Saturday, June 28, 2014
Class:
All
Workout Name:
Challenge of the Week June 23-28, 2014
Description:
For Time:
100 Walking Lunge Steps
75 Jumping Jacks
50 Squat Jumps
25 Pull-ups
50 Push-ups
75 sit-ups
100 Squats
Post time!
LVL1M: Half reps, mod pull-ups
LVL1: 75, 55,37,18,37,55,75 reps, mod pull-ups.
LVL2: mod. pull-ups
LVL3: RX'd
100 Walking Lunge Steps
75 Jumping Jacks
50 Squat Jumps
25 Pull-ups
50 Push-ups
75 sit-ups
100 Squats
Post time!
LVL1M: Half reps, mod pull-ups
LVL1: 75, 55,37,18,37,55,75 reps, mod pull-ups.
LVL2: mod. pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
13:32
Female RX:
12:35
Male Scaled:
Female Scaled:
14:33
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Friday, June 27, 2014
Class:
All
Workout Name:
Throwdown 2014 Workout #1
Description:
4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats
Post time!
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats
Post time!
Performed by 17 athletes
Podium
Male RX:
10:55
Female RX:
12:07
Male Scaled:
Female Scaled:
9:21
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Thursday, June 26, 2014
Class:
All
Workout Name:
06/26/2014
Description:
Row 750m
1min Break
Row 500m
45sec Break
Row 250m
Post total time.
1min Break
Row 500m
45sec Break
Row 250m
Post total time.
Performed by 2 athletes
Podium
Male RX:
Female RX:
7:54
Male Scaled:
Female Scaled:
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Wednesday, June 25, 2014
Class:
All
Workout Name:
06/25/2014
Description:
EMOM for 12min of:
3 Deadlifts @ 225/135
5 Burpees
7 KB Swings 50/35
Post total rounds. 12 is perfect score.
LVL1M: 6min, light weight deadlift, 35/20lbs
LVL1: 10min, 185/95lbs, 40/25lbs
LVL2: 205/115lbs,45/30lbs
LVL3: RX'd
3 Deadlifts @ 225/135
5 Burpees
7 KB Swings 50/35
Post total rounds. 12 is perfect score.
LVL1M: 6min, light weight deadlift, 35/20lbs
LVL1: 10min, 185/95lbs, 40/25lbs
LVL2: 205/115lbs,45/30lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
11+0reps
Female RX:
2-way Tie
12+0reps
Male Scaled:
Female Scaled:
12+0reps
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Tuesday, June 24, 2014
Class:
All
Workout Name:
06/24/2014
Description:
Deadlift
3-3-3-3-3-3-3
Post heaviest load.
3-3-3-3-3-3-3
Post heaviest load.
Monday, June 23, 2014
Class:
All
Workout Name:
06/23/2014
Description:
For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders
Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders
Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
4:06
Female RX:
7:41
Male Scaled:
Female Scaled:
6:00
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Saturday, June 21, 2014
Class:
All
Workout Name:
06/21/2014
Description:
Vested Cindy
20min AMRAP with 20/10lbs Vest
5 Pull-ups
10 Push-ups
15 Squats
Post rounds & reps!
LVL1M: 10min, no weight, mod. pull-ups
LVL1M: 12min, no weight, mod. pull-ups
LVL2: 15min, weighted, mod. pull-ups
LVL3: RX'd
20min AMRAP with 20/10lbs Vest
5 Pull-ups
10 Push-ups
15 Squats
Post rounds & reps!
LVL1M: 10min, no weight, mod. pull-ups
LVL1M: 12min, no weight, mod. pull-ups
LVL2: 15min, weighted, mod. pull-ups
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
19+0reps
Female RX:
18+5reps
Male Scaled:
Female Scaled:
17+11reps
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Friday, June 20, 2014
Class:
All
Workout Name:
06/20/2014
Description:
10min AMRAP of:
5 DB Alt. Snatch 40/25lbs
7 V-sits
9 Squats
Post rounds and reps!
LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
5 DB Alt. Snatch 40/25lbs
7 V-sits
9 Squats
Post rounds and reps!
LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
Female RX:
12+17reps
Male Scaled:
Female Scaled:
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Thursday, June 19, 2014
Class:
All
Workout Name:
06/19/2014
Description:
Run 1mile
5 Push-ups for every minute it took to do the mile.
Post total time! Note number of push-ups
5 Push-ups for every minute it took to do the mile.
Post total time! Note number of push-ups
Performed by 5 athletes
Podium
Male RX:
6:54
Female RX:
8:45
Male Scaled:
Female Scaled:
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Wednesday, June 18, 2014
Class:
All
Workout Name:
06/18/2014
Description:
5 Rounds for time of:
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
3:37
Female RX:
4:59
Male Scaled:
Female Scaled:
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Tuesday, June 17, 2014
Class:
All
Workout Name:
06/17/2014
Description:
Squat Clean
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Performed by 2 athletes
Podium
Male:
Female:
2-way Tie
95 lbs
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Monday, June 16, 2014
Class:
All
Workout Name:
06/16/2014
Description:
3 Rounds for time:
200m Row
5 Power Cleans 135/85lbs
Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd
200m Row
5 Power Cleans 135/85lbs
Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
3:26
Female RX:
3:46
Male Scaled:
Female Scaled:
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Saturday, June 14, 2014
Class:
All
Workout Name:
Challenge of the Week June 9-14, 2014
Description:
3 X 5min AMRAPS/1min rest between
5 DB Thrusters 35/20lbs
10 Pull-ups
2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups
Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd
5 DB Thrusters 35/20lbs
10 Pull-ups
2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups
Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
248 reps
Female RX:
250 reps
Male Scaled:
Female Scaled:
242 reps
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Friday, June 13, 2014
Class:
All
Workout Name:
06/13/2014
Description:
4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar
Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd
5 Ground to Overhead 115/75lbs
8 Toes to Bar
Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
3:51
Female RX:
Male Scaled:
Female Scaled:
2:47
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Thursday, June 12, 2014
Class:
All
Workout Name:
06/12/2014
Description:
Rowing
8 X30sec on 20sec off
Post total distance
8 X30sec on 20sec off
Post total distance
Performed by 3 athletes
Podium
Male RX:
Female RX:
1,062 m
Male Scaled:
Female Scaled:
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Wednesday, June 11, 2014
Class:
All
Workout Name:
06/11/2014
Description:
4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs
Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs
Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
5:14
Female RX:
3:55
Male Scaled:
Female Scaled:
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Tuesday, June 10, 2014
Class:
All
Workout Name:
06/10/2014
Description:
Clean & Jerk
3-3-3-1-1
3-3-3-1-1
Monday, June 09, 2014
Class:
All
Workout Name:
06-09/2014
Description:
4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
2:34
Female RX:
2:18
Male Scaled:
Female Scaled:
4:17
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Friday, June 06, 2014
Class:
All
Workout Name:
Challenge of the Week June 2-6th, 2014
Description:
10min AMRAP of:
10 Kettle bell Swings 50/35lb
10 Push-ups
10 Squats
Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
10 Kettle bell Swings 50/35lb
10 Push-ups
10 Squats
Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
13+15reps
Female RX:
11+0reps
Male Scaled:
Female Scaled:
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Thursday, June 05, 2014
Class:
All
Workout Name:
06/05/2014
Description:
4x200m Run
2min Between intervals
Post fastest interval!
2min Between intervals
Post fastest interval!
Performed by 2 athletes
Podium
Male RX:
0:27
Female RX:
37:05
Male Scaled:
Female Scaled:
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Wednesday, June 04, 2014
Class:
All
Workout Name:
06/04/2014
Description:
4 rounds of:
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs
Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs
Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
4:28
Female RX:
4:38
Male Scaled:
Female Scaled:
7:11
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Tuesday, June 03, 2014
Class:
All
Workout Name:
06/03/2014
Description:
Front Squats
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, June 02, 2014
Class:
All
Workout Name:
06/02/2014
Description:
6 rounds for time of:
5 Power Cleans 70% of Bodyweight
7 Pull-ups
Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 50% BW, mod. pull-ups
LVL2: 60% BW, mod. pull-ups
LVL3: RX'd
5 Power Cleans 70% of Bodyweight
7 Pull-ups
Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 50% BW, mod. pull-ups
LVL2: 60% BW, mod. pull-ups
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
3:30
Female RX:
4:11
Male Scaled:
Female Scaled:
4:46
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