Monday, April 30, 2018
Class:
All
Warmup:
2 rounds-empty bar
5 push press
5 hang cleans
5 front squats
5 deadlifts
5 push press
5 hang cleans
5 front squats
5 deadlifts
Workout Name:
04/30/2018
Description:
10min AMRAP:
3 HSPU
6 DB Squats 50/35lbs
9 Box Jumps 24/20
Post rounds and reps!
Scale as needed.
3 HSPU
6 DB Squats 50/35lbs
9 Box Jumps 24/20
Post rounds and reps!
Scale as needed.
Performed by 7 athletes
Podium
Male RX:
6+3reps
Female RX:
Male Scaled:
6+6reps
Female Scaled:
7+12reps
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Saturday, April 28, 2018
Class:
All
Workout Name:
Challenge of the Week April 23-28, 2018
Description:
5min
60 Sit-ups
Max burpees in remaining time.
3min Rest
5min
40 Push-ups
Max Wall Balls in remaining time. 20/14lbs
3min Rest
5min
30 Pull-ups
Max Box Jumps in remaining time. 24/20"
Post total reps!
Scale as needed.
60 Sit-ups
Max burpees in remaining time.
3min Rest
5min
40 Push-ups
Max Wall Balls in remaining time. 20/14lbs
3min Rest
5min
30 Pull-ups
Max Box Jumps in remaining time. 24/20"
Post total reps!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
315 reps
Female RX:
276 reps
Male Scaled:
Female Scaled:
250 reps
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Friday, April 27, 2018
Class:
All
Warmup:
Empty Bar Warm-up:
2 rounds
5 Hang cleans
5 Push Press
5 Front squats
5 Deadlifts
2 rounds
5 Hang cleans
5 Push Press
5 Front squats
5 Deadlifts
Workout Name:
04/27/2018
Description:
The Other One
7min AMRAP:
3 Kettlebell Swings (50/35)
3 Goblet Front Squats (50/35)
3 Burpees
6 Kettlebell Swings (50/35)
6 Goblet Front Squats (50/35)
6 Burpees
9 Kettlebell Swings (50/35)
9 Goblet Front Squats (50/35)
9 Burpees
12 Kettlebell Swings (50/35)
12 Goblet Front Squats (50/35)
12 Burpees....
Add 3 reps until time is up.
Post total reps!
Scale as needed.
7min AMRAP:
3 Kettlebell Swings (50/35)
3 Goblet Front Squats (50/35)
3 Burpees
6 Kettlebell Swings (50/35)
6 Goblet Front Squats (50/35)
6 Burpees
9 Kettlebell Swings (50/35)
9 Goblet Front Squats (50/35)
9 Burpees
12 Kettlebell Swings (50/35)
12 Goblet Front Squats (50/35)
12 Burpees....
Add 3 reps until time is up.
Post total reps!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
158 reps
Female RX:
125 reps
Male Scaled:
Female Scaled:
135 reps
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Thursday, April 26, 2018
Class:
All
Warmup:
5min EMOM
3 Burpees
5 Push Press -empty bar
3 Burpees
5 Push Press -empty bar
Workout Name:
04/26/2018
Description:
Running / Rowing
4x 400m/500m (Row)
Post fastest interval!
4x 400m/500m (Row)
Post fastest interval!
Performed by 3 athletes
Podium
Male RX:
2:11
Female RX:
1:41
Male Scaled:
Female Scaled:
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Wednesday, April 25, 2018
Class:
All
Warmup:
2 Rounds Empty Bar
5 Good Mornings
5 Push Press
5 Hang Cleans
5 Deadlifts
5 Good Mornings
5 Push Press
5 Hang Cleans
5 Deadlifts
Workout Name:
04/25/2018
Description:
8min AMRAP of:
3 DB Push Press 50/35lbs
5 DB Squats
7 DB Burpees
Post rounds and reps!
Scale as needed.
3 DB Push Press 50/35lbs
5 DB Squats
7 DB Burpees
Post rounds and reps!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
Female RX:
5+10reps
Male Scaled:
Female Scaled:
5+8reps
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Tuesday, April 24, 2018
Class:
All
Warmup:
3 rounds of:
5 Push ups
5 sit-ups
5 Push ups
5 sit-ups
Workout Name:
None
Description:
Box Squats
5 x10 @ 45% of 1RM
Post load!
5 x10 @ 45% of 1RM
Post load!
Monday, April 23, 2018
Class:
All
Warmup:
Empty Bar Warm-up
2 rounds
5 Good Mornings
5 Push Press
5 Hang Cleans
5 Deadlifts
2 rounds
5 Good Mornings
5 Push Press
5 Hang Cleans
5 Deadlifts
Workout Name:
04/23/2018
Description:
4 rounds of:
400m run/500m row (one or the other)
5 Deadlifts 185/135lbs
10 KB Swings 50/35lbs
Post time!
Scale as needed.
400m run/500m row (one or the other)
5 Deadlifts 185/135lbs
10 KB Swings 50/35lbs
Post time!
Scale as needed.
Performed by 8 athletes
Podium
Male RX:
Female RX:
12:27
Male Scaled:
Female Scaled:
13:26
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Friday, April 20, 2018
Class:
All
Warmup:
Empty Bar Warm-up
2 rounds
5 Hang Cleans
5 Push Press
5 Front Squats
5 Deadlifts
2 rounds
5 Hang Cleans
5 Push Press
5 Front Squats
5 Deadlifts
Workout Name:
Challenge of the Week April 16-20, 2018
Description:
5 rounds
5 Back Squats 155/115lbs
8 KB Swings 50/35lbs
50ft Bear Crawl
Post time!
Scale as needed.
5 Back Squats 155/115lbs
8 KB Swings 50/35lbs
50ft Bear Crawl
Post time!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
6:33
Female RX:
5:31
Male Scaled:
Female Scaled:
6:14
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Thursday, April 19, 2018
Class:
All
Warmup:
5min EMOM:
5 Back Squats - Empty Bar
5 Push ups
5 Back Squats - Empty Bar
5 Push ups
Workout Name:
04/19/2018
Description:
Rowing
5 x 250m
45sec between
Post fastest interval!
5 x 250m
45sec between
Post fastest interval!
Performed by 3 athletes
Podium
Male RX:
0:54
Female RX:
0:52
Male Scaled:
Female Scaled:
Show All Results
Wednesday, April 18, 2018
Class:
All
Warmup:
Empty Bar Warm-up:
2 rounds
5 Hang Cleans
5 Push Press
5 Front squats
5 Deadlifts
2 rounds
5 Hang Cleans
5 Push Press
5 Front squats
5 Deadlifts
Workout Name:
04/18/2018
Description:
12min AMRAP:
4 Burpees
4 Single Arm Clean & Jerk (alt) 50/35lbs
6 Knees to Elbows
Post rounds & reps!
Scale as needed.
4 Burpees
4 Single Arm Clean & Jerk (alt) 50/35lbs
6 Knees to Elbows
Post rounds & reps!
Scale as needed.
Performed by 7 athletes
Podium
Male RX:
10+1reps
Female RX:
10+0reps
Male Scaled:
Female Scaled:
11+8reps
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Tuesday, April 17, 2018
Class:
All
Workout Name:
04/17/2018
Description:
Power Snatch
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, April 16, 2018
Class:
All
Warmup:
Empty Bar Warm-up:
2 rounds
5 Hang cleans
5 Push Press
5 Front Squats
5 Deadlifts
2 rounds
5 Hang cleans
5 Push Press
5 Front Squats
5 Deadlifts
Workout Name:
04/16/2018
Description:
21-15-9 reps of:
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs
Post time!
Scale as needed.
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs
Post time!
Scale as needed.
Performed by 10 athletes
Podium
Male RX:
7:10
Female RX:
7:57
Male Scaled:
9:35
Female Scaled:
8:47
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Saturday, April 14, 2018
Class:
All
Warmup:
2 rounds of:
10 Step ups 20"
10 Push-ups
10 Sit-ups
10 Step ups 20"
10 Push-ups
10 Sit-ups
Workout Name:
Challenge of the Week April 9-14, 2018
Description:
AMRAP 15min:
15 Ground to Overhead (95/65)
30 Wallballs (20/14)
60 Double Unders
Post rounds and reps!
Scale as needed.
15 Ground to Overhead (95/65)
30 Wallballs (20/14)
60 Double Unders
Post rounds and reps!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
6+17reps
Female RX:
2-way Tie
3+0reps
Male Scaled:
Female Scaled:
Show All Results
Friday, April 13, 2018
Class:
All
Warmup:
Barbell Warm-up:
2 rounds
5 Stiff legged deadlifts
5 Shrugs
5 Hang Cleans
5 Strict Press
2 rounds
5 Stiff legged deadlifts
5 Shrugs
5 Hang Cleans
5 Strict Press
Workout Name:
04/13/2018
Description:
4 rounds for time.
21/18 Calorie Row
15 Wallballs 20/14
9 Power Cleans 95/65lbs
Post time!
21/18 Calorie Row
15 Wallballs 20/14
9 Power Cleans 95/65lbs
Post time!
Performed by 8 athletes
Podium
Male RX:
10:01
Female RX:
11:37
Male Scaled:
Female Scaled:
14:34
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Thursday, April 12, 2018
Class:
All
Workout Name:
04/12/2018
Description:
Rowing
400m
1min rest
500m
1min Rest
600m
1min rest
700m
Post total time including rests!
400m
1min rest
500m
1min Rest
600m
1min rest
700m
Post total time including rests!
Performed by 4 athletes
Podium
Male RX:
11:25
Female RX:
12:23
Male Scaled:
Female Scaled:
Show All Results
Wednesday, April 11, 2018
Class:
All
Warmup:
Empty Barbell Warm-up:
2 rounds
5 Good mornings
5 Push Press
5 Hang Cleans
5 Deadlifts
2 rounds
5 Good mornings
5 Push Press
5 Hang Cleans
5 Deadlifts
Workout Name:
04/11/2018
Description:
8min AMARAP
5 Power Snatch 95/65lbs
8 Toes to Bar
Post rounds & reps!
Scale as needed.
5 Power Snatch 95/65lbs
8 Toes to Bar
Post rounds & reps!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
6+2reps
Female RX:
7+3reps
Male Scaled:
Female Scaled:
10+5reps
Show All Results
Tuesday, April 10, 2018
Class:
All
Warmup:
5min EMOM:
5 Back Squats - empty Bar
5 Push Press - empty Bar
5 Back Squats - empty Bar
5 Push Press - empty Bar
Workout Name:
04/10/2018
Description:
Clean & Jerk
2-2-2-2-2-2-2-2
Post heaviest load!
2-2-2-2-2-2-2-2
Post heaviest load!
Monday, April 09, 2018
Class:
All
Warmup:
Empty Bar Warm-up:
2 rounds
5 Good Mornings
5 Push Press
5 Hang Cleans
5 Deadlifts
2 rounds
5 Good Mornings
5 Push Press
5 Hang Cleans
5 Deadlifts
Workout Name:
04/09/2018
Description:
4 rounds for time:
3 Burpees
5 Deadlifts 225/185lbs
8 Box Jumps 28"/24"
Post time!
Scale as needed.
3 Burpees
5 Deadlifts 225/185lbs
8 Box Jumps 28"/24"
Post time!
Scale as needed.
Performed by 10 athletes
Podium
Male RX:
4:23
Female RX:
5:12
Male Scaled:
Female Scaled:
4:27
Show All Results
Saturday, April 07, 2018
Class:
All
Warmup:
6min EMOM of:
25 Double Unders-odd minutes
16 Mountain Climbers-even minutes
25 Double Unders-odd minutes
16 Mountain Climbers-even minutes
Workout Name:
04/07/2018
Description:
For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs
Post time!
Scale as needed.
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
Female RX:
18:09
Male Scaled:
10:53
Female Scaled:
10:42
Show All Results
Friday, April 06, 2018
Class:
All
Warmup:
500m Row
2 rounds of Empty Bar warm-up:
5 Good mornings
5 Front Squats
5 Hang Cleans
5 Deadlifts
2 rounds of Empty Bar warm-up:
5 Good mornings
5 Front Squats
5 Hang Cleans
5 Deadlifts
Workout Name:
04/06/2018
Description:
EMOM 10min
3 Power Cleans 135/95lbs odd minutes
8 V-Sits even minutes
Perfect Score is 10 rounds!
3 Power Cleans 135/95lbs odd minutes
8 V-Sits even minutes
Perfect Score is 10 rounds!
Performed by 8 athletes
Podium
Male RX:
2-way Tie
10+0reps
Female RX:
4-way Tie
10+0reps
Male Scaled:
Female Scaled:
2-way Tie
10+0reps
Show All Results
Thursday, April 05, 2018
Class:
All
Warmup:
5min AMRAP of:
10 Jumping Jacks
15 Air Squats
20 Leg Levers
10 Jumping Jacks
15 Air Squats
20 Leg Levers
Workout Name:
04/05/2018
Description:
Rowing
3x1000m
2min Rest between.
Post total time including rests!
3x1000m
2min Rest between.
Post total time including rests!
Performed by 4 athletes
Podium
Male RX:
15:31
Female RX:
18:56
Male Scaled:
Female Scaled:
Show All Results
Wednesday, April 04, 2018
Class:
All
Warmup:
5min EMOM of:
5 Push Press-empty bar
5 Deadlifts-empty bar
5 Push Press-empty bar
5 Deadlifts-empty bar
Workout Name:
04/04/2018
Description:
5 rounds for time of:
5 DB Thrusters 50/35lbs
5 Burpees over DBs
10 DB Front Rack walking lunges
Post time!
Scale as needed.
5 DB Thrusters 50/35lbs
5 Burpees over DBs
10 DB Front Rack walking lunges
Post time!
Scale as needed.
Performed by 10 athletes
Podium
Male RX:
9:46
Female RX:
10:09
Male Scaled:
Female Scaled:
7:29
Show All Results
Tuesday, April 03, 2018
Class:
All
Warmup:
4 rounds of:
5 push ups
5 sit-ups
5 squats
5 push ups
5 sit-ups
5 squats
Workout Name:
04/03/2018
Description:
Deadlift
5-5-3-3-1
Post heaviest load!
5-5-3-3-1
Post heaviest load!
Monday, April 02, 2018
Class:
All
Warmup:
Empty Barbell Warm-up:
2 rounds of:
5 Good Mornings
5 Behind the neck press
5 Shrugs
5 Deadlifts
2 rounds of:
5 Good Mornings
5 Behind the neck press
5 Shrugs
5 Deadlifts
Workout Name:
04/02/2018
Description:
8min AMRAP of:
3 Clean & Jerks 115/75lbs
5 Hand Release Push-ups
Post rounds & reps!
Scale as needed.
3 Clean & Jerks 115/75lbs
5 Hand Release Push-ups
Post rounds & reps!
Scale as needed.
Performed by 11 athletes
Podium
Male RX:
12+0reps
Female RX:
15+0reps
Male Scaled:
Female Scaled:
14+0reps
Show All Results
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