Tuesday, March 31, 2020
Class:
All
Workout Name:
03/31/2020
Description:
Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.
Performed by 7 athletes
Podium
Male RX:
280 reps
Female RX:
248 reps
Male Scaled:
Female Scaled:
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Monday, March 30, 2020
Class:
All
Workout Name:
03/30/2020
Description:
Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups
Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.
Post time to complete total deck!
Scale as needed.
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups
Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.
Post time to complete total deck!
Scale as needed.
Performed by 10 athletes
Podium
Male RX:
17:54
Female RX:
16:28
Male Scaled:
Female Scaled:
20:10
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Saturday, March 28, 2020
Class:
All
Workout Name:
03/28/2020
Description:
5 rounds for time of:
10 Chair Dips
15 Air Squats
20 Sit-ups
Post time!
Scale as needed.
SuperKids can scale as needed.
10 Chair Dips
15 Air Squats
20 Sit-ups
Post time!
Scale as needed.
SuperKids can scale as needed.
Performed by 11 athletes
Podium
Male RX:
6:35
Female RX:
7:01
Male Scaled:
Female Scaled:
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Friday, March 27, 2020
Class:
All
Workout Name:
03/27/2020
Description:
Cairo
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
*Continue to add 2 reps to each movement
Post total reps!
Scale as needed.
SuperKids shoot for 10min
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
*Continue to add 2 reps to each movement
Post total reps!
Scale as needed.
SuperKids shoot for 10min
Performed by 4 athletes
Podium
Male RX:
344 reps
Female RX:
394 reps
Male Scaled:
Female Scaled:
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Thursday, March 26, 2020
Class:
All
Workout Name:
03/26/2020
Description:
Run and Squat
4 rounds
400m
50 squats
Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.
4 rounds
400m
50 squats
Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.
Performed by 7 athletes
Podium
Male RX:
11:07
Female RX:
14:01
Male Scaled:
Female Scaled:
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Wednesday, March 25, 2020
Class:
All
Workout Name:
03/25/2020
Description:
Death by Burpee
On the Minute EMOM
Round 1- 3 burpees
Round 2- 4 burpees
Round 3- 5 burpees
Round 4- 6 burpees
Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute.
Post total reps!
On the Minute EMOM
Round 1- 3 burpees
Round 2- 4 burpees
Round 3- 5 burpees
Round 4- 6 burpees
Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute.
Post total reps!
Performed by 9 athletes
Podium
Male RX:
94 reps
Female RX:
117 reps
Male Scaled:
Female Scaled:
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Tuesday, March 24, 2020
Class:
All
Workout Name:
03/24/2020
Description:
Running
3x5min for distance
2min rest between intervals
Post total distance!
Use a running app or the track.
Scale as needed. SuperKids can scale to 2min per round.
3x5min for distance
2min rest between intervals
Post total distance!
Use a running app or the track.
Scale as needed. SuperKids can scale to 2min per round.
Performed by 6 athletes
Podium
Male RX:
3.41 km
Female RX:
2.60 km
Male Scaled:
Female Scaled:
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Monday, March 23, 2020
Class:
All
Workout Name:
03/23/2020
Description:
Farmland
15min AMRAP:
15 Hand-release push-ups
18 Bent over Odd object Rows
21 Glute bridge
Post rounds and reps!
Scale as needed.
15min AMRAP:
15 Hand-release push-ups
18 Bent over Odd object Rows
21 Glute bridge
Post rounds and reps!
Scale as needed.
Performed by 13 athletes
Podium
Male RX:
10+25reps
Female RX:
10+17reps
Male Scaled:
Female Scaled:
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Saturday, March 21, 2020
Class:
All
Workout Name:
03/21/2020
Description:
6min AMRAP:
2 Odd object reverse lunges
20 hops over object
4 Odd object reverse lunges
20 hops over object
6 Odd object reverse lunges
20 hops over object
Continue to add 2 reverse lunges per round.
2min Rest
6min AMRAP:
2 Odd object ground to overhead
20 hops over object
4 Odd object ground to overhead
20 hops over object
6 Odd object ground to overhead
20 hops over object
Continue to add 2 ground to overheads per round.
Post total rounds and reps!
Scale as needed.
2 Odd object reverse lunges
20 hops over object
4 Odd object reverse lunges
20 hops over object
6 Odd object reverse lunges
20 hops over object
Continue to add 2 reverse lunges per round.
2min Rest
6min AMRAP:
2 Odd object ground to overhead
20 hops over object
4 Odd object ground to overhead
20 hops over object
6 Odd object ground to overhead
20 hops over object
Continue to add 2 ground to overheads per round.
Post total rounds and reps!
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
23+4reps
Male Scaled:
Female Scaled:
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Friday, March 20, 2020
Class:
All
Workout Name:
03/20/2020
Description:
For time:
1 Push up
1 Squat
2 Push ups
2 Squats
3 Push ups
3 Squats
4 Push ups
4 Squats
.. Until 10 reps of each
2min rest
10 Push ups
10 Squats
9 Push ups
9 Squats
8 Push ups
8 Squats
.Until 1 reps of each completed.
Post time including 2min rest!
1 Push up
1 Squat
2 Push ups
2 Squats
3 Push ups
3 Squats
4 Push ups
4 Squats
.. Until 10 reps of each
2min rest
10 Push ups
10 Squats
9 Push ups
9 Squats
8 Push ups
8 Squats
.Until 1 reps of each completed.
Post time including 2min rest!
Performed by 15 athletes
Podium
Male RX:
8:07
Female RX:
7:37
Male Scaled:
Female Scaled:
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Thursday, March 19, 2020
Class:
All
Workout Name:
03/19/2020
Description:
Run
2 rounds
200m
1min rest
400m
1min rest
600m
2min rest
Post time including rest!
2 rounds
200m
1min rest
400m
1min rest
600m
2min rest
Post time including rest!
Performed by 2 athletes
Podium
Male RX:
16:55
Female RX:
20:25
Male Scaled:
Female Scaled:
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Wednesday, March 18, 2020
Class:
All
Workout Name:
03/18/2020
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!
Scale as needed.
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
2:41
Female RX:
3:44
Male Scaled:
Female Scaled:
2:24
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Tuesday, March 17, 2020
Class:
All
Workout Name:
03/17/2020
Description:
Squat Cleans
2-2-2-2-2-2-2-2-2-2
Post load!
Scale as needed.
2-2-2-2-2-2-2-2-2-2
Post load!
Scale as needed.
Monday, March 16, 2020
Class:
All
Workout Name:
03/16/2020
Description:
7 minute AMRAP:
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees
Post total reps!
Scale as needed.
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees
Post total reps!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
123 reps
Female RX:
115 reps
Male Scaled:
Female Scaled:
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Saturday, March 14, 2020
Class:
All
Workout Name:
03/14/2020
Description:
For Time:
75 Clean & Jerk @ 50% Body weight
*Every 25 reps do 25 double unders.
Finish with double unders
Post Time!
Scale as needed.
Compare to March 22, 2019
75 Clean & Jerk @ 50% Body weight
*Every 25 reps do 25 double unders.
Finish with double unders
Post Time!
Scale as needed.
Compare to March 22, 2019
Performed by 1 athlete
Podium
Male RX:
Female RX:
10:50
Male Scaled:
Female Scaled:
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Friday, March 13, 2020
Class:
All
Workout Name:
03/13/2020
Description:
7min AMRAP:
7 KB SDHP 50/35lbs
7 Sit-ups
Post total reps!
Scale as needed.
7 KB SDHP 50/35lbs
7 Sit-ups
Post total reps!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
191 reps
Female RX:
207 reps
Male Scaled:
Female Scaled:
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Thursday, March 12, 2020
Class:
All
Workout Name:
03/12/2020
Description:
Run or Row
3 x 800m
2min rest between.
Post fastest interval!
3 x 800m
2min rest between.
Post fastest interval!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 11, 2020
Class:
All
Workout Name:
03/11/2020
Description:
3 rounds for time of:
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar
Post time!
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar
Post time!
Performed by 4 athletes
Podium
Male RX:
3:22
Female RX:
3:41
Male Scaled:
3:00
Female Scaled:
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Tuesday, March 10, 2020
Class:
All
Workout Name:
03/10/2020
Description:
Split Jerk
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, March 09, 2020
Class:
All
Workout Name:
03/09/2020
Description:
6 rounds for time
8 Hang Power Cleans 95/65lbs
8 V-Sits
8 Box Jumps 24/20
Post time!
8 Hang Power Cleans 95/65lbs
8 V-Sits
8 Box Jumps 24/20
Post time!
Performed by 5 athletes
Podium
Male RX:
6:29
Female RX:
6:23
Male Scaled:
Female Scaled:
7:37
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Saturday, March 07, 2020
Class:
All
Workout Name:
03/07/2020
Description:
Funny Bone
10min AMRAP:
9 Kettlebell Swings 50/35lbs
7 Box Jumps 24/20
5 Front Squats 95/65lbs
Post rounds & reps!
Scale as needed.
Compared to March 30, 2019
10min AMRAP:
9 Kettlebell Swings 50/35lbs
7 Box Jumps 24/20
5 Front Squats 95/65lbs
Post rounds & reps!
Scale as needed.
Compared to March 30, 2019
Performed by 2 athletes
Podium
Male RX:
Female RX:
8+11reps
Male Scaled:
Female Scaled:
6+15reps
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Friday, March 06, 2020
Class:
All
Workout Name:
03/06/2020
Description:
10min EMOM
3 Back Squat 185/135lbs
5 Push Ups
Post total rounds. 10 is perfect score!
Scale as needed.
3 Back Squat 185/135lbs
5 Push Ups
Post total rounds. 10 is perfect score!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
10+0reps
Female RX:
2-way Tie
10+0reps
Male Scaled:
Female Scaled:
10+0reps
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Thursday, March 05, 2020
Class:
All
Workout Name:
03/05/2020
Description:
Run or Row
6x200m
1min Rest between
Post fastest interval.
6x200m
1min Rest between
Post fastest interval.
Performed by 2 athletes
Podium
Male RX:
Female RX:
0:49
Male Scaled:
Female Scaled:
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Wednesday, March 04, 2020
Class:
All
Workout Name:
03/04/2020
Description:
5 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups
Post time!
Scale as needed.
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups
Post time!
Scale as needed.
Performed by 9 athletes
Podium
Male RX:
5:51
Female RX:
6:37
Male Scaled:
Female Scaled:
7:17
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Tuesday, March 03, 2020
Class:
All
Workout Name:
03/03/2020
Description:
Thrusters
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, March 02, 2020
Class:
All
Workout Name:
03/02/2020
Description:
4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55
Post Time!
Scale as needed.
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55
Post Time!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
3:37
Female RX:
5:04
Male Scaled:
Female Scaled:
7:37
Show All Results
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