Saturday, September 29, 2012
Class:
All
Workout Name:
09-29-2012
Description:
21-15-9-3 reps for time of:
Hand Release Push-ups
Toes to Bar
LVL1M: 15-9-3, Hanging knee raise
LVL1: Knees to Chest
LVL2: Knees to Elbows
LVL3: RX'd
Skill/Strength Development
Work on Completing LVL skills
Hand Release Push-ups
Toes to Bar
LVL1M: 15-9-3, Hanging knee raise
LVL1: Knees to Chest
LVL2: Knees to Elbows
LVL3: RX'd
Skill/Strength Development
Work on Completing LVL skills
Performed by 3 athletes
Podium
Male RX:
4:25
Female RX:
5:23
Male Scaled:
Female Scaled:
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Friday, September 28, 2012
Class:
All
Workout Name:
Oh My Legs!
Description:
For Time:
10 Squats at 60% Body Weight
200m Run
20 Squats
400m Run
30 Squats
600m Run
LVL1M; Air Squats, 2 rounds
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Strength Development
Bench Press
5-5-5-5-5
10 Squats at 60% Body Weight
200m Run
20 Squats
400m Run
30 Squats
600m Run
LVL1M; Air Squats, 2 rounds
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Strength Development
Bench Press
5-5-5-5-5
Performed by 5 athletes
Podium
Male RX:
10:03
Female RX:
9:04
Male Scaled:
Female Scaled:
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Thursday, September 27, 2012
Class:
All
Workout Name:
09-27-2012
Description:
Shoulder Press
5-5-5-5-5
Post heaviest load.
Skill Development
L-sit
accumulate 1min in the L-sit position
5-5-5-5-5
Post heaviest load.
Skill Development
L-sit
accumulate 1min in the L-sit position
Wednesday, September 26, 2012
Class:
All
Workout Name:
09-26-2012
Description:
Nyree's Happy Birthday WOD
Buy in:
37 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
LVL1M: No Burpees, Front Squat 65/45,DB Swings, Single Skips
LVL1: 75/5lbs, Triple Skips
LVL2: RX'd
LVL3: RX'd Sub 12min
Buy in:
37 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
LVL1M: No Burpees, Front Squat 65/45,DB Swings, Single Skips
LVL1: 75/5lbs, Triple Skips
LVL2: RX'd
LVL3: RX'd Sub 12min
Performed by 6 athletes
Podium
Male RX:
10:40
Female RX:
11:35
Male Scaled:
Female Scaled:
27:37
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Tuesday, September 25, 2012
Class:
All
Workout Name:
09-25-2012
Description:
10 Rounds of:
2min Intervals of:
200m Run or 250m Row
10 Deadlifts @ BW
Sit-ups (Get as many sit-ups as you can before the 2min is up)
30 sec break between rounds.
Score is the total number of sit-ups performed over 10 rounds.
LVL1M: 5 rounds, 1/2 BW
LVL1: 7 rounds, 3/4 BW
LVL2: RX'd
LVL3: Rx'd plus 10lbs
Skill/Strength Development
Work on any Skill or Weakness
2min Intervals of:
200m Run or 250m Row
10 Deadlifts @ BW
Sit-ups (Get as many sit-ups as you can before the 2min is up)
30 sec break between rounds.
Score is the total number of sit-ups performed over 10 rounds.
LVL1M: 5 rounds, 1/2 BW
LVL1: 7 rounds, 3/4 BW
LVL2: RX'd
LVL3: Rx'd plus 10lbs
Skill/Strength Development
Work on any Skill or Weakness
Performed by 6 athletes
Podium
Male RX:
218 reps
Female RX:
156 reps
Male Scaled:
Female Scaled:
80 reps
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Monday, September 24, 2012
Class:
All
Workout Name:
09-24-2012
Description:
4 Rounds for Time of:
5 Handstand Push-ups
10 Overhead Walking Lunges 45lbs/35lbs
20 Wall-Balls 20lbs/15lbs
LVL1M: 2 rounds, Decline Push-ups, 25/15lbs, Low Target
LVL1: 3 rounds, Pike Push-ups, 35/25lbs, Low Target
LVL2: RX'd
LVL3: RX'd sub. 7min
Skill Development
Rope climb x5
5 Handstand Push-ups
10 Overhead Walking Lunges 45lbs/35lbs
20 Wall-Balls 20lbs/15lbs
LVL1M: 2 rounds, Decline Push-ups, 25/15lbs, Low Target
LVL1: 3 rounds, Pike Push-ups, 35/25lbs, Low Target
LVL2: RX'd
LVL3: RX'd sub. 7min
Skill Development
Rope climb x5
Performed by 5 athletes
Podium
Male RX:
6:27
Female RX:
Male Scaled:
Female Scaled:
11:57
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Friday, September 21, 2012
Class:
All
Workout Name:
09-21-2012
Description:
4 rounds for time of:
3 Rope Climbs
30 Push-ups
30 Sit-ups
LVL1M: 2 rounds, 15reps each, Modified rope climb
LVL1: 3 rounds, modified rope climb
LVL2: RX'd
LVL3: RX'd sub. 12min
Skill Development
Work on weaknesses
or Skill requirements.
3 Rope Climbs
30 Push-ups
30 Sit-ups
LVL1M: 2 rounds, 15reps each, Modified rope climb
LVL1: 3 rounds, modified rope climb
LVL2: RX'd
LVL3: RX'd sub. 12min
Skill Development
Work on weaknesses
or Skill requirements.
Performed by 2 athletes
Podium
Male RX:
15:22
Female RX:
Male Scaled:
16:36
Female Scaled:
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Thursday, September 20, 2012
Class:
All
Workout Name:
09-20-2012
Description:
Deadlift
3-3-3-3-3
Post heaviest set.
Skill Development
Overhead Squat
3x8
Work on Technique.
3-3-3-3-3
Post heaviest set.
Skill Development
Overhead Squat
3x8
Work on Technique.
Performed by 0 athletes
Podium
Male:
Female:
Wednesday, September 19, 2012
Class:
All
Workout Name:
09-19-2012
Description:
8 Rounds for Max Reps of:
Hang Power Clean 115lbs/75lbs, 20sec
10sec rest
Push Press 115lbs/75lbs, 20sec
10sec rest
Post total number of reps.
LVL1M: 4 rounds lightweight
LVL1: 6 rounds 75lbs/45lbs
LVL2: RX'd
LVL3: RX'd
Skill Development
Box Jumps
3x10
Hang Power Clean 115lbs/75lbs, 20sec
10sec rest
Push Press 115lbs/75lbs, 20sec
10sec rest
Post total number of reps.
LVL1M: 4 rounds lightweight
LVL1: 6 rounds 75lbs/45lbs
LVL2: RX'd
LVL3: RX'd
Skill Development
Box Jumps
3x10
Performed by 8 athletes
Podium
Male RX:
126 reps
Female RX:
120 reps
Male Scaled:
Female Scaled:
77 reps
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Tuesday, September 18, 2012
Class:
All
Workout Name:
09-18-2012
Description:
4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.
Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd
Strength Development
Bench Press
5-5-5-5-5
250m Row
Burpees for the length of time it takes to row.
Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd
Strength Development
Bench Press
5-5-5-5-5
Performed by 7 athletes
Podium
Male RX:
79 reps
Female RX:
79 reps
Male Scaled:
Female Scaled:
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Monday, September 17, 2012
Class:
All
Workout Name:
09-17-2012
Description:
12min AMRAP of:
10 Thrusters 65lbs/45lbs
10 Pull-ups
LVL1M: 6min Light weight
LVL1: 10min /Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd shoot for 9 rounds
Skill Development
Glute Ham Sit-ups
3x8
10 Thrusters 65lbs/45lbs
10 Pull-ups
LVL1M: 6min Light weight
LVL1: 10min /Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd shoot for 9 rounds
Skill Development
Glute Ham Sit-ups
3x8
Performed by 7 athletes
Podium
Male RX:
8+14reps
Female RX:
8+11reps
Male Scaled:
Female Scaled:
9+5reps
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Saturday, September 15, 2012
Class:
All
Workout Name:
09-15-2012
Description:
1 Mile Run with 20 Squats every 100m.
LVL1M: 800m
LVL1: 1200m
LVL2: RX'd
LVL3: RX'd Sub. 14min
LVL1M: 800m
LVL1: 1200m
LVL2: RX'd
LVL3: RX'd Sub. 14min
Performed by 2 athletes
Podium
Male RX:
Female RX:
15:03
Male Scaled:
Female Scaled:
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Friday, September 14, 2012
Class:
All
Workout Name:
09-14-2012
Description:
5 Rounds for time of:
10 Tire Flips
400m Sandbag carry 40lbs/30lbs
LVL1M: 3r, no weight carry
LVL1: 5r, no weight carry
LVL2: RX'd
LVL3: RX'd Sub. 15min
10 Tire Flips
400m Sandbag carry 40lbs/30lbs
LVL1M: 3r, no weight carry
LVL1: 5r, no weight carry
LVL2: RX'd
LVL3: RX'd Sub. 15min
Performed by 11 athletes
Podium
Male RX:
13:35
Female RX:
13:54
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Plan B - Rain WOD
Description:
5 rounds for time of:
10 Med Ball Cleans 20lbs/15lbs
500m Row
LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd sub. 12min
10 Med Ball Cleans 20lbs/15lbs
500m Row
LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd sub. 12min
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 13, 2012
Class:
All
Workout Name:
09-13-2012
Description:
8min AMRAP of:
8 Pull-ups
8 Pistol Squats (4per side)
8 Hand Release Push-ups
LVL1M: Jump Pull-ups, Standard Squats
LVL1: Asst. Pull-ups, Pistols to 16"
LVL2: Asst Pull-ups, Hip below parallel to box
LVL3: RX'd no box
Post rounds and reps
Skill Development
Handstand Holds
3x30sec
8 Pull-ups
8 Pistol Squats (4per side)
8 Hand Release Push-ups
LVL1M: Jump Pull-ups, Standard Squats
LVL1: Asst. Pull-ups, Pistols to 16"
LVL2: Asst Pull-ups, Hip below parallel to box
LVL3: RX'd no box
Post rounds and reps
Skill Development
Handstand Holds
3x30sec
Performed by 5 athletes
Podium
Male RX:
8+5reps
Female RX:
7+4reps
Male Scaled:
Female Scaled:
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Wednesday, September 12, 2012
Class:
All
Workout Name:
Jesse's Bear Complex
Description:
30 Reps for Time of the Following:
Front Squat, Push Press, Back Squat,
Behind the Neck Push Press = 1 rep
Choose Weight. Bar cannot touch floor until one rep is completed.
LVL1M: 10 reps
LVL1: 20 reps
LVL2: RX'd
LVL3: RX'd Sub. 10min
Skill/Strength
Work on weaknesses or skills
Front Squat, Push Press, Back Squat,
Behind the Neck Push Press = 1 rep
Choose Weight. Bar cannot touch floor until one rep is completed.
LVL1M: 10 reps
LVL1: 20 reps
LVL2: RX'd
LVL3: RX'd Sub. 10min
Skill/Strength
Work on weaknesses or skills
Performed by 7 athletes
Podium
Male RX:
7:10
Female RX:
5:18
Male Scaled:
Female Scaled:
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Tuesday, September 11, 2012
Class:
All
Workout Name:
09-11-2012
Description:
Bent Rows
5-5-5-5-5
Post Heaviest Load
Skill Development
Turkish Get-Ups
3x10
5-5-5-5-5
Post Heaviest Load
Skill Development
Turkish Get-Ups
3x10
Monday, September 10, 2012
Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
LVL1M:30-20-10 Triple Skips
LVL1: 40-30-20-10 Triple Skips
LVL2: RX'd
LVL3: RX'd Sub. 8min
Post Time
Strength Development
Overhead Walking Lunge
3x10
Double-unders
Sit-ups
LVL1M:30-20-10 Triple Skips
LVL1: 40-30-20-10 Triple Skips
LVL2: RX'd
LVL3: RX'd Sub. 8min
Post Time
Strength Development
Overhead Walking Lunge
3x10
Performed by 10 athletes
Podium
Male RX:
4:46
Female RX:
5:25
Male Scaled:
Female Scaled:
5:47
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Saturday, September 08, 2012
Class:
All
Workout Name:
09-08-2012
Description:
3X800m Runs
4min Between Intervals
or
3x1000m Row
4min Between Intervals
Post Fastest Interval.
4min Between Intervals
or
3x1000m Row
4min Between Intervals
Post Fastest Interval.
Performed by 2 athletes
Podium
Male RX:
3:30
Female RX:
7:13
Male Scaled:
Female Scaled:
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Friday, September 07, 2012
Class:
All
Workout Name:
09-07-2012
Description:
10 Rounds for Time:
10 Hand Release Push-ups
10 Sit-ups
10 Squats
LVL1M: 5rounds
LVL1: 7rounds
LVL2: RX'd
LVL3: Plyo-Push-ups
Strength Development
Deadlift
5-5-5-5-5
10 Hand Release Push-ups
10 Sit-ups
10 Squats
LVL1M: 5rounds
LVL1: 7rounds
LVL2: RX'd
LVL3: Plyo-Push-ups
Strength Development
Deadlift
5-5-5-5-5
Performed by 10 athletes
Podium
Male RX:
9:17
Female RX:
7:39
Male Scaled:
Female Scaled:
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Thursday, September 06, 2012
Class:
All
Workout Name:
09-06-2012
Description:
Front Squats
5-5-5-5-5
Post heaviest load.
Skill Development
Work on any weakness
5-5-5-5-5
Post heaviest load.
Skill Development
Work on any weakness
Wednesday, September 05, 2012
Class:
All
Workout Name:
09-05-2012
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
Strength Development
Behind the Neck Jerk
5-5-5-5-5
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
Strength Development
Behind the Neck Jerk
5-5-5-5-5
Performed by 10 athletes
Podium
Male RX:
5:44
Female RX:
5:40
Male Scaled:
Female Scaled:
6:17
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Tuesday, September 04, 2012
Class:
All
Workout Name:
09-04-2012
Description:
4 Rounds for Time:
8 Sumo-Deadlift Highpulls 75lbs/55lbs
10 Ab-Rollouts
LVL1M: 3r, Lightweight
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 8min
Post Time
Skill Development
Rope Climb
5X
8 Sumo-Deadlift Highpulls 75lbs/55lbs
10 Ab-Rollouts
LVL1M: 3r, Lightweight
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 8min
Post Time
Skill Development
Rope Climb
5X
Performed by 10 athletes
Podium
Male RX:
3:13
Female RX:
3:36
Male Scaled:
Female Scaled:
5:08
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