Monday, September 30, 2013
Class:
All
Workout Name:
09-30-2013
Description:
5 rounds for time of:
250m Row
1 Rope Climb
6 Power Snatches 95/65lbs
Post time.
LVL1M: 3 rounds, mod. Rope climb, light weight
LVL1: 4 rounds, mod. Rope climb, 75/45lbs
LVL2: Mod. Rope climb, 85/55lbs
LVL3: RX'd
250m Row
1 Rope Climb
6 Power Snatches 95/65lbs
Post time.
LVL1M: 3 rounds, mod. Rope climb, light weight
LVL1: 4 rounds, mod. Rope climb, 75/45lbs
LVL2: Mod. Rope climb, 85/55lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
9:41
Female RX:
14:35
Male Scaled:
Female Scaled:
10:15
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Saturday, September 28, 2013
Class:
All
Workout Name:
09-28-2013
Description:
3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups
Post time.
LVL1M: light weight, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups
Post time.
LVL1M: light weight, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
3:14
Female RX:
4:49
Male Scaled:
Female Scaled:
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Friday, September 27, 2013
Class:
All
Workout Name:
09-27-2013
Description:
3 Rounds for time:
8 Power Cleans 115/75lbs
12 Pull-ups
16 Double Unders
Post time.
LVL1M: light weight,mod. Pull-ups, singles
LVL1: 95/55, mod. Pull-ups, doubles
LVL2:105/65, mod. Pull-ups, triples
LVL3: RX'd
8 Power Cleans 115/75lbs
12 Pull-ups
16 Double Unders
Post time.
LVL1M: light weight,mod. Pull-ups, singles
LVL1: 95/55, mod. Pull-ups, doubles
LVL2:105/65, mod. Pull-ups, triples
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
5:05
Female RX:
4:08
Male Scaled:
Female Scaled:
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Thursday, September 26, 2013
Class:
All
Workout Name:
09-26-2013
Description:
5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs
Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs
Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24
Performed by 4 athletes
Podium
Male RX:
83 reps
Female RX:
88 reps
Male Scaled:
Female Scaled:
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Wednesday, September 25, 2013
Class:
All
Workout Name:
09-25-2013
Description:
3 rounds for time of:
10 Toes to Bar
15 Kettle bell swings 50/35lbs
Post time.
LVL1M: 2 rounds, hang knee raise, light weight
LVL1: Hang knee raise, 35/20lbs
LVL2: Knees to chest, 45/30
LVL3: RX'd
10 Toes to Bar
15 Kettle bell swings 50/35lbs
Post time.
LVL1M: 2 rounds, hang knee raise, light weight
LVL1: Hang knee raise, 35/20lbs
LVL2: Knees to chest, 45/30
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
2:05
Female RX:
2:49
Male Scaled:
Female Scaled:
3:16
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Tuesday, September 24, 2013
Class:
All
Workout Name:
09-24-2013
Description:
Front Squat
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Monday, September 23, 2013
Class:
All
Workout Name:
Nyree's Birthday Crippler (Workout of the Week)
Description:
For Time:
38 Sit-ups
38 Deadlifts 135/95lbs
38 Push-ups
38 Deadlifts 135/95lbs
38 Pul-ups
Post Time!
LVL1M: 15 reps each, light load, mod. pull-ups
LVL1: 25 reps each, 115/75lbs, mod. pull-ups
LVL2; Mod. Pull-ups
LVL3: RX'd
38 Sit-ups
38 Deadlifts 135/95lbs
38 Push-ups
38 Deadlifts 135/95lbs
38 Pul-ups
Post Time!
LVL1M: 15 reps each, light load, mod. pull-ups
LVL1: 25 reps each, 115/75lbs, mod. pull-ups
LVL2; Mod. Pull-ups
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
5:06
Female RX:
7:23
Male Scaled:
Female Scaled:
8:53
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Saturday, September 21, 2013
Class:
All
Workout Name:
Challenge of the Week Sept 16-21, 2013
Description:
10min AMRAP of:
5 Box Jumps 24/20
7 Deadlifts 105/55lbs
9 Push Press 105/55lbs
Post rounds and reps.
LVL1M: 5min, 20/16, light weight
LVL1: 7min, 95/45lbs
LVL2: RX'd
LVL3: 28/24
5 Box Jumps 24/20
7 Deadlifts 105/55lbs
9 Push Press 105/55lbs
Post rounds and reps.
LVL1M: 5min, 20/16, light weight
LVL1: 7min, 95/45lbs
LVL2: RX'd
LVL3: 28/24
Performed by 7 athletes
Podium
Male RX:
10+12reps
Female RX:
10+2reps
Male Scaled:
Female Scaled:
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Friday, September 20, 2013
Class:
All
Workout Name:
09/20/2013
Description:
Running or Rowing
Cover Max Distance in 10min
Post distance.
LVL1M: 5min
LVL1: 8min
LVL2:RX'd
LVL3: RX'd
Cover Max Distance in 10min
Post distance.
LVL1M: 5min
LVL1: 8min
LVL2:RX'd
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 19, 2013
Class:
All
Workout Name:
09/19/2013
Description:
21-15-9 reps of:
DB Hang Cleans 45/25lbs
Handstand push-ups
Post time!
LVL1M: light weight, Mod. Push-ups
LVL1: 35/15lbs, Mod. Push-ups
LVL2: 40/ 20lbs, Mod. Push-ups
LVL3: RX'd
DB Hang Cleans 45/25lbs
Handstand push-ups
Post time!
LVL1M: light weight, Mod. Push-ups
LVL1: 35/15lbs, Mod. Push-ups
LVL2: 40/ 20lbs, Mod. Push-ups
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
4:44
Female RX:
4:46
Male Scaled:
Female Scaled:
4:28
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Wednesday, September 18, 2013
Class:
All
Workout Name:
09/18/2013
Description:
AMRAP
1 Thruster 95/65lbs
5 Pull-ups
Add 1 Thurster each round until bar is dropped.
Post total Thruster reps!
LVL1M: light weight. Mod. Pull-ups
LVL1: 75/45, mod. Pull-ups
LVL2: 85/55, mod. Pull-ups
LVL3: RX'd
1 Thruster 95/65lbs
5 Pull-ups
Add 1 Thurster each round until bar is dropped.
Post total Thruster reps!
LVL1M: light weight. Mod. Pull-ups
LVL1: 75/45, mod. Pull-ups
LVL2: 85/55, mod. Pull-ups
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
98 reps
Female RX:
148 reps
Male Scaled:
Female Scaled:
101 reps
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Tuesday, September 17, 2013
Class:
All
Workout Name:
09/17/2013
Description:
Power Snatch
5-5-5-5-5
Post heaviest load.
5-5-5-5-5
Post heaviest load.
Monday, September 16, 2013
Class:
All
Workout Name:
09/16/2013
Description:
3 rounds of:
1min Max Calorie Row
1min Max Box Jumps 24/20
1min Max KB Swings 50/35lbs
1min Rest
Post total reps added together.
LVL1M: 2 rounds, 20/16, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: 28/24
1min Max Calorie Row
1min Max Box Jumps 24/20
1min Max KB Swings 50/35lbs
1min Rest
Post total reps added together.
LVL1M: 2 rounds, 20/16, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: 28/24
Performed by 6 athletes
Podium
Male RX:
192 reps
Female RX:
181 reps
Male Scaled:
Female Scaled:
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Saturday, September 14, 2013
Class:
All
Workout Name:
09/14/2013
Description:
30-20-10-20-30 reps of:
Kettle Bell Swings 50/35
Sit-ups
Post Time.
LVL1M: 30-20-10 reps, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: RX'd
Kettle Bell Swings 50/35
Sit-ups
Post Time.
LVL1M: 30-20-10 reps, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
6:43
Female RX:
7:07
Male Scaled:
Female Scaled:
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Friday, September 13, 2013
Class:
All
Workout Name:
09/13/2013
Description:
Time Trial Row
Age + Bodyweight = The amount of calories you need to row.
Post Time and calories rowed. Put calories in comments.
LVL1M: Half of total calories
LVL1: of Total Calories
LVL2: RX'd
LVL3: RX'd
Age + Bodyweight = The amount of calories you need to row.
Post Time and calories rowed. Put calories in comments.
LVL1M: Half of total calories
LVL1: of Total Calories
LVL2: RX'd
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
12:22
Female RX:
15:11
Male Scaled:
Female Scaled:
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Thursday, September 12, 2013
Class:
All
Workout Name:
09/12/2013
Description:
21-15-9 reps of:
Power Snatch 95/65lbs
Pull-ups
Post Time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 65/35lbs, Mod Pull-ups
LVL2: 85/55lbs, Mod Pull-ups
LVL3: RX'd
Power Snatch 95/65lbs
Pull-ups
Post Time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 65/35lbs, Mod Pull-ups
LVL2: 85/55lbs, Mod Pull-ups
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
6:19
Female RX:
9:40
Male Scaled:
Female Scaled:
5:09
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Wednesday, September 11, 2013
Class:
All
Workout Name:
Challenge of the Week Sept 9-14, 2013
Description:
9min AMRAP of:
3 Deadlifts @225/165lbs
6 Push-ups
9 Squats
Post Rounds & Reps
LVL1M: 5min, light weight
LVL1: 185/115lbs
LVL2: 205/135lbs
LVL3: RX'd
3 Deadlifts @225/165lbs
6 Push-ups
9 Squats
Post Rounds & Reps
LVL1M: 5min, light weight
LVL1: 185/115lbs
LVL2: 205/135lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
15+9reps
Female RX:
16+5reps
Male Scaled:
Female Scaled:
12+8reps
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Tuesday, September 10, 2013
Class:
All
Workout Name:
09/10/2013
Description:
Split Jerk
3-3-3-3-3-3-3
Post heaviest load.
3-3-3-3-3-3-3
Post heaviest load.
Monday, September 09, 2013
Class:
All
Workout Name:
09/09/2013
Description:
Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders
Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders
Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
7:01
Female RX:
8:26
Male Scaled:
14:28
Female Scaled:
11:32
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Saturday, September 07, 2013
Class:
All
Workout Name:
Challenge of the Week Sept 3-7, 2013
Description:
10 Rounds of:
2min Intervals of:
200m Run or 250m Row
10 Deadlifts @ Body weight
Sit-ups(get as many as you can in the remaining time).
30 sec break between intervals
Score is the number of sit-ups performed in 10 rounds. Compare to Sept 25, 2012
LVL1M: 5 rounds, light weight
LVL1: 8 rounds, 65% Body weight
LVL2: 75% body weight
LVL3: RX'd
2min Intervals of:
200m Run or 250m Row
10 Deadlifts @ Body weight
Sit-ups(get as many as you can in the remaining time).
30 sec break between intervals
Score is the number of sit-ups performed in 10 rounds. Compare to Sept 25, 2012
LVL1M: 5 rounds, light weight
LVL1: 8 rounds, 65% Body weight
LVL2: 75% body weight
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
255 reps
Female RX:
201 reps
Male Scaled:
Female Scaled:
129 reps
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Friday, September 06, 2013
Class:
All
Workout Name:
09-06-2013
Description:
5 Rounds for time of:
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups
Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups
Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
5:10
Female RX:
4:28
Male Scaled:
Female Scaled:
7:13
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Thursday, September 05, 2013
Class:
All
Workout Name:
09-05-2013
Description:
10 Power Cleans 115/85lbs
200m Run
9 Power Cleans
200m Run
8 Power Cleans
........all the way down to
1 Power Clean
200m Run
Post Time!
LVL1M: 3 reps down to 1 reps + runs, light weight
LVL1: 5 reps down to 1 rep + runs, 95/65lbs
LVL2: 8 reps down to 1 rep + runs 105/75lbs
LVL3: RX'd
200m Run
9 Power Cleans
200m Run
8 Power Cleans
........all the way down to
1 Power Clean
200m Run
Post Time!
LVL1M: 3 reps down to 1 reps + runs, light weight
LVL1: 5 reps down to 1 rep + runs, 95/65lbs
LVL2: 8 reps down to 1 rep + runs 105/75lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
12:58
Female RX:
16:01
Male Scaled:
Female Scaled:
16:14
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Wednesday, September 04, 2013
Class:
All
Workout Name:
09-04-2013
Description:
10x100m Sprints
Easy walk back for recovery
Post Fastest interval.
LVL1M: 4 sprints
LVL1: 6 sprints
LVL2: 8 sprints
LVL3: RX'd
Easy walk back for recovery
Post Fastest interval.
LVL1M: 4 sprints
LVL1: 6 sprints
LVL2: 8 sprints
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
0:12
Female RX:
2-way Tie
0:15
Male Scaled:
Female Scaled:
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Tuesday, September 03, 2013
Class:
All
Workout Name:
09-03-2013
Description:
For Time:
30 Back Squats 135/95lbs
1000m Row
LVL1M: 15 Squats light weight, 500m row
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd
30 Back Squats 135/95lbs
1000m Row
LVL1M: 15 Squats light weight, 500m row
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
5:27
Female RX:
5:31
Male Scaled:
Female Scaled:
Show All Results
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