Tuesday, September 30, 2014
Class:
All
Workout Name:
09/30/2014
Description:
Push Press
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
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Monday, September 29, 2014
Class:
All
Workout Name:
09/29/2014
Description:
3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups
Post time!
Scale as needed.
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups
Post time!
Scale as needed.
Performed by 9 athletes
Podium
Male RX:
3:18
Female RX:
2:47
Male Scaled:
5:35
Female Scaled:
3:19
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Saturday, September 27, 2014
Class:
All
Workout Name:
Prize WOD#1 Sept 22-27, 2014
Description:
Prize WOD#1
This WOD must be completed first.
7min
Wall Balls for max reps 20lbs/15lbs
EMOM 5 Deadlifts 185/115lbs
Score is the number of wall balls.
Once the 7min are finished move directly to the next WOD!
Scale as needed!
This WOD must be completed first.
7min
Wall Balls for max reps 20lbs/15lbs
EMOM 5 Deadlifts 185/115lbs
Score is the number of wall balls.
Once the 7min are finished move directly to the next WOD!
Scale as needed!
Performed by 7 athletes
Podium
Male RX:
121 reps
Female RX:
102 reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Prize WOD#2 Sept 22-27, 2014
Description:
Prize WOD#2
To be completed immediately after WOD#1.
10min AMRAP of:
35 Unbroken Double Unders
10 Unbroken Overhead Squats with 2sec pause at bottom 45/35lbs
Score is number of rounds and reps.
To be completed immediately after WOD#1.
10min AMRAP of:
35 Unbroken Double Unders
10 Unbroken Overhead Squats with 2sec pause at bottom 45/35lbs
Score is number of rounds and reps.
Performed by 6 athletes
Podium
Male RX:
6+38reps
Female RX:
7+0reps
Male Scaled:
Female Scaled:
6+2reps
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Friday, September 26, 2014
Class:
All
Workout Name:
09/26/2014
Description:
10 min AMRAP of:
3 Thrusters 95/65
5 Hang Power Cleans 95/65
7 Sumo-Deadlift Highpull 95/65lbs
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
3 Thrusters 95/65
5 Hang Power Cleans 95/65
7 Sumo-Deadlift Highpull 95/65lbs
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
6+0reps
Female RX:
7+5reps
Male Scaled:
Female Scaled:
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Thursday, September 25, 2014
Class:
All
Workout Name:
09/25/2014
Description:
5x200m Runs
45sec break between
Post fastest interval!
45sec break between
Post fastest interval!
Performed by 3 athletes
Podium
Male RX:
0:29
Female RX:
2-way Tie
0:39
Male Scaled:
Female Scaled:
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Wednesday, September 24, 2014
Class:
All
Workout Name:
09/24/2014
Description:
4 rounds for time:
5 Power Cleans 135/85
2 Rope Climbs
Post time!
LVL1M: light weight, mod. rope climb
LVL1: 95/55lbs, mod, rope climb
LVL2: 115/65lbs, mod. rope climb
LVL3: RX'd
5 Power Cleans 135/85
2 Rope Climbs
Post time!
LVL1M: light weight, mod. rope climb
LVL1: 95/55lbs, mod, rope climb
LVL2: 115/65lbs, mod. rope climb
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
4:17
Female RX:
6:59
Male Scaled:
Female Scaled:
2:43
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Tuesday, September 23, 2014
Class:
All
Workout Name:
09/23/2014
Description:
Snatch Grip Deadlift
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, September 22, 2014
Class:
All
Workout Name:
09/22/2014
Description:
Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders
Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders
Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
12:42
Female RX:
9:38
Male Scaled:
10:18
Female Scaled:
10:26
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Saturday, September 20, 2014
Class:
All
Workout Name:
Challenge of the Week Sept 15-20, 2014
Description:
For Time:
Row 500m
15 Pull-ups
15 Thrusters 95/65lbs
Run 400m
15 Box Jumps 24/20
15 KB Swings 50/35lbs
Run 400m
15 Push-ups
15 Power Cleans 95/65lbs
Row 500m
Post time!
LVL1M: 7 reps each, Half meters, light weight 20"/16", mod. pull-ups,
LVL1: 75/45lbs, 40/25lbs, mod pull-ups
LVL2: 85/55lbs, 45/30lbs, mod. pull-ups
LVL3: RX'd
Row 500m
15 Pull-ups
15 Thrusters 95/65lbs
Run 400m
15 Box Jumps 24/20
15 KB Swings 50/35lbs
Run 400m
15 Push-ups
15 Power Cleans 95/65lbs
Row 500m
Post time!
LVL1M: 7 reps each, Half meters, light weight 20"/16", mod. pull-ups,
LVL1: 75/45lbs, 40/25lbs, mod pull-ups
LVL2: 85/55lbs, 45/30lbs, mod. pull-ups
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
13:06
Female RX:
16:14
Male Scaled:
Female Scaled:
15:06
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Friday, September 19, 2014
Class:
All
Workout Name:
09/19/2014
Description:
7 minute AMRAP
7 push press 75/45
7 Kettlebell swings 50/35
7 burpee box overs 24/20
Post rounds and reps!
LVL1M: light weight, no box over burpees
LVL1: 55/25lbs, 40/25lbs, 20"/16"
LVL2: 65/35lbs, 45/30lbs
LVL3: RX'd
7 push press 75/45
7 Kettlebell swings 50/35
7 burpee box overs 24/20
Post rounds and reps!
LVL1M: light weight, no box over burpees
LVL1: 55/25lbs, 40/25lbs, 20"/16"
LVL2: 65/35lbs, 45/30lbs
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
6+1reps
Female RX:
5+1reps
Male Scaled:
Female Scaled:
4+3reps
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Thursday, September 18, 2014
Class:
All
Workout Name:
09/18/2014
Description:
Running
Run 400m
2min rest
Run 200m
2min rest
Run 400m
Post total time including rest.
Run 400m
2min rest
Run 200m
2min rest
Run 400m
Post total time including rest.
Performed by 2 athletes
Podium
Male RX:
Female RX:
7:54
Male Scaled:
Female Scaled:
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Wednesday, September 17, 2014
Class:
All
Workout Name:
09/17/2014
Description:
3 rounds for time of:
5 Deadlifts 225/155lbs
50 Double Unders
20 Push-ups
Post time!
LVL1M: light weight, single skips,
LVL1: 185/115lbs, double skips
LVL2: 205/135lbs, triple skips
LVL3: RX'd
5 Deadlifts 225/155lbs
50 Double Unders
20 Push-ups
Post time!
LVL1M: light weight, single skips,
LVL1: 185/115lbs, double skips
LVL2: 205/135lbs, triple skips
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
Female RX:
3:54
Male Scaled:
7:55
Female Scaled:
5:33
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Tuesday, September 16, 2014
Class:
All
Workout Name:
09/16/2014
Description:
Front Squat
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, September 15, 2014
Class:
All
Workout Name:
09/15/2014
Description:
EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees
Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
3 squat cleans 95/65lbs
5 burpees
Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
Performed by 13 athletes
Podium
Male RX:
3-way Tie
10+0reps
Female RX:
7-way Tie
10+0reps
Male Scaled:
Female Scaled:
10+0reps
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Saturday, September 13, 2014
Class:
All
Workout Name:
Challenge of the Week Sept 8-13, 2014
Description:
For Time
100 Double Unders
20 Burpees
20 Power Snatches (75/45lbs)
20 Burpees
100 Double Unders
Post Time!
LVL1M: 50 skips, 10 reps each, light weight, 50 skips,
LVL1: Double skips, 55/25lbs,
LVL2: Triple Skips, 65/35lbs
LVL3: RX'd
100 Double Unders
20 Burpees
20 Power Snatches (75/45lbs)
20 Burpees
100 Double Unders
Post Time!
LVL1M: 50 skips, 10 reps each, light weight, 50 skips,
LVL1: Double skips, 55/25lbs,
LVL2: Triple Skips, 65/35lbs
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
Female RX:
6:38
Male Scaled:
Female Scaled:
11:07
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Friday, September 12, 2014
Class:
All
Workout Name:
09/12/2014
Description:
For Time:
4 rounds of:
10 Back Squats @ 65%BW
5 Push Jerks @ 65%BW
Post time!
LVL1M: light weight
LVL1: 45% Body weight
LVL2: 55% Body weight
LVL3: RX'd
4 rounds of:
10 Back Squats @ 65%BW
5 Push Jerks @ 65%BW
Post time!
LVL1M: light weight
LVL1: 45% Body weight
LVL2: 55% Body weight
LVL3: RX'd
Performed by 5 athletes
Podium
Male RX:
3:05
Female RX:
Male Scaled:
Female Scaled:
3:57
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Thursday, September 11, 2014
Class:
All
Workout Name:
09/11/2014
Description:
Rowing
2x1000m
2min Rest between
Post fastest interval!
2x1000m
2min Rest between
Post fastest interval!
Performed by 4 athletes
Podium
Male RX:
3:45
Female RX:
4:04
Male Scaled:
Female Scaled:
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Wednesday, September 10, 2014
Class:
All
Workout Name:
09/10/2014
Description:
6 rounds for time of:
10 Kettle bell swings 50/35
200m Run or Row
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
10 Kettle bell swings 50/35
200m Run or Row
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
7:37
Female RX:
7:56
Male Scaled:
Female Scaled:
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Tuesday, September 09, 2014
Class:
All
Workout Name:
09/09/2014
Description:
Hang Power Clean
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, September 08, 2014
Class:
All
Workout Name:
09/08/2014
Description:
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Body weight)
Push-ups
Squats
Post Time!
LVL1M: 5-1 reps, light weight
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Body weight)
Push-ups
Squats
Post Time!
LVL1M: 5-1 reps, light weight
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
5:04
Female RX:
5:30
Male Scaled:
Female Scaled:
6:29
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Saturday, September 06, 2014
Class:
All
Workout Name:
Challenge of the Week Sept 2-6, 2014
Description:
For Time!
21-15-9 reps
KB Swings 50/35lbs
Pull-ups
Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd
21-15-9 reps
KB Swings 50/35lbs
Pull-ups
Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
3:01
Female RX:
3:04
Male Scaled:
Female Scaled:
3:15
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Friday, September 05, 2014
Class:
All
Workout Name:
09/05/2014
Description:
Row
8x45sec
1min Break between
Post total distance.
8x45sec
1min Break between
Post total distance.
Performed by 3 athletes
Podium
Male RX:
1,813 m
Female RX:
1,452 m
Male Scaled:
Female Scaled:
Show All Results
Thursday, September 04, 2014
Class:
All
Workout Name:
09/04/2014
Description:
Push Jerk
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Wednesday, September 03, 2014
Class:
All
Workout Name:
09/03/2014
Description:
3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups
Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups
Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd
Performed by 13 athletes
Podium
Male RX:
3:05
Female RX:
2:51
Male Scaled:
Female Scaled:
7:16
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Tuesday, September 02, 2014
Class:
All
Workout Name:
09/02/2014
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 10 athletes
Podium
Male RX:
100 reps
Female RX:
99 reps
Male Scaled:
Female Scaled:
81 reps
Show All Results
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