Monday, March 31, 2014
Class:
All
Workout Name:
6-Pack
Description:
2 Rounds
50 V-ups
200m Run
50 Bicycles
200m Run
50 V-ups
200m Run
50 Bicycles
200m Run
Performed by 3 athletes
Podium
Male RX:
10:01
Female RX:
10:15
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Back Squat EMOM
Description:
3reps at 85%
Thursday, March 27, 2014
Class:
All
Workout Name:
The Last One
Description:
For Time
100 Air Squats
90 Situps
80ft Bear Crawl
70 Jumping Jacks
60 Mountain Climbers
50 Flutter Kicks
40 SlamBalls
30 Box Jumps
20 Pushups
10 Toes to Bar
100 Air Squats
90 Situps
80ft Bear Crawl
70 Jumping Jacks
60 Mountain Climbers
50 Flutter Kicks
40 SlamBalls
30 Box Jumps
20 Pushups
10 Toes to Bar
Performed by 3 athletes
Podium
Male RX:
10:07
Female RX:
14:33
Male Scaled:
Female Scaled:
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Wednesday, March 26, 2014
Class:
All
Workout Name:
Tomorrow Tomorrow
Description:
4 Rounds
5 Thrusters 135/95
5 Burpees
Row 250m
Rest 60 Seconds
5 Thrusters 135/95
5 Burpees
Row 250m
Rest 60 Seconds
Performed by 16 athletes
Podium
Male RX:
8:58
Female RX:
Male Scaled:
10:57
Female Scaled:
10:10
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Tuesday, March 25, 2014
Class:
All
Workout Name:
Keeping it Simple
Description:
Buy-In 100 DU/Single Unders
3 Rounds
21-15-9 Strict Pullups
Run 400m
Buy-Out 100 DU/Single Unders
3 Rounds
21-15-9 Strict Pullups
Run 400m
Buy-Out 100 DU/Single Unders
Performed by 13 athletes
Podium
Male RX:
12:23
Female RX:
14:38
Male Scaled:
17:47
Female Scaled:
14:15
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Monday, March 24, 2014
Class:
All
Workout Name:
Final Week
Description:
15min AMRAP
5 Hang Snatches 135/95
10 HandSatnd Pushups (Strict Press)
10 Standing Front Rack Lunges 135/95
5 Hang Snatches 135/95
10 HandSatnd Pushups (Strict Press)
10 Standing Front Rack Lunges 135/95
Performed by 12 athletes
Podium
Male RX:
4+15reps
Female RX:
4+5reps
Male Scaled:
4+12reps
Female Scaled:
6+17reps
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Class:
All
Workout Name:
Front Squat
Description:
10min EMOM Front Squats
Thursday, March 20, 2014
Class:
All
Workout Name:
Bubble Butt
Description:
5-10-15-20-25-20-15-10-5
Mountain Climbers
Slam Balls
Lunges with Plate 45/25
Mountain Climbers
Slam Balls
Lunges with Plate 45/25
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 19, 2014
Class:
All
Workout Name:
C&J
Description:
12min EMOM @ 85% 1 rep
Class:
All
Workout Name:
Burp Burp
Description:
100 Burpees
Performed by 13 athletes
Podium
Male RX:
4:56
Female RX:
5:08
Male Scaled:
Female Scaled:
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Tuesday, March 18, 2014
Class:
All
Workout Name:
Sunshine
Description:
2 Rounds
800m Run
10 Pistols/MOD: Band Pistol; 2x Jumping Squats
20 DB Snatches 70/55
800m Run
10 Pistols/MOD: Band Pistol; 2x Jumping Squats
20 DB Snatches 70/55
Performed by 12 athletes
Podium
Male RX:
11:24
Female RX:
13:54
Male Scaled:
11:23
Female Scaled:
14:36
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Monday, March 17, 2014
Class:
All
Workout Name:
17min AMRAP
Description:
17min AMRAP
5 Hang Power Cleans 155/115
10 Toes 2 Bar MOD: V-ups
15 Wall Balls 25/20 MOD: Thrusters
5 Hang Power Cleans 155/115
10 Toes 2 Bar MOD: V-ups
15 Wall Balls 25/20 MOD: Thrusters
Performed by 19 athletes
Podium
Male RX:
6+26reps
Female RX:
6+13reps
Male Scaled:
6+8reps
Female Scaled:
6+5reps
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Friday, March 14, 2014
Class:
All
Workout Name:
CrossFit Open 14.3
Description:
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
Performed by 16 athletes
Podium
Male RX:
130 reps
Female RX:
130 reps
Male Scaled:
Female Scaled:
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Thursday, March 13, 2014
Class:
All
Workout Name:
Fun
Description:
500m Row
90 Double Unders/Single Unders
80 Supermans
70 Squats
60 Situps
50 Lunges
40 Pushups
30 BoxJumps
20 WallBalls
10 Burpees
5 Pullups
90 Double Unders/Single Unders
80 Supermans
70 Squats
60 Situps
50 Lunges
40 Pushups
30 BoxJumps
20 WallBalls
10 Burpees
5 Pullups
Performed by 12 athletes
Podium
Male RX:
17:54
Female RX:
15:27
Male Scaled:
24:02
Female Scaled:
21:54
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Wednesday, March 12, 2014
Class:
All
Workout Name:
Thruster Fun
Description:
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar
Thrusters 95/65
Toes to Bar
Performed by 19 athletes
Podium
Male RX:
6:40
Female RX:
7:04
Male Scaled:
14:20
Female Scaled:
12:46
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Tuesday, March 11, 2014
Class:
All
Workout Name:
Squat Clean
Description:
2:00min ME Squat Cleans 165/115
Performed by 14 athletes
Podium
Male RX:
21 reps
Female RX:
18 reps
Male Scaled:
11 reps
Female Scaled:
10 reps
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Class:
All
Workout Name:
Sprints
Description:
4x400m Rest 1:30
Performed by 14 athletes
Podium
Male RX:
9:32
Female RX:
9:36
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Tris and Abs
Description:
10-9-8-7-6-5-4-3-2-1
Dips
2x Situps
Dips
2x Situps
Performed by 12 athletes
Podium
Male RX:
4:40
Female RX:
10:58
Male Scaled:
9:50
Female Scaled:
7:13
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Monday, March 10, 2014
Class:
All
Workout Name:
Fight Gone Bad
Description:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 24 athletes
Podium
Male RX:
337 reps
Female RX:
307 reps
Male Scaled:
Female Scaled:
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Thursday, March 06, 2014
Class:
All
Workout Name:
Get it
Description:
4 Rounds
10 Burpees
15 V-ups
20 Box Jumps
100ft Walking Lunge 45/25
10 Burpees
15 V-ups
20 Box Jumps
100ft Walking Lunge 45/25
Performed by 8 athletes
Podium
Male RX:
14:21
Female RX:
18:25
Male Scaled:
2-way Tie
20:00
Female Scaled:
20:00
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Wednesday, March 05, 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 15 athletes
Podium
Male RX:
75 reps
Female RX:
89 reps
Male Scaled:
52 reps
Female Scaled:
42 reps
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Tuesday, March 04, 2014
Class:
All
Workout Name:
Helenish
Description:
3 rounds
400m Row
21 KB
12 Pullups
400m Row
21 KB
12 Pullups
Performed by 15 athletes
Podium
Male RX:
8:36
Female RX:
10:29
Male Scaled:
14:18
Female Scaled:
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Monday, March 03, 2014
Class:
All
Workout Name:
Aftermath
Description:
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 135/95
Goblet Squats 55/35
*After each round 100ft Bear Crawl.
Score is total reps completed - bear crawl =1rep
Shoulder to Overhead 135/95
Goblet Squats 55/35
*After each round 100ft Bear Crawl.
Score is total reps completed - bear crawl =1rep
Performed by 9 athletes
Podium
Male RX:
112 reps
Female RX:
118 reps
Male Scaled:
Female Scaled:
108 reps
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Class:
All
Workout Name:
Cardio Attack
Description:
10-8-6-4-2
Thrusters 105/75
50-40-30-20-10
Double Unders
Thrusters 105/75
50-40-30-20-10
Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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