Friday, August 29, 2014
Class:
All
Workout Name:
Challenge of the Week Aug 25-Aug 29, 2014
Description:
5 Rounds for Time of:
5 Power Snatches 95/65lbs
15 Knees to Elbows
Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 4 rounds, 75/45lbs, hang knee raise
LVL2: 85/55lbs, hang knee raise
LVL3: RX'd
5 Power Snatches 95/65lbs
15 Knees to Elbows
Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 4 rounds, 75/45lbs, hang knee raise
LVL2: 85/55lbs, hang knee raise
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
7:45
Female RX:
Male Scaled:
Female Scaled:
6:01
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Thursday, August 28, 2014
Class:
All
Workout Name:
08/28/2014
Description:
2 rounds of:
Row 3min
Rest 1min
Row 2min
Rest 1min
Row 1min
Rest 1min
Post total distance.
Row 3min
Rest 1min
Row 2min
Rest 1min
Row 1min
Rest 1min
Post total distance.
Performed by 7 athletes
Podium
Male RX:
3192.00 km
Female RX:
2,900 m
Male Scaled:
Female Scaled:
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Wednesday, August 27, 2014
Class:
All
Workout Name:
08/27/2014
Description:
Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees
Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees
Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
16:16
Female RX:
16:27
Male Scaled:
Female Scaled:
21:10
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Tuesday, August 26, 2014
Class:
All
Workout Name:
08/06/2014
Description:
Overhead Squat
5-5-5-5-5
5-5-5-5-5
Monday, August 25, 2014
Class:
All
Workout Name:
08/25/2014
Description:
8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups
Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd
5 Thrusters 95/65lbs
5 Pull-ups
Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
12+0reps
Female RX:
10+1reps
Male Scaled:
Female Scaled:
12+2reps
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Saturday, August 23, 2014
Class:
All
Workout Name:
Backwards Coretastic
Description:
For Time:
2min Plank
50 sit-ups
40 leg levers
25 good mornings
1:30min plank
40 sit-ups
30 leg levers
20 good mornings
1min plank
30 sit-ups
20 leg levers
15 good mornings
Post time!
Scale as needed.
2min Plank
50 sit-ups
40 leg levers
25 good mornings
1:30min plank
40 sit-ups
30 leg levers
20 good mornings
1min plank
30 sit-ups
20 leg levers
15 good mornings
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
Female RX:
13:06
Male Scaled:
Female Scaled:
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Friday, August 22, 2014
Class:
All
Workout Name:
Crossfit Open 12.1
Description:
7min of Burpees.
Post total reps!
Scale as needed.
Post total reps!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
116 reps
Female RX:
95 reps
Male Scaled:
Female Scaled:
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Thursday, August 21, 2014
Class:
All
Workout Name:
Tabatas
Description:
Set timer for 8 rounds of 20sec on and 10 sec off. This is a total of 4min per exercise. Complete each 4min set before moving on to the next.
Jumping Jacks
Push-ups
Mountain Climbers
Leg Levers
Score is the total number reps for each exercise added together.
Jumping Jacks
Push-ups
Mountain Climbers
Leg Levers
Score is the total number reps for each exercise added together.
Performed by 8 athletes
Podium
Male RX:
Female RX:
713 reps
Male Scaled:
Female Scaled:
647 reps
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Wednesday, August 20, 2014
Class:
All
Workout Name:
Run
Description:
15min run for distance.
Post distance!
Scale as needed.
Post distance!
Scale as needed.
Performed by 11 athletes
Podium
Male RX:
3,200 m
Female RX:
2,750 m
Male Scaled:
Female Scaled:
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Tuesday, August 19, 2014
Class:
All
Workout Name:
Leg Day
Description:
4 rounds for time of:
25 Lunges
50 Squats
Post time!
Scale as needed.
25 Lunges
50 Squats
Post time!
Scale as needed.
Performed by 15 athletes
Podium
Male RX:
7:04
Female RX:
8:01
Male Scaled:
Female Scaled:
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Monday, August 18, 2014
Class:
All
Workout Name:
Card Workout
Description:
Use standard deck of cards. Work through whole deck. Face cards are 10 reps, Aces are 11 reps.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps
Post Time!
Scale as needed.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps
Post Time!
Scale as needed.
Performed by 12 athletes
Podium
Male RX:
14:20
Female RX:
15:16
Male Scaled:
Female Scaled:
14:45
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Saturday, August 16, 2014
Class:
All
Workout Name:
Murph
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.
Scale as needed!
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.
Scale as needed!
Performed by 5 athletes
Podium
Male RX:
35:06
Female RX:
37:41
Male Scaled:
Female Scaled:
1:05:00
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Friday, August 15, 2014
Class:
All
Workout Name:
Karen
Description:
For time:
150 Wallball shots 20/15lbs
Post time!
Scale as needed!
150 Wallball shots 20/15lbs
Post time!
Scale as needed!
Performed by 4 athletes
Podium
Male RX:
7:50
Female RX:
7:37
Male Scaled:
Female Scaled:
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Thursday, August 14, 2014
Class:
All
Workout Name:
08/14/2014
Description:
Running Intervals
Run 400m
Rest
Run 400m
Rest
Run 400m
Rest
Run 400m
Rest exactly how long it took you to run the interval.
Post fastest interval.
Run 400m
Rest
Run 400m
Rest
Run 400m
Rest
Run 400m
Rest exactly how long it took you to run the interval.
Post fastest interval.
Performed by 2 athletes
Podium
Male RX:
1:13
Female RX:
1:34
Male Scaled:
Female Scaled:
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Wednesday, August 13, 2014
Class:
All
Workout Name:
Wittman
Description:
Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"
Scale as needed!
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"
Scale as needed!
Performed by 10 athletes
Podium
Male RX:
23:43
Female RX:
19:15
Male Scaled:
Female Scaled:
16:13
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Tuesday, August 12, 2014
Class:
All
Workout Name:
08/12/2014
Description:
Power Snatch
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, August 11, 2014
Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups
Scale as needed!
95/65lbs Thruster
Pull-ups
Scale as needed!
Performed by 10 athletes
Podium
Male RX:
4:03
Female RX:
5:46
Male Scaled:
Female Scaled:
6:03
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Saturday, August 09, 2014
Class:
All
Workout Name:
Challenge of the Week Aug 5-9, 2014
Description:
10 rounds of:
5 pull-ups
5 push-ups
5 rounds of:
10 GHD sit-ups
10 back extentions
2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"
Rest as needed between couplets. Post total time including breaks.
Scale as needed for this one!
5 pull-ups
5 push-ups
5 rounds of:
10 GHD sit-ups
10 back extentions
2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"
Rest as needed between couplets. Post total time including breaks.
Scale as needed for this one!
Performed by 7 athletes
Podium
Male RX:
11:51
Female RX:
16:12
Male Scaled:
Female Scaled:
17:36
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Friday, August 08, 2014
Class:
All
Workout Name:
08/08/2014
Description:
Clean & Jerk
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Thursday, August 07, 2014
Class:
All
Workout Name:
08/07/2014
Description:
Run or Row
Cover as much distance as possible in 10min.
Post distance!
Cover as much distance as possible in 10min.
Post distance!
Performed by 6 athletes
Podium
Male RX:
2,545 m
Female RX:
2,077 m
Male Scaled:
Female Scaled:
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Wednesday, August 06, 2014
Class:
All
Workout Name:
08/06/2015
Description:
5 rounds for time of:
50 Double Unders
2 Rope climbs
Post time!
LVL1M: 3 rounds, singles, mod. rope climb
LVL1: 4 rounds, doubles, mod. rope climb
LVL2: triples, mod. rope climb.
LVL3: RX'd
50 Double Unders
2 Rope climbs
Post time!
LVL1M: 3 rounds, singles, mod. rope climb
LVL1: 4 rounds, doubles, mod. rope climb
LVL2: triples, mod. rope climb.
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
05:44
Female RX:
8:20
Male Scaled:
Female Scaled:
5:06
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Tuesday, August 05, 2014
Class:
All
Workout Name:
08/05/2014
Description:
3 rounds for time of:
400m Run or Row (weather)
8 DB Squat Cleans 40/25
8 Sit-ups
Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
400m Run or Row (weather)
8 DB Squat Cleans 40/25
8 Sit-ups
Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
7:05
Female RX:
7:47
Male Scaled:
Female Scaled:
11:02
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Friday, August 01, 2014
Class:
All
Workout Name:
Challenge of the Week July 28-Aug 1, 2014
Description:
3 rounds for time
800m Run
30 Sit-ups
30 Push-ups
Post Time!
LVL1M: 200m run, 15 reps each
LVL1: 400m run, 20 reps each
LVL2: 600M run, 25 reps each
LVL3: RX'd
800m Run
30 Sit-ups
30 Push-ups
Post Time!
LVL1M: 200m run, 15 reps each
LVL1: 400m run, 20 reps each
LVL2: 600M run, 25 reps each
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
14:28
Female RX:
20:11
Male Scaled:
Female Scaled:
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