Saturday, September 29, 2018
Class:
All
Workout Name:
Prize WOD Sept 24-29, 2018
Description:
For Time:
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap
Performed by 6 athletes
Podium
Male RX:
4:47
Female RX:
7:26
Male Scaled:
9:38
Female Scaled:
8:58
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Friday, September 28, 2018
Class:
All
Workout Name:
09/28/2018
Description:
30-20-10 reps
Knees to Elbows
Wall Balls 20/14lbs
2min Rest
30-20-10 reps
Double Unders
Wall Balls
Post total time including break!
Scale as needed.
Knees to Elbows
Wall Balls 20/14lbs
2min Rest
30-20-10 reps
Double Unders
Wall Balls
Post total time including break!
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
13:57
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Thursday, September 27, 2018
Class:
All
Workout Name:
09/27/2018
Description:
5 Rounds for Time
21/15 Calorie Row
1min Rest between
Post total time including breaks.
21/15 Calorie Row
1min Rest between
Post total time including breaks.
Performed by 1 athlete
Podium
Male RX:
8:50
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, September 26, 2018
Class:
All
Workout Name:
09/26/2018
Description:
Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor
Post rounds and reps!
Scale as needed.
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor
Post rounds and reps!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
8+5reps
Female RX:
9+1reps
Male Scaled:
10+1reps
Female Scaled:
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Tuesday, September 25, 2018
Class:
All
Workout Name:
09/25/2018
Description:
DB Straddle Press - Single Arm
5-5-5-5-5
Post heaviest load!
5-5-5-5-5
Post heaviest load!
Monday, September 24, 2018
Class:
All
Workout Name:
09/24/2018
Description:
3 Rounds For Time:
10 Bent row (95/65)
10 Hang clean (95/65)
10 Push Press (95/65)
Post time!
Scale as needed.
10 Bent row (95/65)
10 Hang clean (95/65)
10 Push Press (95/65)
Post time!
Scale as needed.
Performed by 7 athletes
Podium
Male RX:
3:44
Female RX:
3:19
Male Scaled:
Female Scaled:
3:21
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Saturday, September 22, 2018
Class:
All
Workout Name:
09/22/2018
Description:
4 Rounds for Time of:
5 Push Press 85/55lbs
10 T2B
5 Power snatch 85/55lbs
Post time!
Scale as needed.
5 Push Press 85/55lbs
10 T2B
5 Power snatch 85/55lbs
Post time!
Scale as needed.
Performed by 1 athlete
Podium
Male RX:
Female RX:
5:57
Male Scaled:
Female Scaled:
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Friday, September 21, 2018
Class:
All
Workout Name:
09/21/2018
Description:
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
Men: 185 lbs.
Women: 125 lb.
Post time!
Scale as needed.
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
Men: 185 lbs.
Women: 125 lb.
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
11:03
Female RX:
11:12
Male Scaled:
Female Scaled:
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Thursday, September 20, 2018
Class:
All
Workout Name:
09/20/2018
Description:
Run or Row
3x800m
10 Burpees between
Post total time!
Scale as needed.
3x800m
10 Burpees between
Post total time!
Scale as needed.
Performed by 2 athletes
Podium
Male RX:
12:32
Female RX:
13:37
Male Scaled:
Female Scaled:
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Wednesday, September 19, 2018
Class:
All
Workout Name:
09/16/2018
Description:
21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk
Post Time:
Post time!
Scale as needed.
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk
Post Time:
Post time!
Scale as needed.
Performed by 3 athletes
Podium
Male RX:
Female RX:
9:13
Male Scaled:
Female Scaled:
11:47
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Tuesday, September 18, 2018
Class:
All
Workout Name:
09/18/2018
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 17, 2018
Class:
All
Workout Name:
09/17/2018
Description:
3 Rounds for time:
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Post time!
Scale as needed.
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Post time!
Scale as needed.
Performed by 9 athletes
Podium
Male RX:
8:17
Female RX:
8:34
Male Scaled:
11:39
Female Scaled:
11:11
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Saturday, September 15, 2018
Class:
All
Workout Name:
Challenge of the Week Sept 10-15, 2018
Description:
8min Timecap
5 rep Power Clean
75/45lbs
85/55lbs
95/65lbs
105/75lbs
115/85lbs
125/95lbs
130/100lbs
135/105lbs.add 5lbs each set.
Post total reps!
Scale as needed.
Compare to Sept 30, 2017
5 rep Power Clean
75/45lbs
85/55lbs
95/65lbs
105/75lbs
115/85lbs
125/95lbs
130/100lbs
135/105lbs.add 5lbs each set.
Post total reps!
Scale as needed.
Compare to Sept 30, 2017
Performed by 2 athletes
Podium
Male RX:
55 reps
Female RX:
41 reps
Male Scaled:
Female Scaled:
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Friday, September 14, 2018
Class:
All
Workout Name:
09/14/2018
Description:
12min AMRAP:
30 Double Unders
20 KB Swings 50/35lbs
10 Wall Balls
Post rounds & reps!
Scale as needed.
30 Double Unders
20 KB Swings 50/35lbs
10 Wall Balls
Post rounds & reps!
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
6+30reps
Female RX:
5+36reps
Male Scaled:
Female Scaled:
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Thursday, September 13, 2018
Class:
All
Workout Name:
09/13/2018
Description:
Run or Row
6x200m Run/Row
20 Air Squats
Post total time!
6x200m Run/Row
20 Air Squats
Post total time!
Performed by 2 athletes
Podium
Male RX:
7:42
Female RX:
9:26
Male Scaled:
Female Scaled:
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Wednesday, September 12, 2018
Class:
All
Workout Name:
09/12/2018
Description:
21-15-9 reps of:
Sumo-deadlift highpull 75lbs/55lbs
Burpees
Post time!
Sumo-deadlift highpull 75lbs/55lbs
Burpees
Post time!
Performed by 5 athletes
Podium
Male RX:
3:35
Female RX:
4:42
Male Scaled:
Female Scaled:
8:27
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Tuesday, September 11, 2018
Class:
All
Workout Name:
09/11/2018
Description:
Floor Press
3-3-3-3-3-3-3
2x10 @ 60% of 3 rep
Post heaviest load!
3-3-3-3-3-3-3
2x10 @ 60% of 3 rep
Post heaviest load!
Monday, September 10, 2018
Class:
All
Workout Name:
09/10/2018
Description:
10min AMRAP:
3 Thrusters 95/65lbs
5 Toes to Bar
7 Box Jumps 24/20
Post rounds and reps!
Scale as needed.
3 Thrusters 95/65lbs
5 Toes to Bar
7 Box Jumps 24/20
Post rounds and reps!
Scale as needed.
Performed by 8 athletes
Podium
Male RX:
8+2reps
Female RX:
10+2reps
Male Scaled:
Female Scaled:
8+7reps
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Saturday, September 08, 2018
Class:
All
Workout Name:
Challenge of the Week Sept 4-8, 2018
Description:
Coffland
For Time:
6min Hang (accumulative)
Every time you come off the bar:
800m Run
30 Push-ups
Post time! 40min Time Cap.
Scale as needed.
For Time:
6min Hang (accumulative)
Every time you come off the bar:
800m Run
30 Push-ups
Post time! 40min Time Cap.
Scale as needed.
Performed by 4 athletes
Podium
Male RX:
21:43
Female RX:
21:39
Male Scaled:
Female Scaled:
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Friday, September 07, 2018
Class:
All
Workout Name:
09/07/2018
Description:
5 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges
Post time!
Scale as needed.
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges
Post time!
Scale as needed.
Performed by 5 athletes
Podium
Male RX:
4:24
Female RX:
4:30
Male Scaled:
Female Scaled:
9:29
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Thursday, September 06, 2018
Class:
All
Workout Name:
09/06/2018
Description:
Run or Row
2x1600m
Rest as needed between rounds.
Post total time.
2x1600m
Rest as needed between rounds.
Post total time.
Performed by 2 athletes
Podium
Male RX:
Female RX:
7:47
Male Scaled:
Female Scaled:
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Wednesday, September 05, 2018
Class:
All
Workout Name:
09/05/2018
Description:
5 rounds for time of:
24 Sit-ups
12 Single arm (alternating) DB Push Jerks 50/35lbs
Post time!
Scale as needed.
24 Sit-ups
12 Single arm (alternating) DB Push Jerks 50/35lbs
Post time!
Scale as needed.
Performed by 6 athletes
Podium
Male RX:
5:35
Female RX:
9:08
Male Scaled:
Female Scaled:
8:07
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Tuesday, September 04, 2018
Class:
All
Workout Name:
09/04/2018
Description:
Push Press
5-5-5 @ 70% Strict Press 1RM
3-3-3 @ 80% Strict Press 1RM
2-2-2 @ 90% Strict Press 1RM
2x10 reps @ 50% Strict Press 1RM
Post heaviest load!
5-5-5 @ 70% Strict Press 1RM
3-3-3 @ 80% Strict Press 1RM
2-2-2 @ 90% Strict Press 1RM
2x10 reps @ 50% Strict Press 1RM
Post heaviest load!
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