Tuesday, July 31, 2012
Class:
All
Workout Name:
CrossFit Games Open 11.6
Description:
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Performed by 13 athletes
Podium
Male RX:
85 reps
Female RX:
67 reps
Male Scaled:
52 reps
Female Scaled:
62 reps
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Monday, July 30, 2012
Class:
All
Workout Name:
eye of the tiger
Description:
1 power clean ( these are meant to be as close to your 1RM as possible)
50 double unders
50 ab mat sit ups
rest 2 minutes
1 power clean
40 double unders
40 ab mat sit ups
rest 1:30
1 power clean
30 double unders
30 ab mat sit ups
rest 1 minute
1 power clean
20 double unders
20 ab mat situps
rest 30 seconds
1 power clean
10 double unders
10 ab mat sit ups
50 double unders
50 ab mat sit ups
rest 2 minutes
1 power clean
40 double unders
40 ab mat sit ups
rest 1:30
1 power clean
30 double unders
30 ab mat sit ups
rest 1 minute
1 power clean
20 double unders
20 ab mat situps
rest 30 seconds
1 power clean
10 double unders
10 ab mat sit ups
Performed by 17 athletes
Podium
Male RX:
10:20
Female RX:
11:22
Male Scaled:
19:27
Female Scaled:
13:23
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Saturday, July 28, 2012
Class:
All
Workout Name:
Pancakes!
Description:
10-9-8-7-6-5-4-3-2-1 reps
hang power cleans (95/65lbs)
20-18-16-14-12-10-8-6-4-2 reps ( each leg)
dumbbell walking lunges (40/25 lbs)
hang power cleans (95/65lbs)
20-18-16-14-12-10-8-6-4-2 reps ( each leg)
dumbbell walking lunges (40/25 lbs)
Performed by 5 athletes
Podium
Male RX:
16:33
Female RX:
18:19
Male Scaled:
Female Scaled:
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Friday, July 27, 2012
Class:
All
Workout Name:
"checkpoint"
Description:
42 calorie row
21 x overhead squats (115/75 lbs)
30 calorie row
15 x overhead squats
15 calorie row
9 x overhead squats
21 x overhead squats (115/75 lbs)
30 calorie row
15 x overhead squats
15 calorie row
9 x overhead squats
Performed by 9 athletes
Podium
Male RX:
8:53
Female RX:
10:48
Male Scaled:
Female Scaled:
13:09
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Thursday, July 26, 2012
Class:
All
Workout Name:
1 rm clean and jerk
Description:
12 minutes to establish a 1rm on clean and jerk
Wednesday, July 25, 2012
Class:
All
Workout Name:
"play on!"
Description:
50 box jumps (24/20")
40 kettlebell swings (35/32lbs)
30 burpees
20 medicine ball cleans (20/14lbs)
10 handstand push ups
20 medicine ball cleans
30 burpess
40 kettle bell swings
50 box jumps
40 kettlebell swings (35/32lbs)
30 burpees
20 medicine ball cleans (20/14lbs)
10 handstand push ups
20 medicine ball cleans
30 burpess
40 kettle bell swings
50 box jumps
Performed by 14 athletes
Podium
Male RX:
15:33
Female RX:
14:22
Male Scaled:
27:16
Female Scaled:
17:42
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Tuesday, July 24, 2012
Class:
All
Workout Name:
20 rep back squat
Description:
1 set of 20 rep
back squat
unbroken
back squat
unbroken
Class:
All
Workout Name:
30 muscle ups
Description:
30 muscle ups for time
Performed by 7 athletes
Podium
Male RX:
6:51
Female RX:
21:25
Male Scaled:
14:01
Female Scaled:
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Class:
All
Workout Name:
100 pull ups
Description:
100 pull ups for time
Performed by 6 athletes
Podium
Male RX:
8:10
Female RX:
10:21
Male Scaled:
Female Scaled:
8:30
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Monday, July 23, 2012
Class:
All
Workout Name:
"catch me if I fall"
Description:
"Catch me if I fall"
as many rounds as possible in 20 minutes:
run 400 meters
5 front squats (135/95lbs)
20 double unders
run 400 meters
10 front squats ( 135/95lbs)
40 double unders
run 400 meters
15 front squats (135/95)
60 double unders
as many rounds as possible in 20 minutes:
run 400 meters
5 front squats (135/95lbs)
20 double unders
run 400 meters
10 front squats ( 135/95lbs)
40 double unders
run 400 meters
15 front squats (135/95)
60 double unders
Performed by 19 athletes
Podium
Male RX:
01+087reps
Female RX:
1+86reps
Male Scaled:
Female Scaled:
1+33reps
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Saturday, July 21, 2012
Class:
All
Workout Name:
"in the zone"
Description:
5 rounds
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")
*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")
*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)
Performed by 5 athletes
Podium
Male RX:
6:56
Female RX:
Male Scaled:
Female Scaled:
5:53
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Friday, July 20, 2012
Class:
All
Workout Name:
3 minute drill
Description:
"3 minute drill"
5 rounds
run 200 meters
as many reps as possible with time remaining:
thrusters (95/65lbs)
rest 2 minutes
5 rounds
run 200 meters
as many reps as possible with time remaining:
thrusters (95/65lbs)
rest 2 minutes
Performed by 12 athletes
Podium
Male RX:
117 reps
Female RX:
132+0reps
Male Scaled:
Female Scaled:
120 reps
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Thursday, July 19, 2012
Class:
All
Workout Name:
1 rm split jerk
Description:
1rm split jerk
Wednesday, July 18, 2012
Class:
All
Workout Name:
"hats off to the bull"
Description:
10-8-6-4-2 reps
sumo deadlift high pull (115/75 lbs)
burpees over the bar (lateral jump)
2-2-2-2-2 reps
muscle ups (chest to bar pull ups)
sumo deadlift high pull (115/75 lbs)
burpees over the bar (lateral jump)
2-2-2-2-2 reps
muscle ups (chest to bar pull ups)
Performed by 14 athletes
Podium
Male RX:
6:28
Female RX:
7:41
Male Scaled:
5:59
Female Scaled:
6:41
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Tuesday, July 17, 2012
Class:
All
Workout Name:
"dirt devil"
Description:
10-8-6-4-2 rep
front squats (185/135lbs)
handstand pushups
front squats (185/135lbs)
handstand pushups
Performed by 19 athletes
Podium
Male RX:
8:33
Female RX:
7:34
Male Scaled:
7:48
Female Scaled:
5:28
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Monday, July 16, 2012
Class:
All
Workout Name:
None
Description:
30 x hand release pushups
50x double unders
50 x dumbbell walking lunges (45/25lbs) each leg
50 x double unders
30 x toes to bar
50x double unders
30 x dumbbell ground to overhead (45/25lbs)
*you may clean and jerk or snatch the ground to overhead
50x double unders
50 x dumbbell walking lunges (45/25lbs) each leg
50 x double unders
30 x toes to bar
50x double unders
30 x dumbbell ground to overhead (45/25lbs)
*you may clean and jerk or snatch the ground to overhead
Performed by 18 athletes
Podium
Male RX:
13:50
Female RX:
12:50
Male Scaled:
23:28
Female Scaled:
20:20
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Saturday, July 14, 2012
Class:
All
Workout Name:
"All of the Lights"
Description:
run 800 meters
then
5 rounds
12 wall balls ( 20/14 lbs)
12 pull ups
end with a 800 meter run
then
5 rounds
12 wall balls ( 20/14 lbs)
12 pull ups
end with a 800 meter run
Performed by 9 athletes
Podium
Male RX:
13:36
Female RX:
19:18
Male Scaled:
22:34
Female Scaled:
27:19
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Friday, July 13, 2012
Class:
All
Workout Name:
Carnage
Description:
For time:
21 toes to bar
15 back squats ( 165/115 lbs)
9 wall climbs
15 back squats (165/115)
21 toes to bar
21 toes to bar
15 back squats ( 165/115 lbs)
9 wall climbs
15 back squats (165/115)
21 toes to bar
Performed by 6 athletes
Podium
Male RX:
6:43
Female RX:
6:47
Male Scaled:
11:42
Female Scaled:
14:50
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Thursday, July 12, 2012
Class:
All
Workout Name:
2 rm split jerk
Description:
12 minutes to establish a 2 rm on split jerk
Wednesday, July 11, 2012
Class:
All
Workout Name:
"escape the rock"
Description:
row 1km
50 burpees
run 1km
50 burpees
run 1km
Performed by 19 athletes
Podium
Male RX:
12:12
Female RX:
12:02
Male Scaled:
Female Scaled:
15:07
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Tuesday, July 10, 2012
Class:
All
Workout Name:
"WildCat"
Description:
5 rounds
5 muscle ups
20 wall balls (20/14lbs)
5 muscle ups
20 wall balls (20/14lbs)
Performed by 16 athletes
Podium
Male RX:
11:05
Female RX:
16:21
Male Scaled:
8:20
Female Scaled:
11:05
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Class:
All
Workout Name:
hang power clean 3 rm
Description:
12 minutes to find a new 3rm hang power clean
Monday, July 09, 2012
Class:
All
Workout Name:
Wicked Good
Description:
3 rounds
as many rounds as possible in 5 minutes:
10 push press (115/75lbs)
10 kettlebell swings (55/35 lbs)
10 box jumps (24/20")
rest 3 between each round
as many rounds as possible in 5 minutes:
10 push press (115/75lbs)
10 kettlebell swings (55/35 lbs)
10 box jumps (24/20")
rest 3 between each round
Performed by 19 athletes
Podium
Male RX:
8+5reps
Female RX:
10+0reps
Male Scaled:
Female Scaled:
9+4reps
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Saturday, July 07, 2012
Class:
All
Workout Name:
up2u
Description:
Every minute on the minute for 15 minutes:
20 double unders (40 single unders)
1 squat clean (155/105lbs)
20 double unders (40 single unders)
1 squat clean (155/105lbs)
Performed by 7 athletes
Podium
Male RX:
15+0reps
Female RX:
15+0reps
Male Scaled:
Female Scaled:
3-way Tie
15+0reps
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Class:
All
Workout Name:
C2C2 day 2
Description:
10-9-8-7-6-5-4-3-2-1 reps
power snatch (65/53)
100 yd dash
air squats
power snatch (65/53)
100 yd dash
air squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 06, 2012
Class:
All
Workout Name:
One Man Army
Description:
15-12-9-6-3 reps
snatches right arm (45/25 lbs)
hand release push ups
snatches left arm (45/25 lbs)
run 200 meters after each round ( 5 total rounds)
snatches right arm (45/25 lbs)
hand release push ups
snatches left arm (45/25 lbs)
run 200 meters after each round ( 5 total rounds)
Performed by 10 athletes
Podium
Male RX:
10:55
Female RX:
12:23
Male Scaled:
Female Scaled:
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Thursday, July 05, 2012
Class:
All
Workout Name:
split jerk 3 rm
Description:
12 minutes to establish a 4rm split jerk
Tuesday, July 03, 2012
Class:
All
Workout Name:
"sea legs"
Description:
30 overhead walking lunges (each leg) 45/25lbs
1 mile run
1 mile run
Performed by 12 athletes
Podium
Male RX:
11:30
Female RX:
9:57
Male Scaled:
12:49
Female Scaled:
10:31
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Monday, July 02, 2012
Class:
All
Workout Name:
extr life
Description:
2 Rounds5 Push Press (145/95)15 Pull Ups2 Rounds10 Push Press (125/85)10 C2B Pull Ups2 Rounds15 Push Press (95/65)5 Muscle Ups
* You are to only use one bar for this WOD. For men, use a 25, 15,
and 10 in that order for the first two rounds, then take the 10s off
for the next two rounds, then strip the 15s off for the final two
rounds to give you 95# (if going prescribed). For women, use a ladies
bar with a 15,10, and 5 in that order removing the plates in same order
as men.
* You are to only use one bar for this WOD. For men, use a 25, 15,
and 10 in that order for the first two rounds, then take the 10s off
for the next two rounds, then strip the 15s off for the final two
rounds to give you 95# (if going prescribed). For women, use a ladies
bar with a 15,10, and 5 in that order removing the plates in same order
as men.
Performed by 13 athletes
Podium
Male RX:
12:42
Female RX:
15:03
Male Scaled:
13:56
Female Scaled:
12:07
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