Friday, August 30, 2013
Class:
All
Workout Name:
CrossFit Games Open 12.5
Description:
Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Scale as needed.
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
Female RX:
83 reps
Male Scaled:
Female Scaled:
97 reps
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Thursday, August 29, 2013
Class:
All
Workout Name:
CrossFit Games Open 12.4
Description:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/15lbs
90 Double-unders
30 Muscle-ups
Post rounds and reps.
Scale as needed.
150 Wall balls 20/15lbs
90 Double-unders
30 Muscle-ups
Post rounds and reps.
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
Female RX:
3-way Tie
240 reps
Male Scaled:
230 reps
Female Scaled:
154 reps
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Wednesday, August 28, 2013
Class:
All
Workout Name:
CrossFit Games Open 12.3-Challenge of the Week
Description:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Post total rounds and reps.
LVL1M: 10min, light weight, 20"16
LVL1: 14min, 20"/16", 85/45lbs
LVL2: 16min, 105/65lbs
LVL3: RX'd
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Post total rounds and reps.
LVL1M: 10min, light weight, 20"16
LVL1: 14min, 20"/16", 85/45lbs
LVL2: 16min, 105/65lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
5+20reps
Female RX:
6+28reps
Male Scaled:
Female Scaled:
7+1reps
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Tuesday, August 27, 2013
Class:
All
Workout Name:
CrossFit Games Open 12.2
Description:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Scale weights as needed.
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Scale weights as needed.
Performed by 7 athletes
Podium
Male RX:
Female RX:
61 reps
Male Scaled:
65 reps
Female Scaled:
68 reps
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Monday, August 26, 2013
Class:
All
Workout Name:
CrossFit Games Open 12.1
Description:
Complete as many reps as possible in 7 minutes of:
Burpees
Both hands must touch a target 6 inches above reach
Post Total Reps.
LVL1M: 4min
LVL1: 5min
LVL2: RX'd
LVL3: RX'd
Burpees
Both hands must touch a target 6 inches above reach
Post Total Reps.
LVL1M: 4min
LVL1: 5min
LVL2: RX'd
LVL3: RX'd
Performed by 13 athletes
Podium
Male RX:
100 reps
Female RX:
100 reps
Male Scaled:
Female Scaled:
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Saturday, August 24, 2013
Class:
All
Workout Name:
Murph - Challenge of the Week
Description:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
LVL1M: 400m Run, 25 Mod. Pull-ups, 35 Push-ups, 45 Squats, 400m Run
LVL1: 800m Run, 50 Mod. Pull-ups, 100 push-ups, 150 squats, 800m
LVL2: 1200m Run, 75 Mod. Pull-ups, 150 push-ups, 225 Squats, 1200m Run
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
LVL1M: 400m Run, 25 Mod. Pull-ups, 35 Push-ups, 45 Squats, 400m Run
LVL1: 800m Run, 50 Mod. Pull-ups, 100 push-ups, 150 squats, 800m
LVL2: 1200m Run, 75 Mod. Pull-ups, 150 push-ups, 225 Squats, 1200m Run
Performed by 7 athletes
Podium
Male RX:
30:16
Female RX:
40:39
Male Scaled:
Female Scaled:
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Friday, August 23, 2013
Class:
All
Workout Name:
DT
Description:
Five rounds for time of:
155 pound Deadlift, 12 reps, 105lbs women
155 pound Hang power clean, 9 reps, 105lbs women
155 pound Push jerk, 6 reps, 105lbs women
Post Time:
Scale as needed. There won't be too many people RXing this one!
155 pound Deadlift, 12 reps, 105lbs women
155 pound Hang power clean, 9 reps, 105lbs women
155 pound Push jerk, 6 reps, 105lbs women
Post Time:
Scale as needed. There won't be too many people RXing this one!
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
8:49
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Thursday, August 22, 2013
Class:
All
Workout Name:
Badger
Description:
Complete three rounds for time of:
95 pound Squat clean, 30 reps/65lbs women
30 Pull-ups
Run 800 meters
Post Time!
LVL1M: 2 rounds, 65/45lbs, Mod. Pull-ups, 400m
LVL1: 75/55lbs, Mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
95 pound Squat clean, 30 reps/65lbs women
30 Pull-ups
Run 800 meters
Post Time!
LVL1M: 2 rounds, 65/45lbs, Mod. Pull-ups, 400m
LVL1: 75/55lbs, Mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
29:40
Female RX:
29:58
Male Scaled:
Female Scaled:
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Wednesday, August 21, 2013
Class:
All
Workout Name:
Victoria
Description:
5 rounds for time of:
10 Thrusters 95/65lbs
14 Box Jumps 24"/20"
12 SDHP 95/65lbs
12 Burpees
27 KB Swings 50/35lbs
Post Time:
LVL1M: 2 rounds, light weights 20"/16" box
LVL1: 3 rounds, 65/45lbs, 20"/16"
LVL2: 4 rounds, 85/55lbs
LVL3: RX'd
10 Thrusters 95/65lbs
14 Box Jumps 24"/20"
12 SDHP 95/65lbs
12 Burpees
27 KB Swings 50/35lbs
Post Time:
LVL1M: 2 rounds, light weights 20"/16" box
LVL1: 3 rounds, 65/45lbs, 20"/16"
LVL2: 4 rounds, 85/55lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
Female RX:
27:18
Male Scaled:
Female Scaled:
26:53
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Tuesday, August 20, 2013
Class:
All
Workout Name:
Randy
Description:
75 pound Power snatch, 75 reps for time. 55lbs for Women.
Post Time;
LVL1M: 35 reps, light weight
LVL1: 50 reps, 55lbs/35lbs
LVL2: 60 reps, 65/45lbs
LVL3: RX'd
Post Time;
LVL1M: 35 reps, light weight
LVL1: 50 reps, 55lbs/35lbs
LVL2: 60 reps, 65/45lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
5:24
Female RX:
4:54
Male Scaled:
Female Scaled:
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Monday, August 19, 2013
Class:
All
Workout Name:
Jerry
Description:
For time:
Run 1 mile
Row 2K
Run 1 mile
Post Time!
LVL1M: 400m, 1000m Row, 400m Run
LVL1: 800m Run, 1500m, 800m
LVL2: 1200m, 2000m, 1200m Run
LVL3: RX'd
Run 1 mile
Row 2K
Run 1 mile
Post Time!
LVL1M: 400m, 1000m Row, 400m Run
LVL1: 800m Run, 1500m, 800m
LVL2: 1200m, 2000m, 1200m Run
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
22:58
Female RX:
26:46
Male Scaled:
Female Scaled:
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Saturday, August 17, 2013
Class:
All
Workout Name:
Backwards Elizabeth
Description:
9-15-21 reps of:
Ring Dips
Squat Cleans 135/85lbs
Post time.
LVL1M: 9-15 reps, push-ups, light weight
LVL1: Mod. Dips, 95/65lbs
LVL2: Mod. Dips, 115/75lbs
LVL3: RX'd
Ring Dips
Squat Cleans 135/85lbs
Post time.
LVL1M: 9-15 reps, push-ups, light weight
LVL1: Mod. Dips, 95/65lbs
LVL2: Mod. Dips, 115/75lbs
LVL3: RX'd
Performed by 1 athlete
Podium
Male RX:
10:58
Female RX:
Male Scaled:
Female Scaled:
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Friday, August 16, 2013
Class:
All
Workout Name:
Workout of the Week Aug 12-17, 2013
Description:
Backwards "Christine"
3 rounds for time of:
21 Box Jumps 24"/20"
12 Deadlifts @ Body weight
500m Row
Post time.
LVL1M: 2 rounds, 20"/16", light weight, 250m row
LVL1: 60% Body weight
LVL2: 75% Body weight
LVL3: RX'd
3 rounds for time of:
21 Box Jumps 24"/20"
12 Deadlifts @ Body weight
500m Row
Post time.
LVL1M: 2 rounds, 20"/16", light weight, 250m row
LVL1: 60% Body weight
LVL2: 75% Body weight
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
11:24
Female RX:
12:30
Male Scaled:
Female Scaled:
15:26
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Thursday, August 15, 2013
Class:
All
Workout Name:
Backwards Helen
Description:
3 rounds for time of:
12 Pull-ups
21 KB Swings 50/35lbs
400m Run
Post time.
LVL1M: 2 rounds, Mod. Pull-ups, light weight, 200m run
LVL1: Mod. Pull-ups, 35/25lbs
LVL2: Mod. Pull-ups
LVL3: RX'd
12 Pull-ups
21 KB Swings 50/35lbs
400m Run
Post time.
LVL1M: 2 rounds, Mod. Pull-ups, light weight, 200m run
LVL1: Mod. Pull-ups, 35/25lbs
LVL2: Mod. Pull-ups
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
8:45
Female RX:
10:44
Male Scaled:
Female Scaled:
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Wednesday, August 14, 2013
Class:
All
Workout Name:
Backwards Annie
Description:
10-20-30-40-50 reps of:
Sit-ups
Double Unders
Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
Sit-ups
Double Unders
Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
Performed by 13 athletes
Podium
Male RX:
5:14
Female RX:
5:47
Male Scaled:
10:26
Female Scaled:
9:19
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Tuesday, August 13, 2013
Class:
All
Workout Name:
Backwards Diane
Description:
9-15-21 reps for Time of:
Hand Stand Push-ups
Deadlift 225/155lbs
LVL1M: Push-ups, light deadlift
LVL1: Mod. HSPU, 155/105lbs
LVL2: Mod. HSPU, 205/135lbs
LVL3: RX'd
Hand Stand Push-ups
Deadlift 225/155lbs
LVL1M: Push-ups, light deadlift
LVL1: Mod. HSPU, 155/105lbs
LVL2: Mod. HSPU, 205/135lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
6:11
Female RX:
3:01
Male Scaled:
10:29
Female Scaled:
4:50
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Monday, August 12, 2013
Class:
All
Workout Name:
Backwards Jackie
Description:
For Time:
30 Pull-ups
50 Thruster 45lbs
1000m Row
Post Time.
LVL1M: 15 Asst. Pull-ups, 25 Thrusters 35lbs, 500m Row
LVL1: 20 Asst. Pull-ups, 35 Thrusters 35lbs, 750m Row
LVL2: RX'd
LVL3: RX'd
30 Pull-ups
50 Thruster 45lbs
1000m Row
Post Time.
LVL1M: 15 Asst. Pull-ups, 25 Thrusters 35lbs, 500m Row
LVL1: 20 Asst. Pull-ups, 35 Thrusters 35lbs, 750m Row
LVL2: RX'd
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
6:51
Female RX:
8:57
Male Scaled:
Female Scaled:
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Saturday, August 10, 2013
Class:
All
Workout Name:
Work Challenge of the Week Aug 6-11, 2013
Description:
CrossFit Total
3 Attempts to get a 1 rep max at each exercise
Back Squat
Shoulder Press
Deadlift
Post total of each added together.
3 Attempts to get a 1 rep max at each exercise
Back Squat
Shoulder Press
Deadlift
Post total of each added together.
Friday, August 09, 2013
Class:
All
Workout Name:
08-09-2013
Description:
Deadlift
3-3-3-3-3-3-3
Post heaviest load.
3-3-3-3-3-3-3
Post heaviest load.
Thursday, August 08, 2013
Class:
All
Workout Name:
08-08-2013
Description:
Squat Cleans
3-3-3-3-3-3-3 reps
Post heaviest load.
3-3-3-3-3-3-3 reps
Post heaviest load.
Wednesday, August 07, 2013
Class:
All
Workout Name:
08-07-2013
Description:
Shoulder Press
5-5-3-3-1 reps
Post heaviest load.
5-5-3-3-1 reps
Post heaviest load.
Tuesday, August 06, 2013
Class:
All
Workout Name:
08-06-2013
Description:
Back Squats
5-5-3-3-1 reps
Post Heaviest Load
5-5-3-3-1 reps
Post Heaviest Load
Friday, August 02, 2013
Class:
All
Workout Name:
None
Description:
5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups
LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups
LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min
Performed by 10 athletes
Podium
Male RX:
4:22
Female RX:
4:23
Male Scaled:
Female Scaled:
7:17
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Thursday, August 01, 2013
Class:
All
Workout Name:
Challenge of the Week July 29-Aug 2, 2013
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.
Compare to Aug 27, 2012
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.
Compare to Aug 27, 2012
Performed by 6 athletes
Podium
Male RX:
11+8reps
Female RX:
11+10reps
Male Scaled:
Female Scaled:
Show All Results
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