rest
4min to run 400m, with remaining time max reps kettlebell swings @ 50/35lbs
1min Rest
4min to run 400m, with remaining time max reps Pull-ups
Post total reps added together for score!
LVL1M: light weight, mod. pull-ups
LVL1: 95/65, 40/25, mod. pull-ups
LVL2: 115/85, 45/30, mod. pull-ups
LVL3: RX'd
1min Rest
4min to run 400m, with remaining time max reps kettlebell swings @ 50/35lbs
1min Rest
4min to run 400m, with remaining time max reps Pull-ups
Post total reps added together for score!
LVL1M: light weight, mod. pull-ups
LVL1: 95/65, 40/25, mod. pull-ups
LVL2: 115/85, 45/30, mod. pull-ups
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
130 reps
Female RX:
124 reps
Male Scaled:
Female Scaled:
105 reps
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Friday, March 28, 2014
Class:
All
Workout Name:
CrossFit Open 14.4
Description:
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb./95lbs
20 muscle-ups
Post total reps.
LVL1M;7min, 30 calories, 25 HKR, 20 wall balls, 15 cleans/light weight.
LVL1: HKR, 95/65lbs, mod. muscle-ups
LVL2: K2C, 115/75lbs, mod. muscle-ups
LVL3: RX'd
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb./95lbs
20 muscle-ups
Post total reps.
LVL1M;7min, 30 calories, 25 HKR, 20 wall balls, 15 cleans/light weight.
LVL1: HKR, 95/65lbs, mod. muscle-ups
LVL2: K2C, 115/75lbs, mod. muscle-ups
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
189 reps
Female RX:
171 reps
Male Scaled:
Female Scaled:
164 reps
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Thursday, March 27, 2014
Class:
All
Workout Name:
03/27/2014
Description:
12 minute AMRAP:
5 Burpees
5 Wall-balls 20/15lbs
5 Thrusters 95/65lbs
Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 10min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
5 Burpees
5 Wall-balls 20/15lbs
5 Thrusters 95/65lbs
Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 10min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
10+0reps
Female RX:
9+3reps
Male Scaled:
Female Scaled:
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Wednesday, March 26, 2014
Class:
All
Workout Name:
03/26/2014
Description:
For time:
Row 500 meters
50 Double Unders
Row 400 meters
40 Double Unders
Row 300 meters
30 Double Unders
Row 200 meters
20 Double Unders
Row 100 meters
10 Double Unders
Post time!
LVL1M: 300-100m, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
Row 500 meters
50 Double Unders
Row 400 meters
40 Double Unders
Row 300 meters
30 Double Unders
Row 200 meters
20 Double Unders
Row 100 meters
10 Double Unders
Post time!
LVL1M: 300-100m, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
9:27
Female RX:
9:54
Male Scaled:
Female Scaled:
11:21
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Tuesday, March 25, 2014
Class:
All
Workout Name:
03/25/2014
Description:
Power Snatch
3-3-3-3-3-3-3
Post heaviest load.
3-3-3-3-3-3-3
Post heaviest load.
Monday, March 24, 2014
Class:
All
Workout Name:
03/24/2014
Description:
For Time:
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge
Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge
Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
6:00
Female RX:
7:11
Male Scaled:
Female Scaled:
5:46
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Saturday, March 22, 2014
Class:
All
Workout Name:
Challenge of the Week Mar 17-22 CrossFit Open 14.3
Description:
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
Post total reps. Scale as needed.
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
Post total reps. Scale as needed.
Performed by 5 athletes
Podium
Male RX:
117 reps
Female RX:
122 reps
Male Scaled:
Female Scaled:
88 reps
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Friday, March 21, 2014
Class:
All
Workout Name:
03/21/2014
Description:
For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups
Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups
Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
2:09
Female RX:
Male Scaled:
Female Scaled:
2:54
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Thursday, March 20, 2014
Class:
All
Workout Name:
03/20/2014
Description:
1000m Rowing Time Trial
Post time!
Post time!
Performed by 2 athletes
Podium
Male RX:
03:25
Female RX:
4:32
Male Scaled:
Female Scaled:
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Wednesday, March 19, 2014
Class:
All
Workout Name:
03/19/2014
Description:
4 rounds for time:
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs
Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs
Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
8:30
Female RX:
10:14
Male Scaled:
Female Scaled:
9:48
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Tuesday, March 18, 2014
Class:
All
Workout Name:
03/18/2014
Description:
Deadlift
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, March 17, 2014
Class:
All
Workout Name:
03/17/2014
Description:
3 rounds for time:
8 Power Snatch 95/65lbs
12 Wall Balls 20/15lbs
Post Time!
LVL1M: Ground to Overhead, choose ball weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
8 Power Snatch 95/65lbs
12 Wall Balls 20/15lbs
Post Time!
LVL1M: Ground to Overhead, choose ball weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
2:39
Female RX:
3:25
Male Scaled:
Female Scaled:
3:24
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Saturday, March 15, 2014
Class:
All
Workout Name:
CrossFit Open 14.2 Challenge of the Week Mar-10-15, 2014
Description:
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
LVL1M: light weight, mod. pull-ups
LVL1: 65/45lbs, mod. pull-ups
LVL2: 75/55lbs, mod pull-ups
LVL3: RX'd
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
LVL1M: light weight, mod. pull-ups
LVL1: 65/45lbs, mod. pull-ups
LVL2: 75/55lbs, mod pull-ups
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
Female RX:
85 reps
Male Scaled:
Female Scaled:
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Friday, March 14, 2014
Class:
All
Workout Name:
03/14/2014
Description:
3 rounds
1-minute stations:
Toes-to-Bar
KB Swings 50/35lbs
Hand Release Push-ups
1min Break between rounds.
*Perform 5 Burpees EVERY time you rotate to a different exercise.
Post total reps not including the burpees!
LVL1M: 2 rounds, light weight, Hanging knee raise
LVL1: Hanging knee raise, 40/25lbs,
LVL2: Knees to Chest, 45/30lbs
LVL3: RX'd
1-minute stations:
Toes-to-Bar
KB Swings 50/35lbs
Hand Release Push-ups
1min Break between rounds.
*Perform 5 Burpees EVERY time you rotate to a different exercise.
Post total reps not including the burpees!
LVL1M: 2 rounds, light weight, Hanging knee raise
LVL1: Hanging knee raise, 40/25lbs,
LVL2: Knees to Chest, 45/30lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
186 reps
Female RX:
157 reps
Male Scaled:
Female Scaled:
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Thursday, March 13, 2014
Class:
All
Workout Name:
03/13/2014
Description:
Clean & Jerk
5-5-5-5-5
Post Load!
5-5-5-5-5
Post Load!
Performed by 0 athletes
Podium
Male:
Female:
Wednesday, March 12, 2014
Class:
All
Workout Name:
03/12/2014
Description:
Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs
Post completed rounds.
LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs
Post completed rounds.
LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
8+6reps
Female RX:
6+0reps
Male Scaled:
Female Scaled:
12+0reps
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Tuesday, March 11, 2014
Class:
All
Workout Name:
03/11/2014
Description:
Sumo Deadlift Dynamic Effort
50-65% of Deadlift 1RM
3-3-3-3-3-3-3
45 sec between sets.
Post load
50-65% of Deadlift 1RM
3-3-3-3-3-3-3
45 sec between sets.
Post load
Monday, March 10, 2014
Class:
All
Workout Name:
03/10/2014
Description:
1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013
Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013
Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
4:09
Female RX:
5:53
Male Scaled:
Female Scaled:
7:06
Show All Results
Saturday, March 08, 2014
Class:
All
Workout Name:
Challenge of the Week Mar 3-8, 2014
Description:
CrossFit Open 14.1
10min AMRAP of:
30 Double Unders
15 Power Snatches 75/55lbs
Post total reps!
LVL1M: 8min, single skips, light weight
LVL1: Double skips, 55/35lbs
LVL2: Triple skips, 65/45lbs
LVL3: RX'd
10min AMRAP of:
30 Double Unders
15 Power Snatches 75/55lbs
Post total reps!
LVL1M: 8min, single skips, light weight
LVL1: Double skips, 55/35lbs
LVL2: Triple skips, 65/45lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
321 reps
Female RX:
286 reps
Male Scaled:
Female Scaled:
247 reps
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Friday, March 07, 2014
Class:
All
Workout Name:
03/07/2014
Description:
8min AMRAP of:
5 Front Squats 115/75lbs
10 Box Jumps 24/20
Post rounds & reps!
LVL1M: 4min, light weight, 20"/16"
LVL1: 85/55lbs, 20"/16"
LVL2: 95/65lbs
LVL3: RX'd
5 Front Squats 115/75lbs
10 Box Jumps 24/20
Post rounds & reps!
LVL1M: 4min, light weight, 20"/16"
LVL1: 85/55lbs, 20"/16"
LVL2: 95/65lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
8+8reps
Female RX:
7+12reps
Male Scaled:
Female Scaled:
6+2reps
Show All Results
Thursday, March 06, 2014
Class:
All
Workout Name:
03/06/2014
Description:
Rowing
20/20 x8 rounds
Post distance
20secs on/20sec off
20/20 x8 rounds
Post distance
20secs on/20sec off
Performed by 3 athletes
Podium
Male RX:
747 m
Female RX:
705 m
Male Scaled:
Female Scaled:
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Wednesday, March 05, 2014
Class:
All
Workout Name:
03/05/2014
Description:
50-40-30-20-10
Double-unders
Thrusters, 45/35lbs
5 CTB Pull-ups on the dashes
Post Time!
LVL1M: 30-20-10, single skips, light weight, mod. pull-ups
LVL1: Double skips, light weight, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd
Double-unders
Thrusters, 45/35lbs
5 CTB Pull-ups on the dashes
Post Time!
LVL1M: 30-20-10, single skips, light weight, mod. pull-ups
LVL1: Double skips, light weight, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
15:22
Female RX:
11:43
Male Scaled:
Female Scaled:
14:30
Show All Results
Tuesday, March 04, 2014
Class:
All
Workout Name:
03/04/2014
Description:
Split Jerk
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, March 03, 2014
Class:
All
Workout Name:
03/03/2014
Description:
3 rounds for time:
6 Power Cleans 115/75lbs
8 Box Jumps 24/20
10 Burpees
Post Time!
LVL1M: light weight, 20"/16"
LVL1: 85/55lbs, 20"16"
LVL2: 95/65lbs
LVL3: RX'd
6 Power Cleans 115/75lbs
8 Box Jumps 24/20
10 Burpees
Post Time!
LVL1M: light weight, 20"/16"
LVL1: 85/55lbs, 20"16"
LVL2: 95/65lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
3:11
Female RX:
3:42
Male Scaled:
Female Scaled:
Show All Results
Saturday, March 01, 2014
Class:
All
Workout Name:
Challenge of the Week Feb 24-March 1, 2014
Description:
"Prize WOD"
For Time:
3 Deadlifts 185/135lbs
3 Toes to Bar
6 Deadlifts
6 Toes to Bar
9 Deadlifts
9 Toes to Bar
12 Deadlifts
12 Toes to Bar
Post Time!
LVL1M: light weight, hanging knee raise
LVL1: 135/95lbs, hanging knee raise
LVL2: 155/115lbs, knees to chest
LVL3: RX'd
For Time:
3 Deadlifts 185/135lbs
3 Toes to Bar
6 Deadlifts
6 Toes to Bar
9 Deadlifts
9 Toes to Bar
12 Deadlifts
12 Toes to Bar
Post Time!
LVL1M: light weight, hanging knee raise
LVL1: 135/95lbs, hanging knee raise
LVL2: 155/115lbs, knees to chest
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
2:09
Female RX:
3:23
Male Scaled:
Female Scaled:
2:22
Show All Results
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