Monday, July 31, 2017
Class:
All
Workout Name:
07/31/2017
Description:
10min AMRAP
7 DB Thrusters 35/20lbs
21 Double Unders
Post rounds & reps!
LVL1M: 5min, light weight, singles
LVL1: 8min, 25/10lbs, double skips
LVL2: 30/15lbs, triple skips
LVL3: Rx'd
7 DB Thrusters 35/20lbs
21 Double Unders
Post rounds & reps!
LVL1M: 5min, light weight, singles
LVL1: 8min, 25/10lbs, double skips
LVL2: 30/15lbs, triple skips
LVL3: Rx'd
Performed by 6 athletes
Podium
Male RX:
13+4reps
Female RX:
11+7reps
Male Scaled:
Female Scaled:
8+51reps
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Saturday, July 29, 2017
Class:
All
Workout Name:
Challenge of the Week July 24-29, 2017
Description:
Canadian Bacon
30 rounds for time:
5 Pull-ups
5 Push-ups
5 Squats
Post time!
Scale as needed.
30 rounds for time:
5 Pull-ups
5 Push-ups
5 Squats
Post time!
Scale as needed.
Performed by 10 athletes
Podium
Male RX:
18:46
Female RX:
22:01
Male Scaled:
19:58
Female Scaled:
19:24
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Friday, July 28, 2017
Class:
All
Workout Name:
07/28/2017
Description:
7min AMRAP:
2 Power Cleans 115/85
2 Atomic Sit-ups 35/25lbs
Add 2 cleans each rounds.
Post total cleans!
LVL1M; 4min, light weight, sit-ups
LVL1: 95/65lbs, 25/15lbs
LVL2: 105/75lbs
LVL3: RX'd
2 Power Cleans 115/85
2 Atomic Sit-ups 35/25lbs
Add 2 cleans each rounds.
Post total cleans!
LVL1M; 4min, light weight, sit-ups
LVL1: 95/65lbs, 25/15lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
62 reps
Female RX:
30 reps
Male Scaled:
Female Scaled:
52 reps
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Thursday, July 27, 2017
Class:
All
Workout Name:
07/27/2017
Description:
Run or Row
9min Time Trial
Post distance!
9min Time Trial
Post distance!
Performed by 1 athlete
Podium
Male RX:
Female RX:
1.53 km
Male Scaled:
Female Scaled:
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Wednesday, July 26, 2017
Class:
All
Workout Name:
07/26/2017
Description:
3 rounds for reps of:
1 minute of box jumps, 24/20"
1 minute of wall balls, 20/14lbs
1 minute of rowing for Calories
Rest 1 minute
Post total reps & calories added together!
Scale as needed.
1 minute of box jumps, 24/20"
1 minute of wall balls, 20/14lbs
1 minute of rowing for Calories
Rest 1 minute
Post total reps & calories added together!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
181 reps
Female RX:
158 reps
Male Scaled:
Female Scaled:
140 reps
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Tuesday, July 25, 2017
Class:
All
Workout Name:
07/25/2017
Description:
Deadlift
3-3-3-3-3-3-3
Linear sets
2x10 @ 60% of 3 rep
Post load!
Scale as needed.
3-3-3-3-3-3-3
Linear sets
2x10 @ 60% of 3 rep
Post load!
Scale as needed.
Monday, July 24, 2017
Class:
All
Workout Name:
07/24/2017
Description:
4 rounds for time of:
20 Sit ups
15 Front Squats 95/65lbs
10 Push Press 95/65lbs
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
20 Sit ups
15 Front Squats 95/65lbs
10 Push Press 95/65lbs
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
6:56
Female RX:
7:34
Male Scaled:
Female Scaled:
11:00
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Saturday, July 22, 2017
Class:
All
Workout Name:
Challenge of the Week July 17-22, 2017
Description:
4min AMRAP:
400m Row
10 Burpess over bar
Max Power Cleans 135/95lbs
Rest 3min
4min AMRAP:
400m Row
10 Box Jumps 24/20
Max Power Cleans 135/95lbs
Post total clean reps!
Scale as needed.
400m Row
10 Burpess over bar
Max Power Cleans 135/95lbs
Rest 3min
4min AMRAP:
400m Row
10 Box Jumps 24/20
Max Power Cleans 135/95lbs
Post total clean reps!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
38 reps
Female RX:
22 reps
Male Scaled:
25 reps
Female Scaled:
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Friday, July 21, 2017
Class:
All
Workout Name:
07/21/2017
Description:
5 rounds for time:
10 SDHP 75/55lbs
5 Pull-ups
Post time!
LVL1M: light weight, mod pull-ups
LVL1: 55/35lbs, mod pull-ups
LVL2: 65/45lbs, mod pull-ups
LVL3: RX'd
10 SDHP 75/55lbs
5 Pull-ups
Post time!
LVL1M: light weight, mod pull-ups
LVL1: 55/35lbs, mod pull-ups
LVL2: 65/45lbs, mod pull-ups
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
Female RX:
6:19
Male Scaled:
Female Scaled:
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Thursday, July 20, 2017
Class:
All
Workout Name:
07/20/2017
Description:
Run or Row
200m
400m
600m
800m
1000m
Rest as needed between intervals
Post total time!
Scale as needed
200m
400m
600m
800m
1000m
Rest as needed between intervals
Post total time!
Scale as needed
Performed by 1 athlete
Podium
Male RX:
11:42
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 19, 2017
Class:
All
Workout Name:
07/19/2017
Description:
4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs
LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3: RX'd
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs
LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
3:43
Female RX:
4:03
Male Scaled:
Female Scaled:
5:26
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Tuesday, July 18, 2017
Class:
All
Workout Name:
07/18/2017
Description:
Front Squats
2-2-2-2-2-2-2-2 Linear Sets
2x 10 reps @ 65% of 2 rep
Post load!
Scale as needed.
2-2-2-2-2-2-2-2 Linear Sets
2x 10 reps @ 65% of 2 rep
Post load!
Scale as needed.
Monday, July 17, 2017
Class:
All
Workout Name:
07/17/2017
Description:
6 rounds
7 Knees to Elbows
7 KB Swings 50/35lbs
Post time!
LVL1M: 4 rounds, HKR, light weight
LVL1: HKR, 40/25lbs
LVL2: HKR, 45/30lbs
LVL3: RX'd
7 Knees to Elbows
7 KB Swings 50/35lbs
Post time!
LVL1M: 4 rounds, HKR, light weight
LVL1: HKR, 40/25lbs
LVL2: HKR, 45/30lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
2:39
Female RX:
5:27
Male Scaled:
Female Scaled:
5:36
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Saturday, July 15, 2017
Class:
All
Workout Name:
Challenge of the Week July 10-17, 2017
Description:
10min AMRAP:
10 Box Jumps 24/20
8 Toes to Bar
6 Front Squats 95/65lbs
Post rounds and reps!
LVL1M: 6min, 20"/16" step ups,Hkr, light weight
LVL1: 8min, 20/16", Hkr, 75/45lbs
LVL2: K2C, 85/55lbs
LVL3: RX'd
10 Box Jumps 24/20
8 Toes to Bar
6 Front Squats 95/65lbs
Post rounds and reps!
LVL1M: 6min, 20"/16" step ups,Hkr, light weight
LVL1: 8min, 20/16", Hkr, 75/45lbs
LVL2: K2C, 85/55lbs
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
Female RX:
5+4reps
Male Scaled:
Female Scaled:
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Friday, July 14, 2017
Class:
All
Workout Name:
07/14/2017
Description:
21-15-9
DB Hang Squat Cleans 35/20lbs
Tire Jump
400m Run
Post time!
LVL1M: light weight, step ups, 200m
LVL1: 25/10lbs, step ups
LVL2: 30/15lbs
LVL3: RX'd
DB Hang Squat Cleans 35/20lbs
Tire Jump
400m Run
Post time!
LVL1M: light weight, step ups, 200m
LVL1: 25/10lbs, step ups
LVL2: 30/15lbs
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
9:57
Female RX:
11:18
Male Scaled:
11:36
Female Scaled:
14:13
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Thursday, July 13, 2017
Class:
All
Workout Name:
07/13/2017
Description:
Run or Row
4 x 800m
Rest as needed between.
Post fastest time!
4 x 800m
Rest as needed between.
Post fastest time!
Performed by 1 athlete
Podium
Male RX:
2:56
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 12, 2017
Class:
All
Workout Name:
07/12/2017
Description:
Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees
Post total reps added together!
Scale as needed!
Compare to July 27, 2015
3min Break
2min Max Rep Burpees
Post total reps added together!
Scale as needed!
Compare to July 27, 2015
Performed by 5 athletes
Podium
Male RX:
119 reps
Female RX:
100 reps
Male Scaled:
Female Scaled:
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Tuesday, July 11, 2017
Class:
All
Workout Name:
07/11/2017
Description:
Back Squat
3-3-3-3-3-3-3
Linear sets!
Post heaviest load!
3-3-3-3-3-3-3
Linear sets!
Post heaviest load!
Monday, July 10, 2017
Class:
All
Workout Name:
07/10/2017
Description:
6min EMOM
Minutes 1-3 3 Power Snatch 105/75lbs
Minutes 4-6 Clean & Jerks 105/75lbs
For the first 3 rounds do Power Snatch. For the last 3 rounds do clean & jerk.
Post total rounds. Perfect score is 6.
Scale as needed.
Minutes 1-3 3 Power Snatch 105/75lbs
Minutes 4-6 Clean & Jerks 105/75lbs
For the first 3 rounds do Power Snatch. For the last 3 rounds do clean & jerk.
Post total rounds. Perfect score is 6.
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
6+0reps
Female RX:
2-way Tie
6+0reps
Male Scaled:
Female Scaled:
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Saturday, July 08, 2017
Class:
All
Workout Name:
Challenge of the Week July 3-8, 2017
Description:
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/35lbs. Single arm dumbbell snatches
2 minutes of double-unders
2 minutes of 50/35lbs. Single arm dumbbell snatches
3 minutes of double-unders
3 minutes of 50/35lbs. Single arm dumbbell snatches
Post total reps!
Scale as needed.
1 minute of double-unders
1 minute of 50/35lbs. Single arm dumbbell snatches
2 minutes of double-unders
2 minutes of 50/35lbs. Single arm dumbbell snatches
3 minutes of double-unders
3 minutes of 50/35lbs. Single arm dumbbell snatches
Post total reps!
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
534 reps
Female RX:
480 reps
Male Scaled:
Female Scaled:
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Friday, July 07, 2017
Class:
All
Workout Name:
07/07/2017
Description:
10 min AMRAP of:
4 Pistol Squats
6 KB Swings 50/35lbs
8 Sit-ups
Post rounds & reps!
LVL1M: mod pistols, light weight
LVL1: mod pistols, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
4 Pistol Squats
6 KB Swings 50/35lbs
8 Sit-ups
Post rounds & reps!
LVL1M: mod pistols, light weight
LVL1: mod pistols, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 06, 2017
Class:
All
Workout Name:
07/06/2017
Description:
Run or Row
15min Time Trial
Post distance!
15min Time Trial
Post distance!
Performed by 1 athlete
Podium
Male RX:
3.40 km
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 05, 2017
Class:
All
Workout Name:
07/05/2017
Description:
4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW
Post time!
Scale as needed.
Compare to July 31, 2015
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW
Post time!
Scale as needed.
Compare to July 31, 2015
Performed by 3 athletes
Podium
Male RX:
2:40
Female RX:
3:30
Male Scaled:
Female Scaled:
3:10
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Tuesday, July 04, 2017
Class:
All
Workout Name:
07/04/2017
Description:
Hang Squat Clean
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, July 03, 2017
Class:
All
Workout Name:
07/03/2017
Description:
21-15-9 reps of
Box Overs 24/20
Pull-ups
V-sits
Post time!
LVL1M: 20"/16" step ups, mod pull-ups, sit-ups
LVL1: 20"/16" step ups, mop pull-ups
LVL2: mod pull-ups
LVL3: RX'd
Box Overs 24/20
Pull-ups
V-sits
Post time!
LVL1M: 20"/16" step ups, mod pull-ups, sit-ups
LVL1: 20"/16" step ups, mop pull-ups
LVL2: mod pull-ups
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
4:39
Female RX:
8:22
Male Scaled:
6:57
Female Scaled:
9:37
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