Friday, November 30, 2012
Class:
All
Workout Name:
black widow
Description:
using the same load on the barbell:
30 x front squats
400 meter run
30 x power snatches
400 meter run
30x power clean
400 meter run
30 x deadlifts
30 x front squats
400 meter run
30 x power snatches
400 meter run
30x power clean
400 meter run
30 x deadlifts
Performed by 8 athletes
Podium
Male RX:
22:07
Female RX:
19:39
Male Scaled:
Female Scaled:
16:06
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Thursday, November 29, 2012
Class:
All
Workout Name:
Nosy pepper
Description:
30 toes to bar
20 thrusters ( 115/75 lbs)
Run 800 meters
20 thrusters ( 115/75 lbs)
30 toes to bar
20 thrusters ( 115/75 lbs)
Run 800 meters
20 thrusters ( 115/75 lbs)
30 toes to bar
Performed by 8 athletes
Podium
Male RX:
9:21
Female RX:
12:43
Male Scaled:
17:49
Female Scaled:
16:29
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Wednesday, November 28, 2012
Class:
All
Workout Name:
Diane
Description:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
225 pound Deadlift
Handstand push-ups
Performed by 11 athletes
Podium
Male RX:
2:52
Female RX:
5:24
Male Scaled:
7:47
Female Scaled:
6:46
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Tuesday, November 27, 2012
Class:
All
Workout Name:
bacon bites
Description:
3 rounds
10 x squat cleans (135/95 lbs)
20 x box jumps (24/20")
10 x squat cleans (135/95 lbs)
20 x box jumps (24/20")
Performed by 14 athletes
Podium
Male RX:
6:58
Female RX:
8:29
Male Scaled:
8:00
Female Scaled:
7:49
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Monday, November 26, 2012
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 17 athletes
Podium
Male RX:
4:29
Female RX:
5:44
Male Scaled:
Female Scaled:
12:25
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Sunday, November 25, 2012
Class:
All
Workout Name:
Nate
Description:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Performed by 13 athletes
Podium
Male RX:
12+1reps
Female RX:
Male Scaled:
10+6reps
Female Scaled:
15+2reps
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Friday, November 23, 2012
Class:
All
Workout Name:
Tell Me
Description:
3 rounds
100 meter walking lunges
12 handstand push ups
50 kettle bell swings ( 55/35 lbs)
100 meter walking lunges
12 handstand push ups
50 kettle bell swings ( 55/35 lbs)
Performed by 5 athletes
Podium
Male RX:
19:36
Female RX:
17:53
Male Scaled:
Female Scaled:
21:53
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Thursday, November 22, 2012
Class:
All
Workout Name:
Glen
Description:
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Performed by 4 athletes
Podium
Male RX:
31:27
Female RX:
Male Scaled:
40:10
Female Scaled:
32:40
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Tuesday, November 20, 2012
Class:
All
Workout Name:
good gravy
Description:
5 rounds for time
12 x push press (115/80lbs)
40 meter shuttle run (4 x 10 meters)
8 x squat snatch ( 115/ 80lbs)
12 x push press (115/80lbs)
40 meter shuttle run (4 x 10 meters)
8 x squat snatch ( 115/ 80lbs)
Performed by 12 athletes
Podium
Male RX:
14:26
Female RX:
19:48
Male Scaled:
14:03
Female Scaled:
9:56
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Monday, November 19, 2012
Class:
All
Workout Name:
None
Description:
4 rounds
15 handstand push ups
25 kettlebell swings (55/35 lbs)
15 handstand push ups
25 kettlebell swings (55/35 lbs)
Performed by 14 athletes
Podium
Male RX:
8:56
Female RX:
11:04
Male Scaled:
14:03
Female Scaled:
10:10
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Sunday, November 18, 2012
Class:
All
Workout Name:
no sunshine when it rains
Description:
100 ft. walking lunges
50 push up
50 double unders
25 knees to elbows
5 rope climbs (15 on the short rope)
50 box jumps (24/20")
25 overhead squats ( 65/45 lbs)
25 L pull ups
50 sit ups
50 push up
50 double unders
25 knees to elbows
5 rope climbs (15 on the short rope)
50 box jumps (24/20")
25 overhead squats ( 65/45 lbs)
25 L pull ups
50 sit ups
Performed by 12 athletes
Podium
Male RX:
12:51
Female RX:
Male Scaled:
20:30
Female Scaled:
21:15
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Thursday, November 15, 2012
Class:
All
Workout Name:
None
Description:
21-18-15-12-9-6-3 reps
sumo deadlift high pull (95/65lbs)
lateral box jumps ( 24/20")
sumo deadlift high pull (95/65lbs)
lateral box jumps ( 24/20")
Performed by 9 athletes
Podium
Male RX:
10:37
Female RX:
10:02
Male Scaled:
12:47
Female Scaled:
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Wednesday, November 14, 2012
Class:
All
Workout Name:
the juice is worth the squeeze
Description:
30 x hang cleans (225/153lbs)
50 x one legged squats, alternating legs
2km row
*for every 1 lb below the rx'd weight you will begin the workout with 1 burpee
(example: 225-185= 40 lbs less of the rx weight. 40 burpees before the cleans)
50 x one legged squats, alternating legs
2km row
*for every 1 lb below the rx'd weight you will begin the workout with 1 burpee
(example: 225-185= 40 lbs less of the rx weight. 40 burpees before the cleans)
Performed by 12 athletes
Podium
Male RX:
20:43
Female RX:
Male Scaled:
26:11
Female Scaled:
24:07
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Class:
All
Workout Name:
None
Description:
run 1 mile or row 1600 meters
40 chest to bar pull ups
40 chest to bar pull ups
Performed by 5 athletes
Podium
Male RX:
10:45
Female RX:
Male Scaled:
13:03
Female Scaled:
11:49
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Monday, November 12, 2012
Class:
All
Workout Name:
firefly
Description:
2 rounds for time
50 pull ups
75 sit ups
50 overhead squats (75/55 lbs)
75 double unders
50 pull ups
75 sit ups
50 overhead squats (75/55 lbs)
75 double unders
Performed by 6 athletes
Podium
Male RX:
24:25
Female RX:
19:06
Male Scaled:
Female Scaled:
2-way Tie
30:00
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Class:
All
Workout Name:
None
Description:
as many rounds as possible in 12 minutes
5 handstand push ups
7 dumbbell push press (40/35 lbs)
5 handstand push ups
7 dumbbell push press (40/35 lbs)
Performed by 8 athletes
Podium
Male RX:
10+3reps
Female RX:
Male Scaled:
6+0reps
Female Scaled:
8+0reps
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Friday, November 09, 2012
Class:
All
Workout Name:
Half and Half
Description:
2 rounds
1000 meter row
50 thrusters (45/33lbs)
50 sit ups
400 meter run
1000 meter row
50 thrusters (45/33lbs)
50 sit ups
400 meter run
Performed by 5 athletes
Podium
Male RX:
20:19
Female RX:
22:33
Male Scaled:
Female Scaled:
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Thursday, November 08, 2012
Class:
All
Workout Name:
"So Hateful"
Description:
5 rounds for time
20 overhead walking lunges (45/35 lbs)
15 wall balls 9 20/14lbs) at 10 foot target
15 knees to elbows
Performed by 6 athletes
Podium
Male RX:
13:01
Female RX:
Male Scaled:
17:59
Female Scaled:
15:55
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Wednesday, November 07, 2012
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 9 athletes
Podium
Male RX:
3:41
Female RX:
4:23
Male Scaled:
4:24
Female Scaled:
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Tuesday, November 06, 2012
Class:
All
Workout Name:
all nighter
Description:
"All Nighter"
as many reps as possible in 3 minutes
5 hang squat clean ( 185/130 lbs) demo video
5 burpees
rest 1 minute
as many reps as possible in 3 minutes
5 power cleans ( 185/130 lbs) demo video
7 box jumps (30/24 ")
rest 1 minute
as many reps as possible in 3 minutes
5 hang squat cleans (185/130 lbs)
5 burpees
as many reps as possible in 3 minutes
5 hang squat clean ( 185/130 lbs) demo video
5 burpees
rest 1 minute
as many reps as possible in 3 minutes
5 power cleans ( 185/130 lbs) demo video
7 box jumps (30/24 ")
rest 1 minute
as many reps as possible in 3 minutes
5 hang squat cleans (185/130 lbs)
5 burpees
Performed by 12 athletes
Podium
Male RX:
8+2reps
Female RX:
6+10reps
Male Scaled:
7+3reps
Female Scaled:
9+12reps
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Monday, November 05, 2012
Class:
All
Workout Name:
Icing
Description:
12 minute as many rounds as possible
200 meter kettle bell run (55/35lbs) this should be fun to watch
10 ring dips
10 hand release push ups
200 meter kettle bell run (55/35lbs) this should be fun to watch
10 ring dips
10 hand release push ups
Performed by 11 athletes
Podium
Male RX:
4+0reps
Female RX:
3+7reps
Male Scaled:
4+0reps
Female Scaled:
5-way Tie
4+0reps
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Sunday, November 04, 2012
Class:
All
Workout Name:
Money
Description:
50 kettlebell swings (55/35 lbs)
then
3 rounds
15 jumping squats (45/33 lbs)
10 lateral jump on a box (20") left and right counts as 1
then
30 kettlebell swings (55/35 lbs)
*15 burpee penalty for every time you break a set of the kettlebell swings at the end of the workout
then
3 rounds
15 jumping squats (45/33 lbs)
10 lateral jump on a box (20") left and right counts as 1
then
30 kettlebell swings (55/35 lbs)
*15 burpee penalty for every time you break a set of the kettlebell swings at the end of the workout
Performed by 13 athletes
Podium
Male RX:
8:35
Female RX:
8:22
Male Scaled:
Female Scaled:
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Friday, November 02, 2012
Class:
All
Workout Name:
ring of fire
Description:
3 rounds
21 sumo deadlift high pull (95/65lbs)
15 ring push ups
750 meter row
21 sumo deadlift high pull (95/65lbs)
15 ring push ups
750 meter row
Performed by 11 athletes
Podium
Male RX:
13:29
Female RX:
16:57
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
jello legs
Description:
"Jello Legs"
30 x clean and jerk (135/95lbs)
run 800 meters
30 x snatches (135/95lbs)
run 800 meters
30 x burpee into pull ups
run 800 meters
30 x clean and jerk (135/95lbs)
run 800 meters
30 x snatches (135/95lbs)
run 800 meters
30 x burpee into pull ups
run 800 meters
Performed by 4 athletes
Podium
Male RX:
32:14
Female RX:
34:12
Male Scaled:
Female Scaled:
29:00
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