Friday, August 31, 2012
Class:
All
Workout Name:
08-31-2012
Description:
6 Rounds for time:
6 Tire Flips
6 Jumps in and out of tire
100m Run
LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd sub 8min
6 Tire Flips
6 Jumps in and out of tire
100m Run
LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd sub 8min
Performed by 5 athletes
Podium
Male RX:
4:58
Female RX:
6:31
Male Scaled:
Female Scaled:
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Thursday, August 30, 2012
Class:
All
Workout Name:
08-30-2012
Description:
Push Press
5-5-3-3-1
Post heaviest set.
Skill Development
Overhead Squat Technique
5-5-3-3-1
Post heaviest set.
Skill Development
Overhead Squat Technique
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 29, 2012
Class:
All
Workout Name:
Skyler's Hate Fest
Description:
3 rounds for Time of:
15 Burpees
10 Thrusters 95lbs/65lbs
5 Box Jumps 28"/24"
250m Row
LVL1M: 5 reps each, step-ups 45lbs/35lbs
LVL1: 10 burpees, 24"/20" Box 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 13min
Skill Development
Any Weakness
15 Burpees
10 Thrusters 95lbs/65lbs
5 Box Jumps 28"/24"
250m Row
LVL1M: 5 reps each, step-ups 45lbs/35lbs
LVL1: 10 burpees, 24"/20" Box 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 13min
Skill Development
Any Weakness
Performed by 5 athletes
Podium
Male RX:
11:09
Female RX:
11:58
Male Scaled:
Female Scaled:
13:08
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Tuesday, August 28, 2012
Class:
All
Workout Name:
08-28-2012
Description:
7 Rounds for Time of:
10 Deadlifts 155lbs/115lbs
20 Double Unders
LVL1M: 4 rounds, Light Deadlifts/skips
LVL1: 5 rounds, 50% Load/skips
LVL2: RX'd
LVL3: RX'd Sub. 10min
Strength Development
Bent Rows DB or Bar
5-5-5-5-5
10 Deadlifts 155lbs/115lbs
20 Double Unders
LVL1M: 4 rounds, Light Deadlifts/skips
LVL1: 5 rounds, 50% Load/skips
LVL2: RX'd
LVL3: RX'd Sub. 10min
Strength Development
Bent Rows DB or Bar
5-5-5-5-5
Performed by 8 athletes
Podium
Male RX:
5:05
Female RX:
5:10
Male Scaled:
7:17
Female Scaled:
13:40
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Monday, August 27, 2012
Class:
All
Workout Name:
08-27-2012
Description:
8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups
LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
Post Rounds.
Skill Development
Double Unders
8 Back Squats 75%BW
8 Hand Release Push-ups
LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
Post Rounds.
Skill Development
Double Unders
Performed by 10 athletes
Podium
Male RX:
10+8reps
Female RX:
10+7reps
Male Scaled:
7+2reps
Female Scaled:
8+4reps
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Saturday, August 25, 2012
Class:
All
Workout Name:
08-25-2012
Description:
8x100m Sprints
2min between
Post fastest sprint.
2min between
Post fastest sprint.
Performed by 3 athletes
Podium
Male RX:
2-way Tie
0:13
Female RX:
0:16
Male Scaled:
Female Scaled:
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Friday, August 24, 2012
Class:
All
Workout Name:
08-24-2012
Description:
3-5-7-9 reps of:
Clean and Jerk 115lbs/75lbs
Toes to Bar
Post time. Scale as needed.
Skill/Strength
Snatch Balance
Use Bar 3x10
Clean and Jerk 115lbs/75lbs
Toes to Bar
Post time. Scale as needed.
Skill/Strength
Snatch Balance
Use Bar 3x10
Performed by 8 athletes
Podium
Male RX:
3:34
Female RX:
5:24
Male Scaled:
Female Scaled:
2:41
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Thursday, August 23, 2012
Class:
All
Workout Name:
08-23-2012
Description:
6 Rounds
Max Reps Handstand Push-ups
Max Reps Strict Pull-ups
Post total reps
Rest as needed between rounds. This is not timed.
Skill/Strength
Work on any weakness
Max Reps Handstand Push-ups
Max Reps Strict Pull-ups
Post total reps
Rest as needed between rounds. This is not timed.
Skill/Strength
Work on any weakness
Performed by 3 athletes
Podium
Male RX:
144 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, August 22, 2012
Class:
All
Workout Name:
08-22-2012
Description:
15min AMRAP of:
10 Kettlebell swings, 50lbs/35lbs
10 Box jumps, 24"/20"
10 Ring dips
Post rounds and reps. Scale as needed.
Skill/Strength
Handstand Hold
30sec x 3
10 Kettlebell swings, 50lbs/35lbs
10 Box jumps, 24"/20"
10 Ring dips
Post rounds and reps. Scale as needed.
Skill/Strength
Handstand Hold
30sec x 3
Performed by 9 athletes
Podium
Male RX:
9+8reps
Female RX:
7+24reps
Male Scaled:
10+0reps
Female Scaled:
10+0reps
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Tuesday, August 21, 2012
Class:
All
Workout Name:
08-21-2012
Description:
5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row
Post time. Scale as needed.
Skill/Strength
Back Squat
5-5-5-5-5
5 Power Snatches 75lbs/50lbs
200m Row
Post time. Scale as needed.
Skill/Strength
Back Squat
5-5-5-5-5
Performed by 10 athletes
Podium
Male RX:
5:39
Female RX:
7:01
Male Scaled:
Female Scaled:
8:49
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Monday, August 20, 2012
Class:
All
Workout Name:
08-20-2012
Description:
Five rounds for time of:
5 Deadlifts (Choose Weight)
10 Burpees
Post time. Scale as needed.
Skill/Strength
Rope Climb
5 Deadlifts (Choose Weight)
10 Burpees
Post time. Scale as needed.
Skill/Strength
Rope Climb
Performed by 9 athletes
Podium
Male RX:
4:30
Female RX:
6:39
Male Scaled:
Female Scaled:
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Saturday, August 18, 2012
Class:
All
Workout Name:
08-18-2012
Description:
Running Day
4x400m
3min Rest between
Post fastest interval. Scale as needed.
4x400m
3min Rest between
Post fastest interval. Scale as needed.
Performed by 4 athletes
Podium
Male RX:
1:15
Female RX:
01:14
Male Scaled:
Female Scaled:
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Friday, August 17, 2012
Class:
All
Workout Name:
08-17-2012
Description:
Deck of Cards Workout
Each face card is worth 10 reps. Aces are 11 reps. Jokers are 10 Burpees
Diamonds: Squats
Hearts: Sit-ups
Clubs: Push-ups
Spades: Jumping Jacks
Post time to complete full deck of Cards.
Each face card is worth 10 reps. Aces are 11 reps. Jokers are 10 Burpees
Diamonds: Squats
Hearts: Sit-ups
Clubs: Push-ups
Spades: Jumping Jacks
Post time to complete full deck of Cards.
Performed by 5 athletes
Podium
Male RX:
12:06
Female RX:
9:24
Male Scaled:
Female Scaled:
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Wednesday, August 15, 2012
Class:
All
Workout Name:
08-15-2012
Description:
For time:
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank
Post total time. Scale as needed
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank
Post total time. Scale as needed
Performed by 7 athletes
Podium
Male RX:
6:11
Female RX:
6:08
Male Scaled:
Female Scaled:
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Tuesday, August 14, 2012
Class:
All
Workout Name:
08-14-2012
Description:
5 rounds for Time of:
100 jumping jacks
100 mountain climbers
Post time. Scale as needed.
100 jumping jacks
100 mountain climbers
Post time. Scale as needed.
Performed by 10 athletes
Podium
Male RX:
13:00
Female RX:
9:35
Male Scaled:
Female Scaled:
11:28
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Monday, August 13, 2012
Class:
All
Workout Name:
08-13-2012
Description:
21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees
Post time. Scale as needed
Lunges (Each leg is a half rep)
Situps
Burpees
Post time. Scale as needed
Performed by 14 athletes
Podium
Male RX:
6:00
Female RX:
4:30
Male Scaled:
Female Scaled:
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Saturday, August 11, 2012
Class:
All
Workout Name:
08-11-2012
Description:
4 Rounds for Time of:
Run 400 meters
50 Sit Ups
Post time. Scale as needed.
Run 400 meters
50 Sit Ups
Post time. Scale as needed.
Performed by 2 athletes
Podium
Male RX:
13:45
Female RX:
21:27
Male Scaled:
Female Scaled:
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Friday, August 10, 2012
Class:
All
Workout Name:
08-10-2012
Description:
3 Rounds for time of:
500m Row
20 Pistol Squats
20 KB Swings 50lbs/35lbs
Post time. Scale as needed.
Skill/Strength
L-Sits
Accumulate 2min total
500m Row
20 Pistol Squats
20 KB Swings 50lbs/35lbs
Post time. Scale as needed.
Skill/Strength
L-Sits
Accumulate 2min total
Performed by 6 athletes
Podium
Male RX:
12:27
Female RX:
14:05
Male Scaled:
14:04
Female Scaled:
14:43
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Thursday, August 09, 2012
Class:
All
Workout Name:
08-09-2012
Description:
Shoulder Press (Strict)
5-5-5-5-5
Post heaviest set. Scale as needed.
Skill/Strength
Hollow Rocks
3x10
5-5-5-5-5
Post heaviest set. Scale as needed.
Skill/Strength
Hollow Rocks
3x10
Wednesday, August 08, 2012
Class:
All
Workout Name:
08-08-2012
Description:
8min AMRAP of:
3 Power Snatches 75lbs/45lbs
5 Box Jumps 24"/20"
8 V-Ups
Post rounds. Scale as needed.
Skill/Strength
Back Squat
5-5-5-5-5
3 Power Snatches 75lbs/45lbs
5 Box Jumps 24"/20"
8 V-Ups
Post rounds. Scale as needed.
Skill/Strength
Back Squat
5-5-5-5-5
Performed by 8 athletes
Podium
Male RX:
10+5reps
Female RX:
10+1reps
Male Scaled:
Female Scaled:
8+0reps
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Tuesday, August 07, 2012
Class:
All
Workout Name:
08-07-2012
Description:
2 Rounds for Reps of:
DB Thrusters for 1 minute 45lbs/30lbs
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Keep Score by Total Number of Reps. Scale as needed.
Skill/Strength
Double Unders
DB Thrusters for 1 minute 45lbs/30lbs
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Keep Score by Total Number of Reps. Scale as needed.
Skill/Strength
Double Unders
Performed by 8 athletes
Podium
Male RX:
144 reps
Female RX:
133 reps
Male Scaled:
143 reps
Female Scaled:
146 reps
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Saturday, August 04, 2012
Class:
All
Workout Name:
08-04-2012
Description:
Deadlift
5-5-3-3-1
Post heaviest load. Scale as needed.
5-5-3-3-1
Post heaviest load. Scale as needed.
Friday, August 03, 2012
Class:
All
Workout Name:
08-03-2012
Description:
For Time:
200m Run
8-7-6-5-4-3-2-1 reps of:
Sumo-Deadlift 135/95
10-20-30-40-50-60-70-80 reps of:
Double Unders
400m
Post Time. Scale as needed.
200m Run
8-7-6-5-4-3-2-1 reps of:
Sumo-Deadlift 135/95
10-20-30-40-50-60-70-80 reps of:
Double Unders
400m
Post Time. Scale as needed.
Performed by 6 athletes
Podium
Male RX:
9:20
Female RX:
10:40
Male Scaled:
Female Scaled:
14:53
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Thursday, August 02, 2012
Class:
All
Workout Name:
08-02-2012
Description:
For Time:
5 Thrusters 95lbs/65lbs
50m Farmers Carry 50lbs KB/35lbs KB
10 Thrusters
100m Farmers Carry
15 Thrusters
150m Farmers Carry
10 Thursters
100m Farmers Carry
5 Thrusters
50m Farmers Carry
Post Time. Scale as needed.
5 Thrusters 95lbs/65lbs
50m Farmers Carry 50lbs KB/35lbs KB
10 Thrusters
100m Farmers Carry
15 Thrusters
150m Farmers Carry
10 Thursters
100m Farmers Carry
5 Thrusters
50m Farmers Carry
Post Time. Scale as needed.
Performed by 2 athletes
Podium
Male RX:
16:27
Female RX:
Male Scaled:
Female Scaled:
9:47
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Wednesday, August 01, 2012
Class:
All
Workout Name:
08-01-2012
Description:
12min AMRAP of:
3 Squat Cleans 105lbs/75lbs
6 Pull-ups
Post rounds. Scale as needed.
Skill/Strength
Shoulder Press
5-5-5-5-5
3 Squat Cleans 105lbs/75lbs
6 Pull-ups
Post rounds. Scale as needed.
Skill/Strength
Shoulder Press
5-5-5-5-5
Performed by 9 athletes
Podium
Male RX:
2-way Tie
12+3reps
Female RX:
12+0reps
Male Scaled:
8+3reps
Female Scaled:
12+0reps
Show All Results
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