Monday, April 30, 2012
Class:
All
Workout Name:
04-30-2012
Description:
5 Rounds for time of:
15 Power Cleans 95lbs/65lbs
30 Sit-ups
Strength Development
Deadlift
5-5-5-5-5
15 Power Cleans 95lbs/65lbs
30 Sit-ups
Strength Development
Deadlift
5-5-5-5-5
Performed by 5 athletes
Podium
Male RX:
10:30
Female RX:
10:56
Male Scaled:
Female Scaled:
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Saturday, April 28, 2012
Class:
All
Workout Name:
04-28-2012
Description:
6x200m Run
1min Break between
Post fastest interval time. Scale as needed.
Strength Development
Power Cleans
5-5-5-5-5
1min Break between
Post fastest interval time. Scale as needed.
Strength Development
Power Cleans
5-5-5-5-5
Performed by 1 athlete
Podium
Male RX:
0:16
Female RX:
Male Scaled:
Female Scaled:
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Friday, April 27, 2012
Class:
All
Workout Name:
Rowing Cindy
Description:
Rowing Cindy
20min AMRAP of:
150m Row
5 Pull-ups
10 Push-ups
15 Squats
Post rounds. Scale as needed.
20min AMRAP of:
150m Row
5 Pull-ups
10 Push-ups
15 Squats
Post rounds. Scale as needed.
Performed by 7 athletes
Podium
Male RX:
12+16reps
Female RX:
9+25reps
Male Scaled:
Female Scaled:
11+2reps
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Thursday, April 26, 2012
Class:
All
Workout Name:
04-26-2012
Description:
Thrusters
5-5-5-5-5
Post heaviest load. Scale as needed.
Skill Development
Double Unders
3x30
5-5-5-5-5
Post heaviest load. Scale as needed.
Skill Development
Double Unders
3x30
Wednesday, April 25, 2012
Class:
All
Workout Name:
04-25-2012
Description:
For Time:
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 70% of 1RM strict press
Box Jumps 24"/20"
Post time. Scale as needed.
Skill Development
Handstand holds
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 70% of 1RM strict press
Box Jumps 24"/20"
Post time. Scale as needed.
Skill Development
Handstand holds
Performed by 5 athletes
Podium
Male RX:
12:32
Female RX:
12:32
Male Scaled:
Female Scaled:
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Tuesday, April 24, 2012
Class:
All
Workout Name:
04-24-2012
Description:
3 Rounds for time of:
15 DB thrusters 35lbs/20lbs
Row 300m
Post time. Scale as needed.
Skill Development
Muscle up progressions
15 DB thrusters 35lbs/20lbs
Row 300m
Post time. Scale as needed.
Skill Development
Muscle up progressions
Performed by 5 athletes
Podium
Male RX:
6:29
Female RX:
6:44
Male Scaled:
Female Scaled:
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Monday, April 23, 2012
Class:
All
Workout Name:
Sandbagging it
Description:
"Sandbagging it"
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag
Post round and reps. Scale as needed.
Strength Development
Deadlift
5-5-5-5-5
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag
Post round and reps. Scale as needed.
Strength Development
Deadlift
5-5-5-5-5
Performed by 7 athletes
Podium
Male RX:
15+6reps
Female RX:
12+20reps
Male Scaled:
Female Scaled:
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Saturday, April 21, 2012
Class:
All
Workout Name:
04-21-2012
Description:
For time:
200 Meter Run
25 squats
200 Meter Run
25 push ups
200 Meter Run
25 sit ups
200 Meter Run
25 Burpees
Post time. Scale as needed.
200 Meter Run
25 squats
200 Meter Run
25 push ups
200 Meter Run
25 sit ups
200 Meter Run
25 Burpees
Post time. Scale as needed.
Performed by 3 athletes
Podium
Male RX:
6:53
Female RX:
7:42
Male Scaled:
Female Scaled:
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Friday, April 20, 2012
Class:
All
Workout Name:
04-20-2012
Description:
Row 2000m
Post time. Scale as needed.
Strength Development
Front Squat
5-5-5-5-5
Post time. Scale as needed.
Strength Development
Front Squat
5-5-5-5-5
Performed by 4 athletes
Podium
Male RX:
7:33
Female RX:
8:43
Male Scaled:
Female Scaled:
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Thursday, April 19, 2012
Class:
All
Workout Name:
04-19-2012
Description:
7 Rounds for time of:
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs
Post time. Scale as needed.
Strength Development
Bench Press
5-5-5-5-5
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs
Post time. Scale as needed.
Strength Development
Bench Press
5-5-5-5-5
Performed by 6 athletes
Podium
Male RX:
Female RX:
6:45
Male Scaled:
Female Scaled:
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Wednesday, April 18, 2012
Class:
All
Workout Name:
04-18-2012
Description:
For time:
800m Run followed by
10 rounds of:
10 Knees to Elbows
10 Hug a Twinkie
Finish with 800m Run
Post time. Scale as needed.
800m Run followed by
10 rounds of:
10 Knees to Elbows
10 Hug a Twinkie
Finish with 800m Run
Post time. Scale as needed.
Performed by 5 athletes
Podium
Male RX:
12:43
Female RX:
19:42
Male Scaled:
Female Scaled:
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Tuesday, April 17, 2012
Class:
All
Workout Name:
04-17-2012
Description:
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
1 Rope Climb
Post time. Scale as needed.
Skill Development
Ring Pull-ups
3x8
Row 500 meters
20 GHD sit-ups
1 Rope Climb
Post time. Scale as needed.
Skill Development
Ring Pull-ups
3x8
Performed by 4 athletes
Podium
Male RX:
10:25
Female RX:
16:33
Male Scaled:
Female Scaled:
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Monday, April 16, 2012
Class:
All
Workout Name:
04-16-2012
Description:
7 Rounds for time of:
5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
Compare to Dec 19, 2011
Post time. Scale as needed.
Strength Development
Deadlift
5-5-5-5-5
5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
Compare to Dec 19, 2011
Post time. Scale as needed.
Strength Development
Deadlift
5-5-5-5-5
Performed by 8 athletes
Podium
Male RX:
5:49
Female RX:
5:55
Male Scaled:
Female Scaled:
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Saturday, April 14, 2012
Class:
All
Workout Name:
04-14-2012
Description:
3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders
Post time. Scale as needed.
10 Clean and jerks (95/65 )
50 Double unders
Post time. Scale as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
6:25
Male Scaled:
Female Scaled:
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Friday, April 13, 2012
Class:
All
Workout Name:
04-13-2012
Description:
Rest for same amount of time required to complete previous rowing interval.
Row 250m
Rest
Row 500m
Rest
Row 700m
Post total time including rests.
Row 250m
Rest
Row 500m
Rest
Row 700m
Post total time including rests.
Performed by 2 athletes
Podium
Male RX:
Female RX:
8:57
Male Scaled:
Female Scaled:
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Thursday, April 12, 2012
Class:
All
Workout Name:
04-12-2012
Description:
For max reps
2 min Pull-ups
Rest 3 minutes
2 min burpees
Rest 3 minutes
2 minute deadlifts (bw)
Post total of all reps added together.
2 min Pull-ups
Rest 3 minutes
2 min burpees
Rest 3 minutes
2 minute deadlifts (bw)
Post total of all reps added together.
Performed by 5 athletes
Podium
Male RX:
113 reps
Female RX:
109 reps
Male Scaled:
Female Scaled:
122 reps
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Wednesday, April 11, 2012
Class:
All
Workout Name:
04-11-2012
Description:
Behind the neck jerk 5-3-3-3-3
Rest as needed between lifts
Post heaviest set. Scale as needed.
Skill Development
Knees to Elbows
3x8
Rest as needed between lifts
Post heaviest set. Scale as needed.
Skill Development
Knees to Elbows
3x8
Tuesday, April 10, 2012
Class:
All
Workout Name:
04-10-2012
Description:
3 rounds for time:
Walking lunge steps 100 ft
10x Handstand push-ups
Post time. Scale as needed.
Skill Development
Double Unders
3x30
Walking lunge steps 100 ft
10x Handstand push-ups
Post time. Scale as needed.
Skill Development
Double Unders
3x30
Performed by 3 athletes
Podium
Male RX:
2:32
Female RX:
3:55
Male Scaled:
Female Scaled:
4:25
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Monday, April 09, 2012
Class:
All
Workout Name:
7's
Description:
"7's"
7 Pull-ups
7 Ring Dips
7 rounds for time
Courtesy of CrossFit Alaska
Post time. Scale as needed.
Strength Development
Overhead Squat
5-5-5-5-5
7 Pull-ups
7 Ring Dips
7 rounds for time
Courtesy of CrossFit Alaska
Post time. Scale as needed.
Strength Development
Overhead Squat
5-5-5-5-5
Performed by 3 athletes
Podium
Male RX:
4:46
Female RX:
6:58
Male Scaled:
Female Scaled:
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Thursday, April 05, 2012
Class:
All
Workout Name:
04-05-2012
Description:
Back Squat
3-3-3-3-3-3-3
Post heaviest set. Scale as needed.
3-3-3-3-3-3-3
Post heaviest set. Scale as needed.
Performed by 0 athletes
Podium
Male:
Female:
Wednesday, April 04, 2012
Class:
All
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups
Post time. Scale as needed.
Skill Development
Turkish Get-up
3x5 per side
Run 400 meters
21 DB Swings 55/35
12 Pull-ups
Post time. Scale as needed.
Skill Development
Turkish Get-up
3x5 per side
Performed by 4 athletes
Podium
Male RX:
8:54
Female RX:
10:24
Male Scaled:
Female Scaled:
15:37
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Tuesday, April 03, 2012
Class:
All
Workout Name:
04-03-2012
Description:
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
2 Rope Climbs
Post time. Scale as needed.
Skill Development
Dips
3x8
Row 500 meters
20 GHD sit-ups
2 Rope Climbs
Post time. Scale as needed.
Skill Development
Dips
3x8
Performed by 4 athletes
Podium
Male RX:
10:55
Female RX:
13:33
Male Scaled:
Female Scaled:
14:38
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Monday, April 02, 2012
Class:
All
Workout Name:
CrossFit Games Open 11.2
Description:
Complete as many rounds and reps as possible in 15 minutes of:
155/100 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24"/20" box
Post rounds. Scale as needed.
Strength Development
Split Jerk
5-5-5-5-5
155/100 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24"/20" box
Post rounds. Scale as needed.
Strength Development
Split Jerk
5-5-5-5-5
Performed by 4 athletes
Podium
Male RX:
9+0reps
Female RX:
8+1reps
Male Scaled:
Female Scaled:
5+0reps
Show All Results
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