Friday, March 31, 2017
Class:
All
Workout Name:
03/31/2017
Description:
.7min AMRAP of:
10 Power Cleans 115/75lbs
20 Push-ups (hand release)
Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
10 Power Cleans 115/75lbs
20 Push-ups (hand release)
Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
5+2reps
Female RX:
04+08reps
Male Scaled:
Female Scaled:
3+25reps
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Thursday, March 30, 2017
Class:
All
Workout Name:
03/30/2017
Description:
Run or Row
6x200m
Rest as needed between.
Post fastest interval!
Scale as needed.
6x200m
Rest as needed between.
Post fastest interval!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
Female RX:
2-way Tie
0:46
Male Scaled:
Female Scaled:
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Wednesday, March 29, 2017
Class:
All
Workout Name:
03/29/2017
Description:
For Total Time:
Run 1mile
Rest 3min
100 Back Squats 95/65lbs
Rest 3min
800m Farmers Carry 50/35lbs each hand
Post time!
Scale as needed.
Run 1mile
Rest 3min
100 Back Squats 95/65lbs
Rest 3min
800m Farmers Carry 50/35lbs each hand
Post time!
Scale as needed.
Performed by 11 athletes
Podium
Male RX:
27:50
Female RX:
27:06
Male Scaled:
Female Scaled:
21:20
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Tuesday, March 28, 2017
Class:
All
Workout Name:
03/28/2017
Description:
Power Cleans
2-2-2-2-2-2-2-2-2-2
Post heaviest load!
2-2-2-2-2-2-2-2-2-2
Post heaviest load!
Monday, March 27, 2017
Class:
All
Workout Name:
03/27/2017
Description:
3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups
Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.
Post time!
Scale as needed.
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups
Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.
Post time!
Scale as needed.
Performed by 10 athletes
Podium
Male RX:
7:20
Female RX:
11:49
Male Scaled:
Female Scaled:
26:36
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Saturday, March 25, 2017
Class:
All
Workout Name:
CrossFit Open 17.4
Description:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb/155lbs
55 wall-ball shots, 20-lb/14lbs
55-calorie row
55 handstand push-ups
Post total reps!
Scale as needed!
55 deadlifts, 225 lb/155lbs
55 wall-ball shots, 20-lb/14lbs
55-calorie row
55 handstand push-ups
Post total reps!
Scale as needed!
Performed by 6 athletes
Podium
Male RX:
Female RX:
205 reps
Male Scaled:
Female Scaled:
207 reps
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Friday, March 24, 2017
Class:
All
Workout Name:
03/24/2017
Description:
3 rounds
6 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits
18 Calorie Row
Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
6 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits
18 Calorie Row
Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
6:23
Female RX:
5:39
Male Scaled:
Female Scaled:
7:21
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Thursday, March 23, 2017
Class:
All
Workout Name:
03/23/2017
Description:
Run or Row
2 x 1000m
4min Rest between.
Post fastest interval!
2 x 1000m
4min Rest between.
Post fastest interval!
Performed by 2 athletes
Podium
Male RX:
Female RX:
4:37
Male Scaled:
Female Scaled:
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Wednesday, March 22, 2017
Class:
All
Workout Name:
03/22/2017
Description:
Tabata hang power clean, 75/45lb.
Tabata front squat, 75/45lb.
Tabata push press, 75/45lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post total reps!
Scale as needed.
Tabata front squat, 75/45lb.
Tabata push press, 75/45lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post total reps!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
Female RX:
314 reps
Male Scaled:
Female Scaled:
188 reps
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Tuesday, March 21, 2017
Class:
All
Workout Name:
03/21/2017
Description:
Floor Press
3-3-3-3-3-3-3
2 x 10 @ 50% of heaviest 3 rep.
Post heaviest load!
3-3-3-3-3-3-3
2 x 10 @ 50% of heaviest 3 rep.
Post heaviest load!
Monday, March 20, 2017
Class:
All
Workout Name:
03/20/2017
Description:
CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts, 155/115lbs
12 push-ups
15 box jumps, 24/20
Post rounds & reps!
LVL1M: 10min, light weight, 20"/16" step ups
LVL1: 12min, 115/65lbs, 20/16" step ups,
LVL2: 135/95lbs, step ups permitted.
LVL3: RX'd no step ups.
Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts, 155/115lbs
12 push-ups
15 box jumps, 24/20
Post rounds & reps!
LVL1M: 10min, light weight, 20"/16" step ups
LVL1: 12min, 115/65lbs, 20/16" step ups,
LVL2: 135/95lbs, step ups permitted.
LVL3: RX'd no step ups.
Performed by 7 athletes
Podium
Male RX:
8+19reps
Female RX:
6+33reps
Male Scaled:
Female Scaled:
6+14reps
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Saturday, March 18, 2017
Class:
All
Workout Name:
CrossFit Open 17.3
Description:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
Scale as needed.
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
Female RX:
71 reps
Male Scaled:
Female Scaled:
141 reps
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Friday, March 17, 2017
Class:
All
Workout Name:
03/17/2017
Description:
8min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Burpees
Post rounds & reps!
LVL1M: 5min, single skips,light weight
LVL1: double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd
20 Double Unders
10 OHS 65/45lbs
5 Burpees
Post rounds & reps!
LVL1M: 5min, single skips,light weight
LVL1: double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
Female RX:
6+20reps
Male Scaled:
Female Scaled:
4+16reps
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Thursday, March 16, 2017
Class:
All
Workout Name:
03/16/2017
Description:
Run or Row
3x800m
3min Rest Between
Post fastest interval!
3x800m
3min Rest Between
Post fastest interval!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 15, 2017
Class:
All
Workout Name:
03/15/2017
Description:
For time:
2-4-6-8-10-12-14 reps of:
Clusters 75/45lbs
Sit ups
Post time!
LVL1M: 2-8 reps. light weight
LVL1: 2-12 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
2-4-6-8-10-12-14 reps of:
Clusters 75/45lbs
Sit ups
Post time!
LVL1M: 2-8 reps. light weight
LVL1: 2-12 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
7:17
Female RX:
6:37
Male Scaled:
Female Scaled:
9:03
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Tuesday, March 14, 2017
Class:
All
Workout Name:
03/14/2017
Description:
Front Squat
Box Squat
5-5-5-5-5
Linear sets. Post load!
Box Squat
5-5-5-5-5
Linear sets. Post load!
Monday, March 13, 2017
Class:
All
Workout Name:
03/13/2017
Description:
5 rounds for time:
5 Power Cleans 115/75
10 V-sits
Post time!
LVL1M: light weight, sit-ups
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
5 Power Cleans 115/75
10 V-sits
Post time!
LVL1M: light weight, sit-ups
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
2:17
Female RX:
2:44
Male Scaled:
4:15
Female Scaled:
3:46
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Saturday, March 11, 2017
Class:
All
Workout Name:
CrossFit Open 17.2
Description:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Post reps!
Scale as needed.
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Post reps!
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
162 reps
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Friday, March 10, 2017
Class:
All
Workout Name:
03/02/2017
Description:
5 Rounds:
1:00 Squat Cleans 95/65lbs
30sec Rest
1:00 Burpees
1:00 Rest
Post total reps!
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs,
LVL2: 85/55lbs,
LVL3: RX'd
1:00 Squat Cleans 95/65lbs
30sec Rest
1:00 Burpees
1:00 Rest
Post total reps!
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs,
LVL2: 85/55lbs,
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
130 reps
Female RX:
123 reps
Male Scaled:
Female Scaled:
88 reps
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Thursday, March 09, 2017
Class:
All
Workout Name:
03/09/2017
Description:
Run or Row
4x400m
1min rest between.
Post fastest interval!
4x400m
1min rest between.
Post fastest interval!
Performed by 3 athletes
Podium
Male RX:
Female RX:
1:37
Male Scaled:
Female Scaled:
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Wednesday, March 08, 2017
Class:
All
Workout Name:
03/08/2017
Description:
For time:
30 Clean & Jerks* 115/75lbs
*EMOM: Complete 3 T2B - starting with the T2B
Post time!
LVL1M; light weight, HKR
LVL1: 95/55lbs, HKR
LVL2: 105/65, HKR
LVL3: RX'd
30 Clean & Jerks* 115/75lbs
*EMOM: Complete 3 T2B - starting with the T2B
Post time!
LVL1M; light weight, HKR
LVL1: 95/55lbs, HKR
LVL2: 105/65, HKR
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
Female RX:
2:18
Male Scaled:
4:49
Female Scaled:
3:47
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Tuesday, March 07, 2017
Class:
All
Workout Name:
03/07/2017
Description:
Behind the Neck Jerk
1-1-1-1-1-1
Push Jerk
10-8-6-4-2
Post heaviest load.
1-1-1-1-1-1
Push Jerk
10-8-6-4-2
Post heaviest load.
Monday, March 06, 2017
Class:
All
Workout Name:
03/06/2017
Description:
4 rounds of:
5 Pull-ups
15 KB Swings 50/35lbs
Post time!
LVL1M: mod pull-ups, light weight
LVL1: Mod. pull-ups, 40/25lbs
LVL2: mod. pull-ups, 45/30lbs
LVL3: RX'd
5 Pull-ups
15 KB Swings 50/35lbs
Post time!
LVL1M: mod pull-ups, light weight
LVL1: Mod. pull-ups, 40/25lbs
LVL2: mod. pull-ups, 45/30lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
2:55
Female RX:
3:30
Male Scaled:
Female Scaled:
3:11
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Saturday, March 04, 2017
Class:
All
Workout Name:
Challenge of the Week Feb 27-Mar 4, 2017
Description:
CrossFit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35lb and 20" Box
Scale as needed.
Time cap: 20 minutes
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35lb and 20" Box
Scale as needed.
Time cap: 20 minutes
Performed by 4 athletes
Podium
Male RX:
Female RX:
19:37
Male Scaled:
Female Scaled:
19:34
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Friday, March 03, 2017
Class:
All
Workout Name:
03/03/2017
Description:
EMOM 12 minutes
Odd Numbers = 10 Deadlifts 185/135lbs
Even Numbers= 10 Push ups
Post total reps!
Scale as needed.
Odd Numbers = 10 Deadlifts 185/135lbs
Even Numbers= 10 Push ups
Post total reps!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
Female RX:
120 reps
Male Scaled:
120 reps
Female Scaled:
2-way Tie
120 reps
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Thursday, March 02, 2017
Class:
All
Workout Name:
03/02/2017
Description:
Rowing
1500m Time Trial
Post time!
1500m Time Trial
Post time!
Performed by 4 athletes
Podium
Male RX:
5:29
Female RX:
6:09
Male Scaled:
Female Scaled:
Show All Results
Wednesday, March 01, 2017
Class:
All
Workout Name:
03/01/2017
Description:
10min AMRAP of:
6 Hang Power Cleans 95/65lbs
6 Push Press 95/65lbs
6 Burpees over Bar
Post rounds & reps!
LVL1M: 8min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
6 Hang Power Cleans 95/65lbs
6 Push Press 95/65lbs
6 Burpees over Bar
Post rounds & reps!
LVL1M: 8min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
8+6reps
Female RX:
8+13reps
Male Scaled:
Female Scaled:
6+0reps
Show All Results
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