Friday, September 30, 2016
Class:
All
Workout Name:
09/30/2016
Description:
10min AMRAP:
5 Thrusters 95/65lbs
5 Toes to Bar
5 Box Jumps 24/20
Post rounds and reps!
LVL1M: 5min, light weight, HKR, 20/16"
LVL1: 8min, 75/45lbs, HKR, 20"/16"
LVL2: 85/55lbs, K2C
LVL3: RX'd
5 Thrusters 95/65lbs
5 Toes to Bar
5 Box Jumps 24/20
Post rounds and reps!
LVL1M: 5min, light weight, HKR, 20/16"
LVL1: 8min, 75/45lbs, HKR, 20"/16"
LVL2: 85/55lbs, K2C
LVL3: RX'd
Performed by 6 athletes
Podium
Male RX:
8+8reps
Female RX:
8+5reps
Male Scaled:
8+2reps
Female Scaled:
7+4reps
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Thursday, September 29, 2016
Class:
All
Workout Name:
09/29/2016
Description:
Run or Row
4 x 600m
2min Rest between
'
Post fastest Interval.
4 x 600m
2min Rest between
'
Post fastest Interval.
Performed by 1 athlete
Podium
Male RX:
Female RX:
3:00
Male Scaled:
Female Scaled:
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Wednesday, September 28, 2016
Class:
All
Workout Name:
09/28/2016
Description:
21-15-9 reps of:
Calorie row
Bupees
Post time!
Scale as needed.
Calorie row
Bupees
Post time!
Scale as needed.
Performed by 9 athletes
Podium
Male RX:
6:29
Female RX:
5:59
Male Scaled:
Female Scaled:
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Tuesday, September 27, 2016
Class:
All
Workout Name:
09/27/2016
Description:
Push Press
3-3-3-3-3-3-3
2x10 @ 50% of 3R
Post heaviest load!
3-3-3-3-3-3-3
2x10 @ 50% of 3R
Post heaviest load!
Monday, September 26, 2016
Class:
All
Workout Name:
09/26/2016
Description:
4 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges
Post time!
LVL1M: 2 rounds, light weight, GTO
LVL1: 3 rounds, 55/25lbs, GTO
LVL2: 65/35lbs
LVL3: RX'd
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges
Post time!
LVL1M: 2 rounds, light weight, GTO
LVL1: 3 rounds, 55/25lbs, GTO
LVL2: 65/35lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
2:57
Female RX:
3:03
Male Scaled:
Female Scaled:
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Saturday, September 24, 2016
Class:
All
Workout Name:
Prize WOD for Week of Sept 19-24, 2016
Description:
3x3min AMRAPs
3 Power Cleans 115/75lbs
4 Burpees
5 Wall Balls 20/14lbs
1min Rest between
Post total reps for all AMRAPs added together.
Scale as needed.
3 Power Cleans 115/75lbs
4 Burpees
5 Wall Balls 20/14lbs
1min Rest between
Post total reps for all AMRAPs added together.
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
124 reps
Female RX:
130 reps
Male Scaled:
Female Scaled:
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Friday, September 23, 2016
Class:
All
Workout Name:
09/23/2016
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.
Compare to Sept. 19, 2015
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.
Compare to Sept. 19, 2015
Performed by 3 athletes
Podium
Male RX:
4:12
Female RX:
6:42
Male Scaled:
Female Scaled:
8:18
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Thursday, September 22, 2016
Class:
All
Workout Name:
09/22/2016
Description:
Run or Row
3x1000m (1km)
4min rest between.
Post fastest interval.
Scale as needed.
3x1000m (1km)
4min rest between.
Post fastest interval.
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
3:49
Female RX:
4:26
Male Scaled:
Female Scaled:
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Wednesday, September 21, 2016
Class:
All
Workout Name:
09/21/2016
Description:
5 rounds for time:
7 Deadlifts 95/65lbs
7 Front Squats 95/65
10 calorie Row
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
7 Deadlifts 95/65lbs
7 Front Squats 95/65
10 calorie Row
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Performed by 7 athletes
Podium
Male RX:
5:31
Female RX:
6:48
Male Scaled:
Female Scaled:
8:24
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Tuesday, September 20, 2016
Class:
All
Workout Name:
09/20/2016
Description:
Deadlift
3-3-3-3-3-3-3
2x10 reps at 50% of 3R finished with.
Post heaviest load.
3-3-3-3-3-3-3
2x10 reps at 50% of 3R finished with.
Post heaviest load.
Monday, September 19, 2016
Class:
All
Workout Name:
09/19/2016
Description:
4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, Knees to chest
LVL3: RX'd
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, Knees to chest
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
3:49
Female RX:
4:11
Male Scaled:
5:07
Female Scaled:
04:58
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Saturday, September 17, 2016
Class:
All
Workout Name:
Challenge of the Week Sept 12-17, 2016
Description:
12min AMRAP:
5 OHS 65/45
10 Pull-ups
15 V-Sits
Post rounds & reps
Scale as needed.
5 OHS 65/45
10 Pull-ups
15 V-Sits
Post rounds & reps
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
5+0reps
Female RX:
8+12reps
Male Scaled:
Female Scaled:
7+5reps
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Friday, September 16, 2016
Class:
All
Workout Name:
09/16/2016
Description:
21-15-9 reps of:
Sumo-deadlift highpull 75lbs/55lbs
Burpees
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Sumo-deadlift highpull 75lbs/55lbs
Burpees
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
Performed by 2 athletes
Podium
Male RX:
2:58
Female RX:
5:29
Male Scaled:
Female Scaled:
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Thursday, September 15, 2016
Class:
All
Workout Name:
09/15/2016
Description:
Run or Row
5km
Post time!
Scale as needed.
5km
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
23:12
Female RX:
23:27
Male Scaled:
Female Scaled:
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Wednesday, September 14, 2016
Class:
All
Workout Name:
09/14/2016
Description:
30-20-10 reps
K2E
Wall Balls 20/14lbs
2min Rest
30-20-10 reps
Double Unders
Wall Balls
Post total time including break!
Scale as needed.
K2E
Wall Balls 20/14lbs
2min Rest
30-20-10 reps
Double Unders
Wall Balls
Post total time including break!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
11:01
Female RX:
14:39
Male Scaled:
Female Scaled:
22:25
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Tuesday, September 13, 2016
Class:
All
Workout Name:
09/13/2016
Description:
Hang Squat Clean
3-3-3-3-3-3-3
Post heaviest load!
3-3-3-3-3-3-3
Post heaviest load!
Monday, September 12, 2016
Class:
All
Workout Name:
09/12/2016
Description:
10min AMRAP:
5 Shoulder to Overhead 95/65lbs
10 Box Jumps 24/20
15 KB Swings 50/35lbs
Post rounds & Reps!
LVL1M: light weight, 20"/16"
LVL1: 75/45lbs, 20"/16", 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd
5 Shoulder to Overhead 95/65lbs
10 Box Jumps 24/20
15 KB Swings 50/35lbs
Post rounds & Reps!
LVL1M: light weight, 20"/16"
LVL1: 75/45lbs, 20"/16", 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd
Performed by 9 athletes
Podium
Male RX:
7+9reps
Female RX:
6+23reps
Male Scaled:
Female Scaled:
6+13reps
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Saturday, September 10, 2016
Class:
All
Workout Name:
Challenge of the Week Sept 6-10, 2016
Description:
For Time:
40 Calorie Row
35 Thrusters 45/35lbs
30 T2B
35 Thrusters
40 Calorie Row
Post time!
Scale as needed.
40 Calorie Row
35 Thrusters 45/35lbs
30 T2B
35 Thrusters
40 Calorie Row
Post time!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
11:38
Female RX:
11:059
Male Scaled:
13:39
Female Scaled:
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Friday, September 09, 2016
Class:
All
Workout Name:
09/09/2016
Description:
Clean & Jerk
2-2-2-2-2-2-2-2
Post heaviest load!
2-2-2-2-2-2-2-2
Post heaviest load!
Thursday, September 08, 2016
Class:
All
Workout Name:
09/08/2016
Description:
Run or Row
4x800m
2min Rest between
Post fastest interval. Try to keep within 20sec of each interval.
4x800m
2min Rest between
Post fastest interval. Try to keep within 20sec of each interval.
Performed by 3 athletes
Podium
Male RX:
3:39
Female RX:
3:40
Male Scaled:
Female Scaled:
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Wednesday, September 07, 2016
Class:
All
Workout Name:
09/07/2016
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
Compare to Sept 21, 2015
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
Compare to Sept 21, 2015
Performed by 8 athletes
Podium
Male RX:
8:12
Female RX:
9:04
Male Scaled:
Female Scaled:
9:57
Show All Results
Tuesday, September 06, 2016
Class:
All
Workout Name:
09/06/2016
Description:
12-9-6 reps of:
Power Snatch 85/65lbs
HR Push-ups
Post time!
LVL1M: light weight
LVL1: 65/45lbs
LVL2: 75/55lbs
LVL3: RX'd
Power Snatch 85/65lbs
HR Push-ups
Post time!
LVL1M: light weight
LVL1: 65/45lbs
LVL2: 75/55lbs
LVL3: RX'd
Performed by 8 athletes
Podium
Male RX:
1:54
Female RX:
2:50
Male Scaled:
3:17
Female Scaled:
2:22
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Friday, September 02, 2016
Class:
All
Workout Name:
Challenge of the Week Aug 29-Sept 2, 2016
Description:
5 Rounds for Time
20 Walking lunges
10 Push-ups
20 Double Unders
EMOM 2 Burpees
Post Time!
Scale as needed.
20 Walking lunges
10 Push-ups
20 Double Unders
EMOM 2 Burpees
Post Time!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
5:08
Female RX:
5:55
Male Scaled:
Female Scaled:
7:36
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Thursday, September 01, 2016
Class:
All
Workout Name:
09/01/2016
Description:
Run or Row
4x4min Time Trial
3min Rest between
Post furthest distance!
4x4min Time Trial
3min Rest between
Post furthest distance!
Performed by 2 athletes
Podium
Male RX:
Female RX:
1,014 m
Male Scaled:
Female Scaled:
Show All Results
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