Thursday, July 31, 2014
Class:
All
Workout Name:
07/31/2014
Description:
Rowing
Row 100 Calories for time!
Post time!
Row 100 Calories for time!
Post time!
Performed by 3 athletes
Podium
Male RX:
Female RX:
6:57
Male Scaled:
Female Scaled:
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Wednesday, July 30, 2014
Class:
All
Workout Name:
07/30/2014
Description:
30-20-10 reps of:
Pull-ups
Squat Jumps
Sit-ups
Post time!
LVL1M: 15-10-5 reps, mod. pull-ups, squats,
LVL1: 25-15-5 reps, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd
Pull-ups
Squat Jumps
Sit-ups
Post time!
LVL1M: 15-10-5 reps, mod. pull-ups, squats,
LVL1: 25-15-5 reps, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
3:20
Female RX:
Male Scaled:
Female Scaled:
6:46
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Tuesday, July 29, 2014
Class:
All
Workout Name:
07/29/2014
Description:
Power Snatch
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, July 28, 2014
Class:
All
Workout Name:
07/28/2014
Description:
8min AMRAP of:
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders
Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders
Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
8+10reps
Female RX:
7+12reps
Male Scaled:
Female Scaled:
7+9reps
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Saturday, July 26, 2014
Class:
All
Workout Name:
Prize WOD for the Week July 21-26, 2014
Description:
"The Ghost"
6 rounds of:
1 minute calorie row
1 minute burpees
1 minute double unders
1 minute rest
Post total reps for all added together.
LVL1M: 30 sec each, single skips
LVL1: 45 sec each,
LVL2: RX'd
LVL3: RX'd
6 rounds of:
1 minute calorie row
1 minute burpees
1 minute double unders
1 minute rest
Post total reps for all added together.
LVL1M: 30 sec each, single skips
LVL1: 45 sec each,
LVL2: RX'd
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
749 reps
Female RX:
649 reps
Male Scaled:
Female Scaled:
385 reps
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Friday, July 25, 2014
Class:
All
Workout Name:
07/25/2014
Description:
3 rounds for time of:
21 Push Press 75/45lbs
21 Sit-ups
21 Back Squats 75/45lbs
Post time!
LVL1M: 10 reps each, light weight
LVL1: 15 reps each, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
21 Push Press 75/45lbs
21 Sit-ups
21 Back Squats 75/45lbs
Post time!
LVL1M: 10 reps each, light weight
LVL1: 15 reps each, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
5:25
Female RX:
7:07
Male Scaled:
Female Scaled:
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Thursday, July 24, 2014
Class:
All
Workout Name:
Jerry
Description:
For time:
Run 1 mile
Row 2K
Run 1 mile
Post time!
Scale as needed.
Run 1 mile
Row 2K
Run 1 mile
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
24:35
Female RX:
26:33
Male Scaled:
Female Scaled:
19:59
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Wednesday, July 23, 2014
Class:
All
Workout Name:
07/23/2014
Description:
21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"
Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd
Power Cleans 95/65lbs
Box Jumps 24"/20"
Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
5:02
Female RX:
6:09
Male Scaled:
Female Scaled:
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Tuesday, July 22, 2014
Class:
All
Workout Name:
07/22/2014
Description:
Front Squat
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Monday, July 21, 2014
Class:
All
Workout Name:
07/21/2014
Description:
4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups
Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
compare to July 16, 2013
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups
Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
compare to July 16, 2013
Performed by 6 athletes
Podium
Male RX:
8:27
Female RX:
9:37
Male Scaled:
Female Scaled:
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Saturday, July 19, 2014
Class:
All
Workout Name:
Summer Throwdown Workout #4
Description:
Throwdown Workout #4
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)
Post time!
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)
Post time!
Performed by 10 athletes
Podium
Male RX:
4:16
Female RX:
3:47
Male Scaled:
Female Scaled:
3:37
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Friday, July 18, 2014
Class:
All
Workout Name:
07/18/2014
Description:
10-9-8-7-6-5-4-3-2-1 reps of
Wall Balls
Box Jumps 24"/20"
Sit-ups
Post time!
LVL1M: 6-1 reps, low target, 20"/16",
LVL1: 8-1 reps, low target, 20" 16"
LVL2: RX'd
LVL3: RX'd
Wall Balls
Box Jumps 24"/20"
Sit-ups
Post time!
LVL1M: 6-1 reps, low target, 20"/16",
LVL1: 8-1 reps, low target, 20" 16"
LVL2: RX'd
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
6:45
Female RX:
6:09
Male Scaled:
Female Scaled:
7:47
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Thursday, July 17, 2014
Class:
All
Workout Name:
07/17/2014
Description:
Running Day
200m run
30sec break
400m run
45sec break
800m run
1min break
400m run
45sec break
200m run
Post total time including breaks. Scale as needed.
200m run
30sec break
400m run
45sec break
800m run
1min break
400m run
45sec break
200m run
Post total time including breaks. Scale as needed.
Performed by 2 athletes
Podium
Male RX:
10:48
Female RX:
12:22
Male Scaled:
Female Scaled:
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Wednesday, July 16, 2014
Class:
All
Workout Name:
07/16/2014
Description:
Every Minute on the minute for 10min
3 Clean & Jerks 115/75lbs
7 Toes to Bar
Perfect score is 10 rounds.
Post total rounds.
LVL1M: 6min, light weight, hanging knee raise
LVL1: 8min, 95/55lbs, hanging knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd
3 Clean & Jerks 115/75lbs
7 Toes to Bar
Perfect score is 10 rounds.
Post total rounds.
LVL1M: 6min, light weight, hanging knee raise
LVL1: 8min, 95/55lbs, hanging knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
9:00
Female RX:
7:00
Male Scaled:
Female Scaled:
2-way Tie
10:00
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Tuesday, July 15, 2014
Class:
All
Workout Name:
07/15/2014
Description:
Sumo-deadlift
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, July 14, 2014
Class:
All
Workout Name:
07/14/2014
Description:
4 rounds for time of:
40 Double Unders
30 Sit-ups
20 Hand Release Push-ups
10 Burpees
Post time!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: Triple skips
LVL3: RX'd
40 Double Unders
30 Sit-ups
20 Hand Release Push-ups
10 Burpees
Post time!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: Triple skips
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
8:51
Female RX:
Male Scaled:
Female Scaled:
15:16
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Saturday, July 12, 2014
Class:
All
Workout Name:
Throwdown 2014 Workout #3
Description:
As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees
If you finish all reps with time left start again at beginning.
Post total reps!
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees
If you finish all reps with time left start again at beginning.
Post total reps!
Performed by 13 athletes
Podium
Male RX:
261 reps
Female RX:
218 reps
Male Scaled:
Female Scaled:
194 reps
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Friday, July 11, 2014
Class:
All
Workout Name:
07/11/2014
Description:
For Time:
Run 400m
50 Power Snatches 75/45lbs
Run 400m
Post time!
LVL1M: 200m runs, 25 Ground to Overhead light weight
LVL1: 400m runs, 35 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Run 400m
50 Power Snatches 75/45lbs
Run 400m
Post time!
LVL1M: 200m runs, 25 Ground to Overhead light weight
LVL1: 400m runs, 35 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
6:37
Female RX:
6:31
Male Scaled:
Female Scaled:
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Thursday, July 10, 2014
Class:
All
Workout Name:
07/10/2014
Description:
8x100m Row
10 hand release push-ups between intervals
Post total time.
Post total time!
10 hand release push-ups between intervals
Post total time.
Post total time!
Performed by 3 athletes
Podium
Male RX:
8:04
Female RX:
7:42
Male Scaled:
Female Scaled:
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Wednesday, July 09, 2014
Class:
All
Workout Name:
07/09/2014
Description:
5x3min AMRAPS, 1min Break between
3 Power cleans 115/75lbs
6 Pull-ups
9 Sit-ups
Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
LVL1: 4x3min, 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LvL3: RX'd
3 Power cleans 115/75lbs
6 Pull-ups
9 Sit-ups
Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
LVL1: 4x3min, 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LvL3: RX'd
Performed by 7 athletes
Podium
Male RX:
387 reps
Female RX:
369 reps
Male Scaled:
Female Scaled:
363 reps
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Tuesday, July 08, 2014
Class:
All
Workout Name:
07/08/2014
Description:
Push Press
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Monday, July 07, 2014
Class:
All
Workout Name:
07/07/2014
Description:
3 rounds for time:
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits
Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits
Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
8:14
Female RX:
9:04
Male Scaled:
Female Scaled:
12:07
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Saturday, July 05, 2014
Class:
All
Workout Name:
Throwdown 2014 Workout #2
Description:
"The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press
Performed by 16 athletes
Podium
Male RX:
60+0reps
Female RX:
2-way Tie
44+0reps
Male Scaled:
Female Scaled:
56+0reps
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Friday, July 04, 2014
Class:
All
Workout Name:
07/04/2014
Description:
5 rounds for time of:
10 Box Jumps 24/20
10 Toes to Bar
Post time!
LVL1M: 3 rounds, 20"/16", Hang knee raise
LVL1: 4 rounds, 20"/16", Hang knee raise
LVL2: Knees to chest
LVL3: RX'd
10 Box Jumps 24/20
10 Toes to Bar
Post time!
LVL1M: 3 rounds, 20"/16", Hang knee raise
LVL1: 4 rounds, 20"/16", Hang knee raise
LVL2: Knees to chest
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
5:26
Female RX:
4:51
Male Scaled:
Female Scaled:
4:33
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Thursday, July 03, 2014
Class:
All
Workout Name:
07/03/2014
Description:
1000m Row
10 sit-ups for each minute it takes to do 1000m
Time is kept going until sit-ups are finished.
Post total time!
10 sit-ups for each minute it takes to do 1000m
Time is kept going until sit-ups are finished.
Post total time!
Performed by 7 athletes
Podium
Male RX:
4:35
Female RX:
5:57
Male Scaled:
Female Scaled:
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Wednesday, July 02, 2014
Class:
All
Workout Name:
07/02/2014
Description:
Hang Squat Cleans
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Tuesday, July 01, 2014
Class:
All
Workout Name:
07/01/2014
Description:
7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs
Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs
Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
11+11reps
Female RX:
12+7reps
Male Scaled:
Female Scaled:
11+12reps
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