Friday, May 30, 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 9 athletes
Podium
Male RX:
13:08
Female RX:
13:33
Male Scaled:
Female Scaled:
19:07
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Thursday, May 29, 2014
Class:
All
Workout Name:
Event 6
Description:
21-15-9-6-3
Strict HSPU
Front Squats 195/125
Bar Facing Burpees
Strict HSPU
Front Squats 195/125
Bar Facing Burpees
Performed by 11 athletes
Podium
Male RX:
21:54
Female RX:
15:50
Male Scaled:
21:00
Female Scaled:
16:13
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Wednesday, May 28, 2014
Class:
All
Workout Name:
Amrap
Description:
15min AMRAP
10 Toes 2 Bar
15 BoxJumps 24/20
10 Toes 2 Bar
15 BoxJumps 24/20
Performed by 11 athletes
Podium
Male RX:
11+4reps
Female RX:
12+16reps
Male Scaled:
Female Scaled:
5+0reps
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Monday, May 26, 2014
Class:
All
Workout Name:
Murph
Description:
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
Performed by 3 athletes
Podium
Male RX:
36:26
Female RX:
51:01
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Partner Murph
Description:
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
Performed by 2 athletes
Podium
Male RX:
39:04
Female RX:
Male Scaled:
Female Scaled:
31:57
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Friday, May 23, 2014
Class:
All
Workout Name:
Nasty Girls
Description:
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Clean 115/95
50 Squats
7 Muscle Ups
10 Hang Power Clean 115/95
Performed by 7 athletes
Podium
Male RX:
9:22
Female RX:
Male Scaled:
Female Scaled:
11:20
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Class:
All
Workout Name:
Nasty Girls Version 2
Description:
3 Rounds
50 Pistols
7 Muscle Ups
10 Hang Power Cleans 175/115
50 Pistols
7 Muscle Ups
10 Hang Power Cleans 175/115
Performed by 1 athlete
Podium
Male RX:
18:57
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, May 20, 2014
Class:
All
Workout Name:
Push IT!
Description:
10min AMRAP
10 Push Press 95/65
30 Double Unders
10 Push Press 95/65
30 Double Unders
Performed by 18 athletes
Podium
Male RX:
8+1reps
Female RX:
10+3reps
Male Scaled:
6+3reps
Female Scaled:
5+10reps
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Monday, May 19, 2014
Class:
All
Workout Name:
Baseline
Description:
1 Round Split/3 Rounds for Time
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
Performed by 19 athletes
Podium
Male RX:
3:53
Female RX:
4:34
Male Scaled:
7:16
Female Scaled:
6:13
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Saturday, May 17, 2014
Class:
All
Workout Name:
2014 Regional Event 6
Description:
For Time
50 Calorie Row
50 Box Overs 24/18
50 Deadlifts 180/120
50 WallBalls 20/14 10ft
50 Dips
50 WallBalls
50 Box Overs
50 Deadlifts
50 Calorie Row
50 Calorie Row
50 Box Overs 24/18
50 Deadlifts 180/120
50 WallBalls 20/14 10ft
50 Dips
50 WallBalls
50 Box Overs
50 Deadlifts
50 Calorie Row
Performed by 2 athletes
Podium
Male RX:
326 reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, May 16, 2014
Class:
All
Workout Name:
Oh Sunny Day
Description:
For Time
100 KB Swings
70/55
100 KB Swings
70/55
Performed by 8 athletes
Podium
Male RX:
5:30
Female RX:
9:55
Male Scaled:
Female Scaled:
6:44
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Thursday, May 15, 2014
Class:
All
Workout Name:
OTM
Description:
4 Rounds
1 minute Burpees
1 minute Toes to Bar
1 minute alternating 1 arm Snatch
1 min Rest
1 minute Burpees
1 minute Toes to Bar
1 minute alternating 1 arm Snatch
1 min Rest
Performed by 14 athletes
Podium
Male RX:
202 reps
Female RX:
172 reps
Male Scaled:
131 reps
Female Scaled:
171 reps
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Wednesday, May 14, 2014
Class:
All
Workout Name:
Wednesday!
Description:
5 RFT
4 HPC 115/75
8 Thruster
12 Walking Lunge
200m Run
4 HPC 115/75
8 Thruster
12 Walking Lunge
200m Run
Performed by 10 athletes
Podium
Male RX:
15:45
Female RX:
Male Scaled:
23:11
Female Scaled:
18:34
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Class:
All
Workout Name:
Split Jerk
Description:
Split Jerk Max
Tuesday, May 13, 2014
Class:
All
Workout Name:
Flip Flop
Description:
3rds
500m Run or Row
12 DeadLifts 225/155
24 V-ups
48 Double Uders
500m Run or Row
12 DeadLifts 225/155
24 V-ups
48 Double Uders
Performed by 9 athletes
Podium
Male RX:
14:20
Female RX:
15:36
Male Scaled:
17:33
Female Scaled:
18:29
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Monday, May 12, 2014
Class:
All
Workout Name:
Metcon Monday
Description:
4 Rounds
400m Run
10 Strict Pullups
15 Pushups feet on Plate
20 Squats with KB
400m Run
10 Strict Pullups
15 Pushups feet on Plate
20 Squats with KB
Performed by 11 athletes
Podium
Male RX:
16:02
Female RX:
20:18
Male Scaled:
Female Scaled:
21:13
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Friday, May 09, 2014
Class:
All
Workout Name:
3x5min AMRAP
Description:
5min AMRAP
20 T2B Buy-In
AMRAP PC 135/95
*In the 5min AMRAP complete the 20 T2B and in the remaining time bust out as many PC as possible.
5min AMRAP
50 Double Unders Buy-In
AMRAP Thrusters 125/85
*In the 5min AMRAP complete the 50 DU and in the remaining time bust out as many thrusters as possible.
5min AMRAP
400m Run
AMRAP Power Snatch 95/65
*In the 5min AMRAP Sprint a 400 and in the remaining time bust out as many power snatches as possible.
20 T2B Buy-In
AMRAP PC 135/95
*In the 5min AMRAP complete the 20 T2B and in the remaining time bust out as many PC as possible.
5min AMRAP
50 Double Unders Buy-In
AMRAP Thrusters 125/85
*In the 5min AMRAP complete the 50 DU and in the remaining time bust out as many thrusters as possible.
5min AMRAP
400m Run
AMRAP Power Snatch 95/65
*In the 5min AMRAP Sprint a 400 and in the remaining time bust out as many power snatches as possible.
Performed by 7 athletes
Podium
Male RX:
92 reps
Female RX:
61 reps
Male Scaled:
Female Scaled:
62 reps
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Thursday, May 08, 2014
Class:
All
Workout Name:
Power Lifting
Description:
12min AMRAP
10 DeadLifts
10 StepUps
10 Pushups
Men: 185;195;205;215;225;235etc
Women 135;145;155;165;175;185 .. etc
Start at the starting weight and increase by 10 pounds each round.
10 DeadLifts
10 StepUps
10 Pushups
Men: 185;195;205;215;225;235etc
Women 135;145;155;165;175;185 .. etc
Start at the starting weight and increase by 10 pounds each round.
Performed by 9 athletes
Podium
Male RX:
8+0reps
Female RX:
8+0reps
Male Scaled:
Female Scaled:
05+21reps
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Wednesday, May 07, 2014
Class:
All
Workout Name:
Leg Day
Description:
3 Rounds for Time
400m Row
30 Pistols/Jumping Squats
400m Row
30 Pistols/Jumping Squats
Performed by 9 athletes
Podium
Male RX:
8:55
Female RX:
11:29
Male Scaled:
Female Scaled:
11:09
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Class:
All
Workout Name:
Back Squat Max
Description:
1 RM Back Squat
Tuesday, May 06, 2014
Class:
All
Workout Name:
Traps
Description:
5rds
200ft Bear Crawl
15 Burpees
200ft Bear Crawl
15 Burpees
Performed by 4 athletes
Podium
Male RX:
10:08
Female RX:
12:17
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Strict Press Max
Description:
Class:
All
Workout Name:
Push Press Max
Description:
1 RM Push Press
Sunday, May 04, 2014
Class:
All
Workout Name:
For Time
Description:
1000m Run
50 Pullups
50 Squats
50 KB
50 Situps
1000m Run
50 Pullups
50 Squats
50 KB
50 Situps
1000m Run
Performed by 11 athletes
Podium
Male RX:
19:00
Female RX:
23:47
Male Scaled:
Female Scaled:
22:42
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Saturday, May 03, 2014
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:
Friday, May 02, 2014
Class:
All
Workout Name:
5k Row
Description:
5k Row
Performed by 3 athletes
Podium
Male RX:
21:18
Female RX:
23:15
Male Scaled:
Female Scaled:
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Thursday, May 01, 2014
Class:
All
Workout Name:
For Time
Description:
For Time
100 Lunges
90 Jumping Jacks
80 Burpees
70 PushPress 45/35
60 Mountain Climbers
50 Good Mornings 45/35
40 Situps
30 Calories
20 Front Squats 45/35
10 HandStand Pushups/Strict Press 45/35
100 Lunges
90 Jumping Jacks
80 Burpees
70 PushPress 45/35
60 Mountain Climbers
50 Good Mornings 45/35
40 Situps
30 Calories
20 Front Squats 45/35
10 HandStand Pushups/Strict Press 45/35
Performed by 6 athletes
Podium
Male RX:
17:53
Female RX:
17:43
Male Scaled:
26:40
Female Scaled:
25:34
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