Friday, December 30, 2011
Class:
All
Workout Name:
Nasty Girls
Description:
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Performed by 9 athletes
Podium
Male RX:
20:43
Female RX:
Male Scaled:
9:37
Female Scaled:
11:00
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Thursday, December 29, 2011
Class:
All
Workout Name:
shoulder press 3rm
Description:
Class:
All
Workout Name:
baseline
Description:
500 meter row
40 squats
30 sit ups
20 push ups
10 pull ups
40 squats
30 sit ups
20 push ups
10 pull ups
Performed by 5 athletes
Podium
Male RX:
6:27
Female RX:
4:15
Male Scaled:
6:17
Female Scaled:
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Wednesday, December 28, 2011
Class:
All
Workout Name:
Bear Complex
Description:
5 rounds for load
7 cycles of:
power clean
front squat
push press
back squat
push press
*touch and go, no regripping
7 cycles of:
power clean
front squat
push press
back squat
push press
*touch and go, no regripping
Tuesday, December 27, 2011
Class:
All
Workout Name:
back squat 3 RM
Description:
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 19 athletes
Podium
Male RX:
4:55
Female RX:
13:11
Male Scaled:
5:31
Female Scaled:
6:36
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Monday, December 26, 2011
Class:
All
Workout Name:
Helen
Description:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Performed by 14 athletes
Podium
Male RX:
9:24
Female RX:
9:22
Male Scaled:
14:37
Female Scaled:
12:32
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Friday, December 23, 2011
Class:
All
Workout Name:
lucy
Description:
5 rounds for time:
5 pull ups
10 burpees
400 meter run
5 pull ups
10 burpees
400 meter run
Performed by 17 athletes
Podium
Male RX:
12:52
Female RX:
12:56
Male Scaled:
16:10
Female Scaled:
19:12
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Thursday, December 22, 2011
Class:
All
Workout Name:
back squat 5 rm
Description:
15 minutes to establish a new 5 RM back squat
Wednesday, December 21, 2011
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 24 athletes
Podium
Male RX:
7:10
Female RX:
7:42
Male Scaled:
10:36
Female Scaled:
11:09
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Tuesday, December 20, 2011
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 24 athletes
Podium
Male RX:
4:43
Female RX:
6:17
Male Scaled:
6:26
Female Scaled:
6:23
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Class:
All
Workout Name:
shoulder press 5 rm
Description:
15 minutes to find a new 5 repetition max
Monday, December 19, 2011
Class:
All
Workout Name:
Amanda
Description:
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Muscle-up
135 pound Squat snatch
Performed by 9 athletes
Podium
Male RX:
10:50
Female RX:
Male Scaled:
7:46
Female Scaled:
5:45
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Sunday, December 18, 2011
Class:
All
Workout Name:
Rosa
Description:
5 rounds
10 handstand pushups
400 meter run
10 handstand pushups
400 meter run
Performed by 3 athletes
Podium
Male RX:
10:32
Female RX:
Male Scaled:
17:36
Female Scaled:
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Saturday, December 17, 2011
Class:
All
Workout Name:
Eva
Description:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Performed by 1 athlete
Podium
Male RX:
48:26
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Smart training "Eva"
Description:
5 rounds for time
800 meter run
15 x kettlebell swings (70/55lbs)
15 x pull ups
800 meter run
15 x kettlebell swings (70/55lbs)
15 x pull ups
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
39:30
Female Scaled:
35:57
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Friday, December 16, 2011
Class:
All
Workout Name:
Randy
Description:
75 pound Power snatch, 75 reps for time.
Performed by 10 athletes
Podium
Male RX:
4:06
Female RX:
5:54
Male Scaled:
Female Scaled:
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Thursday, December 15, 2011
Class:
All
Workout Name:
Grace
Description:
135 pound Clean and Jerk, 30 reps
Performed by 15 athletes
Podium
Male RX:
4:29
Female RX:
4:14
Male Scaled:
6:43
Female Scaled:
5:56
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Wednesday, December 14, 2011
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 11 athletes
Podium
Male RX:
12:28
Female RX:
13:14
Male Scaled:
Female Scaled:
17:41
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Tuesday, December 13, 2011
Class:
All
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20 pound ball
150 Wallball shots, 20 pound ball
Performed by 15 athletes
Podium
Male RX:
6:06
Female RX:
5:45
Male Scaled:
12:02
Female Scaled:
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Sunday, December 11, 2011
Class:
All
Workout Name:
Easy Mary
Description:
As many rounds as possible in 20 minutes:
5 handstand push ups
10 pull ups
15 squats
5 handstand push ups
10 pull ups
15 squats
Performed by 15 athletes
Podium
Male RX:
10+5reps
Female RX:
Male Scaled:
10+6reps
Female Scaled:
13+0reps
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Saturday, December 10, 2011
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 12 athletes
Podium
Male RX:
3:47
Female RX:
5:35
Male Scaled:
9:51
Female Scaled:
9:11
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Thursday, December 08, 2011
Class:
All
Workout Name:
CrossFit Total
Description:
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Shoulder Press 1RM
Deadlift 1RM
Class:
All
Workout Name:
Claudia
Description:
5 rounds for time:
20 kettlebell swings (55/35 lbs)
400 meter run or row
20 kettlebell swings (55/35 lbs)
400 meter run or row
Performed by 7 athletes
Podium
Male RX:
14:05
Female RX:
13:34
Male Scaled:
Female Scaled:
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Wednesday, December 07, 2011
Class:
All
Workout Name:
Ledesma
Description:
As many rounds as possible in 20 minutes
5 paralette handstand push ups
10 toes into rings
15 medicine ball cleans (20/14 lbs)
5 paralette handstand push ups
10 toes into rings
15 medicine ball cleans (20/14 lbs)
Performed by 8 athletes
Podium
Male RX:
Female RX:
Male Scaled:
2-way Tie
7+5reps
Female Scaled:
9+0reps
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Tuesday, December 06, 2011
Class:
All
Workout Name:
Kelly
Description:
5 rounds for time
400 meter run/row
30 box jumps (24/20)
30 wall balls (20/14 lbs) at (10/8ft) target
400 meter run/row
30 box jumps (24/20)
30 wall balls (20/14 lbs) at (10/8ft) target
Performed by 13 athletes
Podium
Male RX:
24:00
Female RX:
21:26
Male Scaled:
Female Scaled:
32:10
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Monday, December 05, 2011
Class:
All
Workout Name:
Angie
Description:
100 pull ups
100 push ups
100 sit ups
100 air squats
100 push ups
100 sit ups
100 air squats
Performed by 11 athletes
Podium
Male RX:
09:58
Female RX:
2-way Tie
29:31
Male Scaled:
23:18
Female Scaled:
16:18
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Sunday, December 04, 2011
Class:
All
Workout Name:
Michael
Description:
3 rounds for time
800 meter run or row
50 back extensions
50 sit ups
800 meter run or row
50 back extensions
50 sit ups
Performed by 2 athletes
Podium
Male RX:
16:00
Female RX:
19:45
Male Scaled:
Female Scaled:
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Friday, December 02, 2011
Class:
All
Workout Name:
J.T.
Description:
21-15-9
Handstand Push Ups
Ring Dips
Push ups
Handstand Push Ups
Ring Dips
Push ups
Performed by 2 athletes
Podium
Male RX:
9:16
Female RX:
Male Scaled:
Female Scaled:
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Thursday, December 01, 2011
Class:
All
Workout Name:
Isabel
Description:
30 snatches for time (135/ 95 lbs)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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