Tuesday, June 30, 2015
Class:
All
Workout Name:
06/30/2015
Description:
Strict Shoulder Press
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
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Monday, June 29, 2015
Class:
All
Workout Name:
06/29/2015
Description:
10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups
Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd
8 Over head Squats 65/45
8 Pull-ups
Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
9+10reps
Female RX:
11+0reps
Male Scaled:
Female Scaled:
9+8reps
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Saturday, June 27, 2015
Class:
All
Workout Name:
Prize WOD for week of June 22-27, 2015
Description:
Murph
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
Post time!
Scale as needed.
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
Post time!
Scale as needed.
Performed by 7 athletes
Podium
Male RX:
48:03
Female RX:
36:19
Male Scaled:
Female Scaled:
47:50
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Friday, June 26, 2015
Class:
All
Workout Name:
06/26/2015
Description:
8min AMRAP of:
200m Run
4 Tire Flips
10 Squats
Post rounds and reps!
Scale as needed.
200m Run
4 Tire Flips
10 Squats
Post rounds and reps!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
5+0reps
Female RX:
5+0reps
Male Scaled:
Female Scaled:
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Thursday, June 25, 2015
Class:
All
Workout Name:
06/25/2015
Description:
Run or Row
Total Time:
2x200m, 30sec rest between
2x400m 1min rest between
1x800m
Post total time including rest!
Total Time:
2x200m, 30sec rest between
2x400m 1min rest between
1x800m
Post total time including rest!
Performed by 2 athletes
Podium
Male RX:
10:03
Female RX:
13:26
Male Scaled:
Female Scaled:
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Wednesday, June 24, 2015
Class:
All
Workout Name:
06/24/2015
Description:
Fran
21-15-9 reps of:
Thursters 95/65lbs
Pull-ups
Post time!
LVL1M: 15-9 reps, light weight, mod. pull-ups
LVL1: 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
21-15-9 reps of:
Thursters 95/65lbs
Pull-ups
Post time!
LVL1M: 15-9 reps, light weight, mod. pull-ups
LVL1: 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
6:55
Female RX:
4:27
Male Scaled:
Female Scaled:
10:04
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Tuesday, June 23, 2015
Class:
All
Workout Name:
06/23/2015
Description:
Front Squat
5-5-3-3-1
Post heaviest load!
5-5-3-3-1
Post heaviest load!
Monday, June 22, 2015
Class:
All
Workout Name:
06/22/2015
Description:
3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs
Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs
Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
2:48
Female RX:
3:43
Male Scaled:
8:15
Female Scaled:
4:30
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Saturday, June 20, 2015
Class:
All
Workout Name:
Challenge of the Week June 15-20, 2015
Description:
Helen
3 rounds for time:
400m Run
21 kettle bell swings 50/35lbs
12 Pull-ups
Post time!
Scale as needed.
3 rounds for time:
400m Run
21 kettle bell swings 50/35lbs
12 Pull-ups
Post time!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
11:49
Female RX:
10:04
Male Scaled:
Female Scaled:
14:13
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Friday, June 19, 2015
Class:
All
Workout Name:
06/19/2015
Description:
Tabata Bad Day
Tabata Double unders
8x20sec on, 10sec off
2min rest
Tabata BW Deadlifts
8x20sec on, 10sec off
Post total reps added together!
Scale as needed.
Tabata Double unders
8x20sec on, 10sec off
2min rest
Tabata BW Deadlifts
8x20sec on, 10sec off
Post total reps added together!
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
143 reps
Male Scaled:
Female Scaled:
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Thursday, June 18, 2015
Class:
All
Workout Name:
06/18/2015
Description:
6x100m Sprints
Run or Row!
Post fastest interval!
Run or Row!
Post fastest interval!
Performed by 3 athletes
Podium
Male RX:
0:17
Female RX:
0:19
Male Scaled:
Female Scaled:
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Wednesday, June 17, 2015
Class:
All
Workout Name:
06/17/2015
Description:
3 Rounds for Time of:
20 Push Press 75/55lbs
20 Front Squats 75/55lbs
5 Burpees every minute. Start workout with 5 burpees.
Post Time!
LVL1M: 2 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
20 Push Press 75/55lbs
20 Front Squats 75/55lbs
5 Burpees every minute. Start workout with 5 burpees.
Post Time!
LVL1M: 2 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
5:33
Female RX:
5:45
Male Scaled:
Female Scaled:
9:55
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Tuesday, June 16, 2015
Class:
All
Workout Name:
06/16/2015
Description:
Sumo-Deadlift
2-2-2-2-2-2
Post heaviest load!
2-2-2-2-2-2
Post heaviest load!
Monday, June 15, 2015
Class:
All
Workout Name:
06/15/2015
Description:
Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks
LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks
LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
29:54
Female RX:
34:14
Male Scaled:
Female Scaled:
25:41
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Friday, June 12, 2015
Class:
All
Workout Name:
Challenge of the Week June 8-12, 2015
Description:
CrossFit Games Open 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55lb. power snatches, 15 reps
Post total rounds and reps!
Scale as needed.
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55lb. power snatches, 15 reps
Post total rounds and reps!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
7+32reps
Female RX:
7+10reps
Male Scaled:
Female Scaled:
4+8reps
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Thursday, June 11, 2015
Class:
All
Workout Name:
06/11/2015
Description:
400m Row
1min Rest
250m Row
30sec Rest
400m Row
1min Rest
250m Row
Post total time!
1min Rest
250m Row
30sec Rest
400m Row
1min Rest
250m Row
Post total time!
Performed by 1 athlete
Podium
Male RX:
Female RX:
8:23
Male Scaled:
Female Scaled:
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Wednesday, June 10, 2015
Class:
All
Workout Name:
06/10/2015
Description:
3 rounds for time of:
30 Squats
20 Box Jumps 24/20
10 kettlebell Swings 50/35lbs
Post time!
LVL1M: 2 rounds, 20/16", light weight
LVL1: 20"/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
30 Squats
20 Box Jumps 24/20
10 kettlebell Swings 50/35lbs
Post time!
LVL1M: 2 rounds, 20/16", light weight
LVL1: 20"/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
8:04
Female RX:
6:24
Male Scaled:
Female Scaled:
6:37
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Tuesday, June 09, 2015
Class:
All
Workout Name:
06/09/2015
Description:
Floor Press
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, June 08, 2015
Class:
All
Workout Name:
06/08/2015
Description:
6 rounds for time
15 Push-ups
200m Run or Row
Post time!
LVL1M: 3 rounds, mod. push-ups
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd
15 Push-ups
200m Run or Row
Post time!
LVL1M: 3 rounds, mod. push-ups
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
9:11
Female RX:
8:43
Male Scaled:
Female Scaled:
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Saturday, June 06, 2015
Class:
All
Workout Name:
Challenge of the Week June 1-6, 2015
Description:
10min Time Cap
90 Double Unders
9 Power Cleans 135/95lbs
9 Strict Pull-ups
60 Double Unders
6 Power Cleans 135/95lbs
6 Strict Pull-ups
30 Double Unders
3 Power Cleans 135/95lbs
3 Strict Pull-ups
10min CAP
Post total reps! 216 is perfect score.
Scale as needed.
90 Double Unders
9 Power Cleans 135/95lbs
9 Strict Pull-ups
60 Double Unders
6 Power Cleans 135/95lbs
6 Strict Pull-ups
30 Double Unders
3 Power Cleans 135/95lbs
3 Strict Pull-ups
10min CAP
Post total reps! 216 is perfect score.
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
216 reps
Female RX:
216 reps
Male Scaled:
Female Scaled:
2-way Tie
216 reps
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Friday, June 05, 2015
Class:
All
Workout Name:
06/05/2015
Description:
2 rounds for time of:
500m Row
30 Thrusters 65/45lbs
30 Sit-ups
Post time!
LVL1M: 250m, 15 reps each, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd
500m Row
30 Thrusters 65/45lbs
30 Sit-ups
Post time!
LVL1M: 250m, 15 reps each, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
9:21
Female RX:
9:20
Male Scaled:
Female Scaled:
Show All Results
Thursday, June 04, 2015
Class:
All
Workout Name:
06/04/2015
Description:
3km Time Trial
Run or Row.
Post time!
Run or Row.
Post time!
Performed by 5 athletes
Podium
Male RX:
16:32
Female RX:
13:32
Male Scaled:
Female Scaled:
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Wednesday, June 03, 2015
Class:
All
Workout Name:
06/03/2015
Description:
4 rounds for time
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups
Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups
Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
8:42
Female RX:
8:50
Male Scaled:
Female Scaled:
9:36
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Tuesday, June 02, 2015
Class:
All
Workout Name:
06/02/2015
Description:
Overhead Squat
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, June 01, 2015
Class:
All
Workout Name:
06/01/2015
Description:
5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings 50/35lbs
KB Squat Jumps
Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
KB Swings 50/35lbs
KB Squat Jumps
Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
125 reps
Female RX:
124 reps
Male Scaled:
Female Scaled:
72 reps
Show All Results
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