Tuesday, July 31, 2012
Class:
All
Workout Name:
07-31-2012
Description:
For time:
1 mile Run 1600m Row
Post total time.
1 mile Run 1600m Row
Post total time.
Performed by 3 athletes
Podium
Male RX:
14:11
Female RX:
16:17
Male Scaled:
Female Scaled:
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Monday, July 30, 2012
Class:
All
Workout Name:
07-30-2012
Description:
5 Rounds for Time:
9 Deadlifts 155lbs/115lbs
12 Push-ups
15 Box jumps 24"/20"
Skill/Strength
Ring Dips
3x8
9 Deadlifts 155lbs/115lbs
12 Push-ups
15 Box jumps 24"/20"
Skill/Strength
Ring Dips
3x8
Performed by 10 athletes
Podium
Male RX:
6:31
Female RX:
7:30
Male Scaled:
Female Scaled:
7:28
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Saturday, July 28, 2012
Class:
All
Workout Name:
07-28-2012
Description:
Rest 45 seconds between intervals
Row 8x250m
Or
Run 8x200m
Post fastest interval. Scale as needed.
Row 8x250m
Or
Run 8x200m
Post fastest interval. Scale as needed.
Performed by 4 athletes
Podium
Male RX:
0:36
Female RX:
0:42
Male Scaled:
Female Scaled:
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Friday, July 27, 2012
Class:
All
Workout Name:
07-27-2012
Description:
21-15-9 reps of:
Push-Press 85/65
Pull-ups
Post time. Scale as needed.
Skill/strength
Wall-Balls
3x10
Push-Press 85/65
Pull-ups
Post time. Scale as needed.
Skill/strength
Wall-Balls
3x10
Performed by 4 athletes
Podium
Male RX:
3:23
Female RX:
Male Scaled:
Female Scaled:
5:08
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Thursday, July 26, 2012
Class:
All
Workout Name:
07-26-2012
Description:
Push Jerk
8-8-8
Post heaviest set. Scale as needed.
Skill/Strength
Ab Roll-out
3x10
8-8-8
Post heaviest set. Scale as needed.
Skill/Strength
Ab Roll-out
3x10
Wednesday, July 25, 2012
Class:
All
Workout Name:
07-25-2012
Description:
Buy in:100 Double Unders followed by-
50 Push-ups
25 Toes to bar
40 Push-ups
20 Toes to bar
30 Push-ups
15 toes to bar
20 Push-ups
10 Toes to bar
10 Push-ups
5 Toes to bar
Cash Out- 20 Box Jump
Post time. Scale as needed.
50 Push-ups
25 Toes to bar
40 Push-ups
20 Toes to bar
30 Push-ups
15 toes to bar
20 Push-ups
10 Toes to bar
10 Push-ups
5 Toes to bar
Cash Out- 20 Box Jump
Post time. Scale as needed.
Performed by 9 athletes
Podium
Male RX:
12:25
Female RX:
13:20
Male Scaled:
15:45
Female Scaled:
11:08
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Tuesday, July 24, 2012
Class:
All
Workout Name:
07-24-2012
Description:
For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10
Post time. Scale as needed.
Skill/Strength
Overhead Squat
5-5-5-5-5
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10
Post time. Scale as needed.
Skill/Strength
Overhead Squat
5-5-5-5-5
Performed by 9 athletes
Podium
Male RX:
4:13
Female RX:
5:05
Male Scaled:
Female Scaled:
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Monday, July 23, 2012
Class:
All
Workout Name:
07-23-2012
Description:
For Time:
10 Front Squats 95/65
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb............down to
1 Front Squat
1 Rope climb
Skill/Strength
Ring Rows
3x10
10 Front Squats 95/65
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb............down to
1 Front Squat
1 Rope climb
Skill/Strength
Ring Rows
3x10
Performed by 7 athletes
Podium
Male RX:
6:15
Female RX:
8:55
Male Scaled:
13:56
Female Scaled:
6:36
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Saturday, July 21, 2012
Class:
All
Workout Name:
07-21-2012
Description:
4 Rounds for time of
400m Run
50 Squats
Post time. Scale as needed.
400m Run
50 Squats
Post time. Scale as needed.
Performed by 4 athletes
Podium
Male RX:
Female RX:
11:23
Male Scaled:
Female Scaled:
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Friday, July 20, 2012
Class:
All
Workout Name:
07-20-2012
Description:
21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Handstand Push-ups
Post time. Scale as needed.
Skill/Strength
Back Squat
5-5-5-5-5
Sumo-Deadlift Highpull 75/55
Handstand Push-ups
Post time. Scale as needed.
Skill/Strength
Back Squat
5-5-5-5-5
Performed by 5 athletes
Podium
Male RX:
2:43
Female RX:
3:10
Male Scaled:
3:38
Female Scaled:
5:29
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Thursday, July 19, 2012
Class:
All
Workout Name:
07-19-2012
Description:
Snatch Balance
5-5-5-5-5
Post Heaviest set. Scale as needed.
Skill/Strength
Ring Push-ups
3x8
5-5-5-5-5
Post Heaviest set. Scale as needed.
Skill/Strength
Ring Push-ups
3x8
Wednesday, July 18, 2012
Class:
All
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups
Post time. Scale as needed.
Skill/Strength
Deadlift
5-5-5-5-5
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups
Post time. Scale as needed.
Skill/Strength
Deadlift
5-5-5-5-5
Performed by 9 athletes
Podium
Male RX:
10:14
Female RX:
10:06
Male Scaled:
15:22
Female Scaled:
10:14
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Tuesday, July 17, 2012
Class:
All
Workout Name:
07-17-2012
Description:
For time:
50 Tire Flips
25 Knees to Elbows
50 Walking Lunges
25 Push-ups
50 Double -Unders
25 Burpees
Post time. Scale as needed.
Skill/Strength
Pistol Squats
3x8 each leg
50 Tire Flips
25 Knees to Elbows
50 Walking Lunges
25 Push-ups
50 Double -Unders
25 Burpees
Post time. Scale as needed.
Skill/Strength
Pistol Squats
3x8 each leg
Performed by 2 athletes
Podium
Male RX:
Female RX:
9:53
Male Scaled:
Female Scaled:
8:55
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Monday, July 16, 2012
Class:
All
Workout Name:
Throwdown WOD#4
Description:
10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row
Post total reps.
Skill/Strength
Box Jumps
3x10
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row
Post total reps.
Skill/Strength
Box Jumps
3x10
Performed by 18 athletes
Podium
Male RX:
111 reps
Female RX:
107 reps
Male Scaled:
Female Scaled:
98 reps
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Saturday, July 14, 2012
Class:
All
Workout Name:
07-14-2012
Description:
4x500m Row 2min rest between
Or
4x400m Run 2min rest between
Post fastest interval. Scale as needed.
Or
4x400m Run 2min rest between
Post fastest interval. Scale as needed.
Performed by 3 athletes
Podium
Male RX:
1:02
Female RX:
2:02
Male Scaled:
Female Scaled:
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Friday, July 13, 2012
Class:
All
Workout Name:
07-13-2012
Description:
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans (Select Load)
Push-ups
Post time. Post load to notes. Scale as needed.
Skill/Strength
Kipping Pull-ups
3x8
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans (Select Load)
Push-ups
Post time. Post load to notes. Scale as needed.
Skill/Strength
Kipping Pull-ups
3x8
Performed by 6 athletes
Podium
Male RX:
4:33
Female RX:
5:26
Male Scaled:
Female Scaled:
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Thursday, July 12, 2012
Class:
All
Workout Name:
07-12-2012
Description:
Overhead Squat
5-5-5-5-5
Post heaviest set. Scale as needed.
Skill/Strength
Hang Power Snatch
5-5-5-5-5
5-5-5-5-5
Post heaviest set. Scale as needed.
Skill/Strength
Hang Power Snatch
5-5-5-5-5
Wednesday, July 11, 2012
Class:
All
Workout Name:
07-11-2012
Description:
For Time:
21-15-9 reps of:
Calorie Row
Burpees
Wall-balls 20lbs/15lbs
Compare to Nov. 18, 2011
Post time. Scale as needed.
Skill/Strength
Front Squat
5-5-5-5
21-15-9 reps of:
Calorie Row
Burpees
Wall-balls 20lbs/15lbs
Compare to Nov. 18, 2011
Post time. Scale as needed.
Skill/Strength
Front Squat
5-5-5-5
Performed by 9 athletes
Podium
Male RX:
9:22
Female RX:
2-way Tie
11:13
Male Scaled:
Female Scaled:
16:43
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Tuesday, July 10, 2012
Class:
All
Workout Name:
07-10-2012
Description:
For Time:
400m Run Followed by:
3 Rounds of:
10 Push Press 85/55
20 Kettlebell Swings 50/35
Finish with 400m Run
Post time. Scale as needed.
Skill/Strength
Bench Press
5-5-5-5-5
400m Run Followed by:
3 Rounds of:
10 Push Press 85/55
20 Kettlebell Swings 50/35
Finish with 400m Run
Post time. Scale as needed.
Skill/Strength
Bench Press
5-5-5-5-5
Performed by 10 athletes
Podium
Male RX:
7:01
Female RX:
7:14
Male Scaled:
8:27
Female Scaled:
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Monday, July 09, 2012
Class:
All
Workout Name:
Throwdown WOD#3
Description:
10min AMRAP of:
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups
Post rounds.
Skill/Strength
Double Unders
3x50
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups
Post rounds.
Skill/Strength
Double Unders
3x50
Performed by 23 athletes
Podium
Male RX:
9+27reps
Female RX:
9+10reps
Male Scaled:
5+18reps
Female Scaled:
8+22reps
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Saturday, July 07, 2012
Class:
All
Workout Name:
07-07-2012
Description:
"Running Ladder"
200m 1min Rest
400m 2min Rest
800m 3min Rest
400m 2min Rest
200m Finished
Post total time with breaks
200m 1min Rest
400m 2min Rest
800m 3min Rest
400m 2min Rest
200m Finished
Post total time with breaks
Performed by 2 athletes
Podium
Male RX:
16:31
Female RX:
23:27
Male Scaled:
Female Scaled:
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Friday, July 06, 2012
Class:
All
Workout Name:
07-06-2012
Description:
5 rounds for Load and Time
3 Back Squats (select Load)
20 Ring Dips
Post time and put load in notes.
Skill
Jacknife Sit-ups
3x10
3 Back Squats (select Load)
20 Ring Dips
Post time and put load in notes.
Skill
Jacknife Sit-ups
3x10
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
3:34
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Thursday, July 05, 2012
Class:
All
Workout Name:
Nicole
Description:
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Record rounds and total reps of pull-ups.
Skill/Strength
Handstand Holds
3x30sec
Run 400 meters
Max rep Pull-ups
Record rounds and total reps of pull-ups.
Skill/Strength
Handstand Holds
3x30sec
Performed by 7 athletes
Podium
Male RX:
6+95reps
Female RX:
7+201reps
Male Scaled:
Female Scaled:
6+53reps
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Wednesday, July 04, 2012
Class:
All
Workout Name:
07-04-2012
Description:
Deadlift
5-5-3-3-1
Post heaviest load. Scale as needed.
Strength Development
Power Snatch
5-5-5-5-5
5-5-3-3-1
Post heaviest load. Scale as needed.
Strength Development
Power Snatch
5-5-5-5-5
Tuesday, July 03, 2012
Class:
All
Workout Name:
Throwdown WOD#2
Description:
"Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees
Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees
Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
Performed by 20 athletes
Podium
Male RX:
7+12reps
Female RX:
6+8reps
Male Scaled:
Female Scaled:
2-way Tie
5+12reps
Show All Results
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