Wednesday, September 30, 2015
Class:
All
Workout Name:
09/30/2015
Description:
Max reps in 12min.
1x Pull-up
2x Push-ups
3x Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses.
Post total reps!
Scale as needed.
1x Pull-up
2x Push-ups
3x Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses.
Post total reps!
Scale as needed.
Performed by 9 athletes
Podium
Male RX:
316 reps
Female RX:
300 reps
Male Scaled:
261 reps
Female Scaled:
309 reps
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Tuesday, September 29, 2015
Class:
All
Workout Name:
09/29/2015
Description:
Clean & Jerk
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, September 28, 2015
Class:
All
Workout Name:
09/28/2015
Description:
4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits
Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits
Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Performed by 11 athletes
Podium
Male RX:
2:36
Female RX:
2:54
Male Scaled:
Female Scaled:
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Saturday, September 26, 2015
Class:
All
Workout Name:
09/26/2015
Description:
For Time:
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap
Post Time!
LVL1M: Sub push ups for burpees, light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap
Post Time!
LVL1M: Sub push ups for burpees, light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 25, 2015
Class:
All
Workout Name:
09/25/2015
Description:
For max calories
5 minute time cap
Run 400m
20 Push-ups
Row for max calories
Rest 3 minutes
Repeat time cap for two more rounds
Swap out push-ups for box jumps in round 2, then pull-ups in round 3
Post total calories added together from 3 time caps!
Scale as needed!
5 minute time cap
Run 400m
20 Push-ups
Row for max calories
Rest 3 minutes
Repeat time cap for two more rounds
Swap out push-ups for box jumps in round 2, then pull-ups in round 3
Post total calories added together from 3 time caps!
Scale as needed!
Performed by 3 athletes
Podium
Male RX:
116 reps
Female RX:
63 reps
Male Scaled:
Female Scaled:
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Thursday, September 24, 2015
Class:
All
Workout Name:
09/24/2015
Description:
Rowing
1:30 on 1:30 off x6
Post farthest distance.
1:30 on 1:30 off x6
Post farthest distance.
Performed by 1 athlete
Podium
Male RX:
Female RX:
333 m
Male Scaled:
Female Scaled:
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Wednesday, September 23, 2015
Class:
All
Workout Name:
Prize WOD for Sept 21-26,2015
Description:
Nyree's Happy Birthday WOD
Buy in:
40 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
Cash out: 400m Run
Post time!
LVL1M: No Burpees, Front Squat light weight,DB Swings, Single Skips
LVL1: 75/45lbs, Triple Skips
LVL2: 85/55lbs
LVL3: RX'd
Buy in:
40 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
Cash out: 400m Run
Post time!
LVL1M: No Burpees, Front Squat light weight,DB Swings, Single Skips
LVL1: 75/45lbs, Triple Skips
LVL2: 85/55lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
Female RX:
14:32
Male Scaled:
25:19
Female Scaled:
25:48
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Tuesday, September 22, 2015
Class:
All
Workout Name:
09/22/2015
Description:
Three Position Clean
3-3-3-3-3-3
Each rep consist of Hang, Knee, & Floor Position clean
Post heaviest load!
3-3-3-3-3-3
Each rep consist of Hang, Knee, & Floor Position clean
Post heaviest load!
Monday, September 21, 2015
Class:
All
Workout Name:
09/21/2015
Description:
For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row
LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row
LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Performed by 6 athletes
Podium
Male RX:
8:23
Female RX:
10:37
Male Scaled:
Female Scaled:
9:02
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Saturday, September 19, 2015
Class:
All
Workout Name:
Challenge of the Week Sept 14-19, 2015
Description:
For time:
50 Double Unders
25 Sit-ups
50 Double Unders
25 Push-ups
50 Double Unders
25 V-sits
50 Double Unders
Post time!
Scale as needed.
50 Double Unders
25 Sit-ups
50 Double Unders
25 Push-ups
50 Double Unders
25 V-sits
50 Double Unders
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
Female RX:
5:36
Male Scaled:
Female Scaled:
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Friday, September 18, 2015
Class:
All
Workout Name:
09/18/2015
Description:
5 Rounds for Time:
6 Split Jerks 115lbs/75lbs
8 Box Jumps 24"/20"
LVL1M: 3r, light weight, , 16/20"
LVL1: 4r, 95lbs/55lbs 16/20"
LVL2: 105/75lbs
LVL3: RX'd,
6 Split Jerks 115lbs/75lbs
8 Box Jumps 24"/20"
LVL1M: 3r, light weight, , 16/20"
LVL1: 4r, 95lbs/55lbs 16/20"
LVL2: 105/75lbs
LVL3: RX'd,
Performed by 1 athlete
Podium
Male RX:
Female RX:
08:04
Male Scaled:
Female Scaled:
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Thursday, September 17, 2015
Class:
All
Workout Name:
09/17/2015
Description:
Intervals
Run 10x200m
or
Row 10x250m
Rest 1 minute between intervals.
Post Total time including breaks.
Run 10x200m
or
Row 10x250m
Rest 1 minute between intervals.
Post Total time including breaks.
Performed by 1 athlete
Podium
Male RX:
Female RX:
23:47
Male Scaled:
Female Scaled:
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Wednesday, September 16, 2015
Class:
All
Workout Name:
09/16/205
Description:
3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs
Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs
Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
Performed by 10 athletes
Podium
Male RX:
7:37
Female RX:
7:21
Male Scaled:
Female Scaled:
9:36
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Tuesday, September 15, 2015
Class:
All
Workout Name:
09/15/2015
Description:
Three Position Power Snatch
3-3-3-3-3-3
Each rep consists of Hang, knee & floor Position power snatch.
Post heaviest load!
3-3-3-3-3-3
Each rep consists of Hang, knee & floor Position power snatch.
Post heaviest load!
Monday, September 14, 2015
Class:
All
Workout Name:
09/14/2015
Description:
For max rounds
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.
Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.
Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
Performed by 13 athletes
Podium
Male RX:
10+3reps
Female RX:
10+0reps
Male Scaled:
8+4reps
Female Scaled:
8+14reps
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Saturday, September 12, 2015
Class:
All
Workout Name:
Challenge of the Week Sept 8-12, 2015
Description:
5 rounds for time
6 Pull-ups
9 Sumo-deadlift highpull 75/55lbs
12 Box Jumps 24/20
Post Time!
LVL1M: 3 rounds, mod pull-ups, light weight, 20"/16"
LVL1: 55/35lbs, mod pull-ups, 20"/16"
LVL2: 65/45lbs, mod pull-ups
LVL3: RX'd
6 Pull-ups
9 Sumo-deadlift highpull 75/55lbs
12 Box Jumps 24/20
Post Time!
LVL1M: 3 rounds, mod pull-ups, light weight, 20"/16"
LVL1: 55/35lbs, mod pull-ups, 20"/16"
LVL2: 65/45lbs, mod pull-ups
LVL3: RX'd
Performed by 4 athletes
Podium
Male RX:
5:47
Female RX:
7:06
Male Scaled:
Female Scaled:
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Friday, September 11, 2015
Class:
All
Workout Name:
09/11/2015
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 Barbell Overhead 65/45lbs
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 Barbell Overhead 65/45lbs
Performed by 2 athletes
Podium
Male RX:
Female RX:
3:59
Male Scaled:
Female Scaled:
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Thursday, September 10, 2015
Class:
All
Workout Name:
09/10/2015
Description:
Cover max distance
Run or Row in 10 minutes
Post distance in meters!
Run or Row in 10 minutes
Post distance in meters!
Performed by 3 athletes
Podium
Male RX:
Female RX:
1.80 km
Male Scaled:
Female Scaled:
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Wednesday, September 09, 2015
Class:
All
Workout Name:
09/09/2015
Description:
For max reps
8x[20:10] Back squat (135#/95)
Bar must stay on back throughout entire WOD
Post total reps!
LVL1M: Light weight
LVL1: 105/75lbs
LVL2: 115/85lbs
LVL3: RX'd
8x[20:10] Back squat (135#/95)
Bar must stay on back throughout entire WOD
Post total reps!
LVL1M: Light weight
LVL1: 105/75lbs
LVL2: 115/85lbs
LVL3: RX'd
Performed by 3 athletes
Podium
Male RX:
63 reps
Female RX:
70 reps
Male Scaled:
Female Scaled:
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Tuesday, September 08, 2015
Class:
All
Workout Name:
09/08/2015
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
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
Performed by 7 athletes
Podium
Male RX:
51 reps
Female RX:
88 reps
Male Scaled:
Female Scaled:
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Thursday, September 03, 2015
Class:
All
Workout Name:
09/03/2015
Description:
Time trial
Run or Row 2000m
Post time!
Run or Row 2000m
Post time!
Performed by 5 athletes
Podium
Male RX:
7:48
Female RX:
9:34
Male Scaled:
Female Scaled:
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Wednesday, September 02, 2015
Class:
All
Workout Name:
Challenge of the Week Aug 31-Sept 3, 2015
Description:
21-15-9 reps of
Power Clean 95/65lbs
Front Rack Walking Lunge 95/65lbs
Push Jerk
Post Time:
LVL1M: light weight
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs
Power Clean 95/65lbs
Front Rack Walking Lunge 95/65lbs
Push Jerk
Post Time:
LVL1M: light weight
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs
Performed by 9 athletes
Podium
Male RX:
10:25
Female RX:
8:36
Male Scaled:
Female Scaled:
7:59
Show All Results
Tuesday, September 01, 2015
Class:
All
Workout Name:
09/01/2015
Description:
Deadlift
5-5-3-3-1
Start at 65% of 1RM
Post heaviest load!
5-5-3-3-1
Start at 65% of 1RM
Post heaviest load!
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