Friday, January 31, 2014
Class:
All
Workout Name:
Sumooooooo
Description:
12min AMRAP
10 Sumo Deadlifts (no High pull)
20 Situps
30 Lunges
40 DU
10 Sumo Deadlifts (no High pull)
20 Situps
30 Lunges
40 DU
Performed by 9 athletes
Podium
Male RX:
4+23reps
Female RX:
6+40reps
Male Scaled:
3+16reps
Female Scaled:
3+7reps
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Thursday, January 30, 2014
Class:
All
Workout Name:
Time to Dominate
Description:
4 Rounds
250m Row
7 Strict Pullups
7 Dips
7 DB Shoulder to OH 70/45
250m Row
7 Strict Pullups
7 Dips
7 DB Shoulder to OH 70/45
Performed by 7 athletes
Podium
Male RX:
10:30
Female RX:
Male Scaled:
14:11
Female Scaled:
14:16
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Wednesday, January 29, 2014
Class:
All
Workout Name:
Say What?
Description:
4 Rounds
15 Goblet Squats
20ft Walking Planks
15 Slam Balls
20 V-ups
15 Goblet Squats
20ft Walking Planks
15 Slam Balls
20 V-ups
Performed by 8 athletes
Podium
Male RX:
9:18
Female RX:
8:56
Male Scaled:
Female Scaled:
9:41
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Tuesday, January 28, 2014
Class:
All
Workout Name:
BurBox and Unders
Description:
75 Burpee Box Jumps 24/20
200 DU
200 DU
Performed by 14 athletes
Podium
Male RX:
13:35
Female RX:
11:22
Male Scaled:
19:45
Female Scaled:
15:04
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Monday, January 27, 2014
Class:
All
Workout Name:
CrossFit Games Open 13.4
Description:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Performed by 19 athletes
Podium
Male RX:
91 reps
Female RX:
75 reps
Male Scaled:
2-way Tie
48 reps
Female Scaled:
46 reps
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Saturday, January 25, 2014
Class:
All
Workout Name:
Bear Complex
Description:
5 Sets of
7 UB Rounds of
Power Clean
Front Squat
Push Press
Back Squat
Push Press
For Max Completed Load
7 UB Rounds of
Power Clean
Front Squat
Push Press
Back Squat
Push Press
For Max Completed Load
Friday, January 24, 2014
Class:
All
Workout Name:
CrossFit Games Open 13.3
Description:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Performed by 14 athletes
Podium
Male RX:
252 reps
Female RX:
252 reps
Male Scaled:
Female Scaled:
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Thursday, January 23, 2014
Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
95 pound Thruster
Pull-ups
Performed by 18 athletes
Podium
Male RX:
3:18
Female RX:
3:11
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
CrossFit Baseline
Description:
For time:
500m row
40 squats
30 situps
20 pushups
10 pullups
500m row
40 squats
30 situps
20 pushups
10 pullups
Performed by 14 athletes
Podium
Male RX:
4:22
Female RX:
4:24
Male Scaled:
Female Scaled:
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Wednesday, January 22, 2014
Class:
All
Workout Name:
Crazy Numbers
Description:
For Time
10 WallBalls
20 Double Unders
30 BoxJumps
40 SlamBalls
50 Squats
20 V-ups
30 Walking Lunges
40 Russian Twist
50 Pushups
40 Double Unders
10 WallBalls
20 Double Unders
30 BoxJumps
40 SlamBalls
50 Squats
20 V-ups
30 Walking Lunges
40 Russian Twist
50 Pushups
40 Double Unders
Performed by 12 athletes
Podium
Male RX:
9:06
Female RX:
11:37
Male Scaled:
19:45
Female Scaled:
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Tuesday, January 21, 2014
Class:
All
Workout Name:
You Got Skill?
Description:
10 KettleBell Swings
20 Pistols
10 KB
20 Pistols
10 KB
20 HandStand Pushups
10 KB
20 HandStadn Pushups
10 KB
20 Pistols
10 KB
20 Pistols
10 KB
20 HandStand Pushups
10 KB
20 HandStadn Pushups
10 KB
Performed by 16 athletes
Podium
Male RX:
9:50
Female RX:
12:16
Male Scaled:
9:50
Female Scaled:
10:42
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Monday, January 20, 2014
Class:
All
Workout Name:
Nancy
Description:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
400 meter run
95 pound Overhead squat, 15 reps
Performed by 25 athletes
Podium
Male RX:
13:18
Female RX:
12:06
Male Scaled:
14:17
Female Scaled:
17:46
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Saturday, January 18, 2014
Class:
All
Workout Name:
Angie
Description:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Performed by 11 athletes
Podium
Male RX:
2-way Tie
15:13
Female RX:
15:54
Male Scaled:
15:55
Female Scaled:
17:45
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Friday, January 17, 2014
Class:
All
Workout Name:
CrossFit Games Open 13.2
Description:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Performed by 20 athletes
Podium
Male RX:
9+0reps
Female RX:
10+3reps
Male Scaled:
2-way Tie
5+0reps
Female Scaled:
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Thursday, January 16, 2014
Class:
All
Workout Name:
Annie
Description:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Double-unders
Sit-ups
Performed by 19 athletes
Podium
Male RX:
7:12
Female RX:
5:43
Male Scaled:
Female Scaled:
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Wednesday, January 15, 2014
Class:
All
Workout Name:
RX 145/100
Description:
10-9-8-7-6-5-4-3-2-1
Front Squats (from ground)
Ring Dips
Front Squats (from ground)
Ring Dips
Performed by 5 athletes
Podium
Male RX:
13:16
Female RX:
Male Scaled:
12:57
Female Scaled:
10:40
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Class:
All
Workout Name:
AX 165/115
Description:
10-9-8-7-6-5-4-3-2-1
Front Squats (from ground)
Ring Dips
Front Squats (from ground)
Ring Dips
Performed by 5 athletes
Podium
Male RX:
11:35
Female RX:
8:41
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
EX; 200/145
Description:
10-9-8-7-6-5-4-3-2-1
Front Squats (from ground)
Ring Dips
Front Squats (from ground)
Ring Dips
Performed by 4 athletes
Podium
Male RX:
10:32
Female RX:
11:21
Male Scaled:
Female Scaled:
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Tuesday, January 14, 2014
Class:
All
Workout Name:
RX 155/105
Description:
For Time
12 DeadLifts
12 Hang Power Cleans
50 Double Unders
9 DL
9 HPC
50 DU
6 DL
6 HPC
50 DU
12 DeadLifts
12 Hang Power Cleans
50 Double Unders
9 DL
9 HPC
50 DU
6 DL
6 HPC
50 DU
Performed by 11 athletes
Podium
Male RX:
8:02
Female RX:
8:36
Male Scaled:
8:33
Female Scaled:
8:20
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Class:
All
Workout Name:
AX: 195/135
Description:
For Time
12 DeadLifts
12 Hang Power Cleans
50 Double Unders
9 DL
9 HPC
50 DU
6 DL
6 HPC
50 DU
12 DeadLifts
12 Hang Power Cleans
50 Double Unders
9 DL
9 HPC
50 DU
6 DL
6 HPC
50 DU
Performed by 6 athletes
Podium
Male RX:
11:16
Female RX:
6:10
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
EX: 225/155
Description:
For Time
12 DeadLifts
12 Hang Power Cleans
50 Double Unders
9 DL
9 HPC
50 DU
6 DL
6 HPC
50 DU
12 DeadLifts
12 Hang Power Cleans
50 Double Unders
9 DL
9 HPC
50 DU
6 DL
6 HPC
50 DU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, January 13, 2014
Class:
All
Workout Name:
HSPU
Description:
For Time
400m Run/Row
40 HandStand PushUps
400m Run/Row
30 HandStand PushUps
400m Run/Row
20 HandStand PushUps
400m Run/Row
40 HandStand PushUps
400m Run/Row
30 HandStand PushUps
400m Run/Row
20 HandStand PushUps
Performed by 16 athletes
Podium
Male RX:
9:52
Female RX:
8:54
Male Scaled:
18:26
Female Scaled:
8:39
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Friday, January 10, 2014
Class:
All
Workout Name:
CrossFit Games Open 13.1
Description:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Sntaches 165/100
10 Burpees
30 Snatches 210/120
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Sntaches 165/100
10 Burpees
30 Snatches 210/120
Performed by 17 athletes
Podium
Male RX:
3-way Tie
150 reps
Female RX:
152 reps
Male Scaled:
Female Scaled:
155 reps
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Thursday, January 09, 2014
Class:
All
Workout Name:
10!
Description:
For Time
10-9-8-7-6-5-4-3-2-1
KB Swings 70/55
Box Jumps 30/24
10-9-8-7-6-5-4-3-2-1
KB Swings 70/55
Box Jumps 30/24
Performed by 14 athletes
Podium
Male RX:
6:27
Female RX:
5:06
Male Scaled:
10:48
Female Scaled:
6:13
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Wednesday, January 08, 2014
Class:
All
Workout Name:
Back to the Basics
Description:
3 Rds For Time
400m Run/Row
35 Pushups
35 Situps
400m
25 Pushups
25 Situps
400m
15 Pushups
15 Situps
400m Run/Row
35 Pushups
35 Situps
400m
25 Pushups
25 Situps
400m
15 Pushups
15 Situps
Performed by 14 athletes
Podium
Male RX:
7:50
Female RX:
10:33
Male Scaled:
13:48
Female Scaled:
15:02
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Tuesday, January 07, 2014
Class:
All
Workout Name:
OHS
Description:
15min AMRAP
20 DU
3 OHS 95/65
20 DU
6 OHS
20 DU
9 OHS
etc
Score is Total OHS
20 DU
3 OHS 95/65
20 DU
6 OHS
20 DU
9 OHS
etc
Score is Total OHS
Performed by 18 athletes
Podium
Male RX:
2-way Tie
108 reps
Female RX:
114 reps
Male Scaled:
115 reps
Female Scaled:
63 reps
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Monday, January 06, 2014
Class:
All
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
45 pound Thruster, 50 reps
30 pull-ups
Performed by 20 athletes
Podium
Male RX:
6:50
Female RX:
7:42
Male Scaled:
Female Scaled:
8:43
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Saturday, January 04, 2014
Class:
All
Workout Name:
7s
Description:
7 rounds
7 HSPU
7 Thrusters 135/95
7 K2E
7 DL 245/170
7 Burpees
7 KB 70/55
7 Pullups
7 HSPU
7 Thrusters 135/95
7 K2E
7 DL 245/170
7 Burpees
7 KB 70/55
7 Pullups
Performed by 5 athletes
Podium
Male RX:
30:36
Female RX:
26:05
Male Scaled:
33:47
Female Scaled:
23:50
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Friday, January 03, 2014
Class:
All
Workout Name:
21-15-9
Description:
800m Row
21-15-9
Weighted Situps 25/15
Each Leg OverHead Lunges 45/25
800m Row
21-15-9
Weighted Situps 25/15
Each Leg OverHead Lunges 45/25
800m Row
Performed by 12 athletes
Podium
Male RX:
12:03
Female RX:
12:55
Male Scaled:
Female Scaled:
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Thursday, January 02, 2014
Class:
All
Workout Name:
1 Minute Stations
Description:
3rds for total reps
1 minute of Muscle Ups or Chest to Bar
1 minute of Power Cleans 135/95
1 minute of WallBalls 20/14 10/9
1 minute REST
1 minute of Muscle Ups or Chest to Bar
1 minute of Power Cleans 135/95
1 minute of WallBalls 20/14 10/9
1 minute REST
Performed by 13 athletes
Podium
Male RX:
129 reps
Female RX:
132 reps
Male Scaled:
136 reps
Female Scaled:
118 reps
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