Monday, March 31, 2014
Class:
All
Workout Name:
Back squat/weighted push up
Description:
Warm up 5-3-3
Working set 3-3-3-3
Increase weight to 95% 1Rep max
Working set 3-3-3-3
Increase weight to 95% 1Rep max
Enter Your Results
Class:
All
Workout Name:
Rounds for time
Description:
4 rounds
10 Box jumps 30/24
10 Kbs 70/53
10 Hspu
10 goblet squat 70/53
10 Box jumps 30/24
10 Kbs 70/53
10 Hspu
10 goblet squat 70/53
Performed by 3 athletes
Podium
Male RX:
13:39
Female RX:
7:39
Male Scaled:
Female Scaled:
10:20
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Saturday, March 29, 2014
Class:
All
Workout Name:
Saturday Chipper
Description:
200m Run/Ski/Row
30 HSPU
30 Knees to Elbows
200m Run/Ski/Row
30 Push Press 95/65
30 Russian Twists 45/25
200m Run/Ski/Row
30 Push-Ups
30 Sit-Ups
200m Run/Ski/Row
30 HSPU
30 Knees to Elbows
200m Run/Ski/Row
30 Push Press 95/65
30 Russian Twists 45/25
200m Run/Ski/Row
30 Push-Ups
30 Sit-Ups
200m Run/Ski/Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, March 28, 2014
Class:
All
Workout Name:
Front Squats
Description:
Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Working set 8-8-8-8 rest 3 min between sets
Class:
All
Workout Name:
KBS, Push-Ups, Wall Ball, Run
Description:
13 Min AMRAP
5 Kbs 70/53
10 Hand Release Push-Ups
15 Wall Ball shots 20/14
200m Run with Plate 45/25
5 Kbs 70/53
10 Hand Release Push-Ups
15 Wall Ball shots 20/14
200m Run with Plate 45/25
Performed by 4 athletes
Podium
Male RX:
4+15reps
Female RX:
4+30reps
Male Scaled:
4+30reps
Female Scaled:
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Thursday, March 27, 2014
Class:
All
Workout Name:
Power Cleans, PU, Sit-Ups
Description:
5 Rounds:
5 Power Cleans 205/155
10 Pull-Ups
15 Sit-Ups
5 Power Cleans 205/155
10 Pull-Ups
15 Sit-Ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
6:12
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Class:
All
Workout Name:
Weighted Pull-Ups
Description:
Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Wednesday, March 26, 2014
Class:
All
Workout Name:
Weighted Push-Ups
Description:
Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Class:
All
Workout Name:
Cardio Fun
Description:
4 rounds:
Run 400m
15 Burpees
15 Walking Lunges/leg (30 total)
Run 400m
15 Burpees
15 Walking Lunges/leg (30 total)
Performed by 4 athletes
Podium
Male RX:
15:08
Female RX:
017:33
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Surprise Fun!!
Description:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, March 25, 2014
Class:
All
Workout Name:
Deadlifts
Description:
Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Class:
All
Workout Name:
Deadlifts and Toes 2 Bar
Description:
21-15-9
Deadlift 225/155
Toes to Bar
Deadlift 225/155
Toes to Bar
Performed by 4 athletes
Podium
Male RX:
9:40
Female RX:
8:06
Male Scaled:
6:38
Female Scaled:
3:47
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Monday, March 24, 2014
Class:
All
Workout Name:
Back Squats
Description:
Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Class:
All
Workout Name:
HSPU, Box Jumps, DUs
Description:
9 Min AMRAP
10 HSPU
15 Box Jumps 30/24
25 DUs
10 HSPU
15 Box Jumps 30/24
25 DUs
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
05+016reps
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Saturday, March 22, 2014
Class:
All
Workout Name:
Team wod
Description:
Buy in
Run 200m w 45/25lb plate and farmers carry 70/53
*one partner carries the plate and the other
carries the kbs. Switch when one partner
drops the weight.
100 Box Jumps
150 Sit ups
200 Air squats
7 min plank(one planks while the other rests)
200 m run with same weight as above.
**you may complete the workout in any order you want except for the runs. Once you start one exercise you must finish it to move onto next.
Run 200m w 45/25lb plate and farmers carry 70/53
*one partner carries the plate and the other
carries the kbs. Switch when one partner
drops the weight.
100 Box Jumps
150 Sit ups
200 Air squats
7 min plank(one planks while the other rests)
200 m run with same weight as above.
**you may complete the workout in any order you want except for the runs. Once you start one exercise you must finish it to move onto next.
Performed by 1 athlete
Podium
Male RX:
Female RX:
23:40
Male Scaled:
Female Scaled:
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Friday, March 21, 2014
Class:
All
Workout Name:
Deadlift/weighted pull up
Description:
Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
10 rounds
Description:
10 rounds for max meters
Row/ski
1 min of work/ 30 sec rest
Row/ski
1 min of work/ 30 sec rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, March 20, 2014
Class:
All
Workout Name:
Back squat/ weighted push up
Description:
Warm up 5-5
Working set 8-8-8-8 increase 3-5% from last week
Rest 3 min between sets
Working set 8-8-8-8 increase 3-5% from last week
Rest 3 min between sets
Class:
All
Workout Name:
8 timed rounds:
Description:
8 timed rounds: (score is difference between longest and shortest rounds)
9 thrusters 95/65
7 ring dips
Rest 1 min between rounds
9 thrusters 95/65
7 ring dips
Rest 1 min between rounds
Performed by 4 athletes
Podium
Male RX:
0:35
Female RX:
0:06
Male Scaled:
0:12
Female Scaled:
0:17
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Wednesday, March 19, 2014
Class:
All
Workout Name:
Deadlift/ weighted pull up
Description:
Warm up 5-5
Working set 8-8-8-8
Increase weight 3-5% from the previous weeks 80% 1RM
Working set 8-8-8-8
Increase weight 3-5% from the previous weeks 80% 1RM
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Mini Amrap
Description:
3 min Amrap
75 du's
Max pull ups
Rest 2 min
4 min amrap
400m run
Max T2B (toes to bar)
Rest 2 min
5 min amrap
30 wall balls
Max power snatch 135/95
75 du's
Max pull ups
Rest 2 min
4 min amrap
400m run
Max T2B (toes to bar)
Rest 2 min
5 min amrap
30 wall balls
Max power snatch 135/95
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, March 18, 2014
Class:
All
Workout Name:
4 rounds for time
Description:
4 Rounds For Time
200m run
10 burpees
15 shoulder to overhead 135/95
200m run
10 burpees
15 shoulder to overhead 135/95
Performed by 1 athlete
Podium
Male RX:
Female RX:
20:27
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Back squat/weighted push-ups
Description:
Warm up 5-5
Working set 8-8-8-8
Rest 3 min between sets
Go up in weight 5% from last week and aim for 8 reps. If you don't make 8 reps, 6 reps is the next number to get to.
Working set 8-8-8-8
Rest 3 min between sets
Go up in weight 5% from last week and aim for 8 reps. If you don't make 8 reps, 6 reps is the next number to get to.
Monday, March 17, 2014
Class:
All
Workout Name:
Deadlift/weighted pull up
Description:
Warm up 5-5
Working set 8-8-8-8
Rest 3 min between sets
Go up in weight 5% from last week and aim for 8 reps. If you don't make 8 reps, 6 reps is the next number to get to.
Working set 8-8-8-8
Rest 3 min between sets
Go up in weight 5% from last week and aim for 8 reps. If you don't make 8 reps, 6 reps is the next number to get to.
Class:
All
Workout Name:
Amrap
Description:
11 min amrap
5 pull ups
10 kbs 70/53
15 sit ups
5 pull ups
10 kbs 70/53
15 sit ups
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
4:25
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Saturday, March 15, 2014
Class:
All
Workout Name:
Team wod
Description:
25 min amrap
Partner A rows/skis while partner b completes the required work. Switch when done
5 hand release push ups
10 ring rows
15 kbs 70/53
20 walking lunges
Run 200m with med ball 20/14
Partner A rows/skis while partner b completes the required work. Switch when done
5 hand release push ups
10 ring rows
15 kbs 70/53
20 walking lunges
Run 200m with med ball 20/14
Performed by 1 athlete
Podium
Male RX:
Female RX:
6+0reps
Male Scaled:
Female Scaled:
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Friday, March 14, 2014
Class:
All
Workout Name:
Back squat/weighted push up
Description:
Warm up 5-5
Working set 8-8-8-8 @80% 1 rep max
Rest 3 min between sets
Working set 8-8-8-8 @80% 1 rep max
Rest 3 min between sets
Class:
All
Workout Name:
Chipper
Description:
Buy in: 50 sit ups
5 hspu
20 wall balls 20/14
200m run
10 hspu
15 wall balls
200m run
15 hspu
10 wall balls
200m run
20 hspu
5 wall balls
5 hspu
20 wall balls 20/14
200m run
10 hspu
15 wall balls
200m run
15 hspu
10 wall balls
200m run
20 hspu
5 wall balls
Performed by 4 athletes
Podium
Male RX:
9:53
Female RX:
Male Scaled:
Female Scaled:
11:57
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Thursday, March 13, 2014
Class:
All
Workout Name:
Deadlift/weighted pull up
Description:
Warm up 5-5
Working set 8-8-8-8
Rest 3 min between sets
Working set 8-8-8-8
Rest 3 min between sets
Class:
All
Workout Name:
Amrap
Description:
8 min amrap
8 chest 2 bar pull ups
8 t2b (toes to bar)
8 walking lunges/leg
8 chest 2 bar pull ups
8 t2b (toes to bar)
8 walking lunges/leg
Performed by 2 athletes
Podium
Male RX:
5+8reps
Female RX:
Male Scaled:
Female Scaled:
3+27reps
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Wednesday, March 12, 2014
Class:
All
Workout Name:
Back Squat/weighted push up
Description:
Warm up 5-5
Working set 8-8-8-8. At 80%1 rep max
Rest 3 min between sets
Working set 8-8-8-8. At 80%1 rep max
Rest 3 min between sets
Class:
All
Workout Name:
Rounds for time
Description:
4 rounds for time
15 Box Jumps 24/20
15 Kbs 53/35
400m run/400m ski/500m row
(You can choose any of the above for the cardio)
15 Box Jumps 24/20
15 Kbs 53/35
400m run/400m ski/500m row
(You can choose any of the above for the cardio)
Performed by 3 athletes
Podium
Male RX:
16:03
Female RX:
18:47
Male Scaled:
Female Scaled:
Show All Results
Tuesday, March 11, 2014
Class:
All
Workout Name:
Deadlift/pull up superset
Description:
Warm up. 5-5
Working set 8-8-8-8 @ 80% max
Working set 8-8-8-8 @ 80% max
Class:
All
Workout Name:
10 min emom
Description:
10 min emom (every min on the min)
6 power cleans 155/105
7 over the bar burpees
6 power cleans 155/105
7 over the bar burpees
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
9+0reps
Female Scaled:
2-way Tie
10+0reps
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Monday, March 10, 2014
Class:
All
Workout Name:
Back squat/weighted push up superset
Description:
4 sets
6-8 reps @ 80% of 1 rep max
If you don't have a max we will tell you what to do :)
6-8 reps @ 80% of 1 rep max
If you don't have a max we will tell you what to do :)
Class:
All
Workout Name:
Rounds for time
Description:
5 rounds for time
40 du's
30 air squats
20 push ups
40 du's
30 air squats
20 push ups
Performed by 5 athletes
Podium
Male RX:
Female RX:
12:00
Male Scaled:
13:34
Female Scaled:
Show All Results
Saturday, March 08, 2014
Class:
All
Workout Name:
14.2
Description:
3 min ascending amrap
10 ohs(overhead squats)
10 c2b pull ups(chest 2 bar)
10 ohs(overhead squats)
10 c2b pull ups(chest 2 bar)
Performed by 2 athletes
Podium
Male RX:
1+23reps
Female RX:
2+22reps
Male Scaled:
Female Scaled:
Show All Results
Friday, March 07, 2014
Class:
All
Workout Name:
Power cleans
Description:
3-3-3-3-3-3
Class:
All
Workout Name:
Rounds
Description:
7 rounds
10 power cleans 135/95
Rest 1 min between rounds
If you have to break them up at any point do 30 sit ups
10 power cleans 135/95
Rest 1 min between rounds
If you have to break them up at any point do 30 sit ups
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
11:39
Female Scaled:
9:10
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Thursday, March 06, 2014
Class:
All
Workout Name:
Hang power snatch
Description:
5-5-5-5-5
Class:
All
Workout Name:
Chipper
Description:
50 kbs 70/53
40 oh walking lunges 45/25
30 bicycle kicks
20 ohs 135/95
10 power snatches 135/95
Run 200 m after each exercise
40 oh walking lunges 45/25
30 bicycle kicks
20 ohs 135/95
10 power snatches 135/95
Run 200 m after each exercise
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
14:43
Female Scaled:
Show All Results
Wednesday, March 05, 2014
Class:
All
Workout Name:
Power clean
Description:
5-5-5-5-5-5
Class:
All
Workout Name:
Mini amrap
Description:
4 min amrap
Max weighted push ups
30 du's
Rest 3 min
5 min amrap
10 box jumps
10 sit ups
Max weighted push ups
30 du's
Rest 3 min
5 min amrap
10 box jumps
10 sit ups
Performed by 4 athletes
Podium
Male RX:
07+1reps
Female RX:
06+29reps
Male Scaled:
Female Scaled:
5+49reps
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Tuesday, March 04, 2014
Class:
All
Workout Name:
Jerk
Description:
5-5-5-5-5-5
Class:
All
Workout Name:
16 min amrap
Description:
16 min amrap
12 c2b pull ups
12 deadlifts 225/185
400m run
12 c2b pull ups
12 deadlifts 225/185
400m run
Performed by 2 athletes
Podium
Male RX:
Female RX:
2+24reps
Male Scaled:
Female Scaled:
3+24reps
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Monday, March 03, 2014
Class:
All
Workout Name:
Hang power clean
Description:
7 sets of 5
Class:
All
Workout Name:
4 rounds for time
Description:
4 round for time
20 wall balls 20/14
15 toes 2 bar
10 squat cleans 135/95
20 wall balls 20/14
15 toes 2 bar
10 squat cleans 135/95
Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
22:18
Female Scaled:
13:33
Show All Results
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