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WODs
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Saturday, May 31, 2014
Class:
All
Workout Name:
Row/ski
Description:
Row/ski 3000m with a partner at 70% effort
Performed by
2
athletes
Podium
Male RX:
Female RX:
Shellie S
13:31
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
10 min Kipping practice
Description:
Work on Kipping for different movements
Performed by
1
athlete
Podium
Male RX:
Female RX:
Page G
10:00
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
10 min amrap w/partner
Description:
With a partner
Perform 10 kbs 70/53
15 sit ups
2 shuttle runs
Other partner rests while the other works
Performed by
2
athletes
Podium
Male RX:
Female RX:
Shellie S
6+26reps
Male Scaled:
Female Scaled:
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Friday, May 30, 2014
Class:
All
Workout Name:
Jerk
Description:
5-3-2-1-1
Rest 3 min
Performed by
1
athlete
Podium
Male:
Joshua R
225 lbs
Female:
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Class:
All
Workout Name:
5 Rounds for Time
Description:
5 rounds For time
20 push ups
10 ring dips
20 wall balls
13 min time cap
Performed by
1
athlete
Podium
Male RX:
Female RX:
Male Scaled:
Joshua R
3+33reps
Female Scaled:
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Thursday, May 29, 2014
Class:
All
Workout Name:
Hang Power Snatch
Description:
3-3-2-2-1-1
Build to a heavy single
Rest 3 min
Performed by
4
athletes
Podium
Male:
3-way Tie
135 lbs
Female:
Shellie S
83 lbs
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Class:
All
Workout Name:
15 min Amrap
Description:
15 min amrap
Buy in 100 sit ups
7 burpees
20 pull ups
Run 200m w ball overhead
Performed by
3
athletes
Podium
Male RX:
Bryce M
4+0reps
Female RX:
Shellie S
3+0reps
Male Scaled:
Female Scaled:
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Wednesday, May 28, 2014
Class:
All
Workout Name:
Back squat
Description:
6-6-6-6-6
Start @ 70% and build
Rest 3 min between
Performed by
6
athletes
Podium
Male:
Michael M
345 lbs
Female:
Shellie S
193 lbs
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Class:
All
Workout Name:
Chipper
Description:
50 Weighted overhead lunges
40 hr pushups
30 k2e
20 hspu
10 ground 2 oh w/ plate
Performed by
3
athletes
Podium
Male RX:
Bryce M
6:32
Female RX:
Shellie S
7:41
Male Scaled:
Female Scaled:
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Tuesday, May 27, 2014
Class:
All
Workout Name:
Power cleans
Description:
5-5-3-3-2-2
Build to a tough double
Rest 3 min between
Performed by
7
athletes
Podium
Male:
2-way Tie
285 lbs
Female:
Megan M
118 lbs
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Class:
All
Workout Name:
7 min amrap
Description:
7 min amrap
10 power cleans
20 jumping jacks
Performed by
5
athletes
Podium
Male RX:
Jason M
7+4reps
Female RX:
Laura C
7+10reps
Male Scaled:
Female Scaled:
Megan M
06+10reps
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Monday, May 26, 2014
Class:
All
Workout Name:
20 min amrap
Description:
Run 200m
10 burpees
12 v ups
14 kbs 70/53
Performed by
3
athletes
Podium
Male RX:
Joshua R
5+200reps
Female RX:
Shellie S
5+0reps
Male Scaled:
Female Scaled:
Page G
4+0reps
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Saturday, May 24, 2014
Class:
All
Workout Name:
20 min skill practice
Description:
Practice kipping pull up and hand stands
Performed by
0
athletes
Podium
Male:
Female:
Enter Your Results
Class:
All
Workout Name:
20 min Amrap
Description:
400m run
30 supermans
30 sit ups
400m ski
30 box jumps
30 sec handstand hold
Performed by
0
athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Murph!
Description:
Fun times!!
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Performed by
1
athlete
Podium
Male RX:
Joshua R
46:10
Female RX:
Male Scaled:
Female Scaled:
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Friday, May 23, 2014
Class:
All
Workout Name:
Floor Press
Description:
7-5-3-2-1
Build to a heavy single
Rest 3 min between sets
Performed by
1
athlete
Podium
Male:
Female:
Page G
45 lbs
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Class:
All
Workout Name:
Chipper
Description:
30 Hang power cleans 135/95
30 Over the bar burpees
30 Kbs 70/53
20
20
20
10
10
18 min time cap
Performed by
1
athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Page G
1 reps
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Thursday, May 22, 2014
Class:
All
Workout Name:
Weighted pull up/kip pull up
Description:
A1. Max weighted pull up @ 70%
A2. Max kip pull up
x4
Rest 4 min between
Performed by
1
athlete
Podium
Male:
2-way Tie
26 lbs
Female:
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Class:
All
Workout Name:
5 rounds
Description:
15 Russian twists w plate 45/25
15 air squats
1 shuttle run
Rest 5 min
5 Rounds
10 T2B
15 jumping split squat
Finish all rounds then run 200m
Performed by
1
athlete
Podium
Male RX:
Joshua R
9:58
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, May 21, 2014
Class:
All
Workout Name:
Row
Description:
500m for time
Rest 7 min
Performed by
5
athletes
Podium
Male RX:
Bryce M
1:35
Female RX:
gretchen b
01:047
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Jerk
Description:
7 min emom
2 jerk
Start at 85% for all reps
Performed by
3
athletes
Podium
Male:
Bryce M
155 lbs
Female:
Shellie S
128 lbs
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Class:
All
Workout Name:
Rounds for time
Description:
5 rounds
8 hspu
8 ring dips
8 push ups
16 v ups
Performed by
4
athletes
Podium
Male RX:
Bryce M
9:24
Female RX:
2-way Tie
9:40
Male Scaled:
Female Scaled:
Megan M
013:054
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Tuesday, May 20, 2014
Class:
All
Workout Name:
Tng Power cleans
Description:
4-4-4-3-3-3
Rest 3 min between sets
Start at 70% and build to a tough triple
Performed by
3
athletes
Podium
Male:
Joshua R
187 lbs
Female:
Shellie S
143 lbs
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Class:
All
Workout Name:
10 min amrap
Description:
Max Power Cleans 155/105
10 C2B pull ups
10 Deadlifts
200m run
Performed by
3
athletes
Podium
Male RX:
Bryce M
23 reps
Female RX:
Shellie S
43 reps
Male Scaled:
Joshua R
21 reps
Female Scaled:
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Monday, May 19, 2014
Class:
All
Workout Name:
Front Squat
Description:
10-10-10-10
Rest 2 min between sets
Performed by
5
athletes
Podium
Male:
Joshua R
185 lbs
Female:
Shellie S
153 lbs
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Class:
All
Workout Name:
Amrap
Description:
6 min amrap
10 Burpee box jump
20 push ups
Run 200m
Rest 5 min
6 min amrap
8 double squat wall balls
12 lunges
Run 200m with plate 45/25
Performed by
5
athletes
Podium
Male RX:
Joshua R
4+44reps
Female RX:
Megan M
04+22reps
Male Scaled:
Female Scaled:
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Saturday, May 17, 2014
Class:
All
Workout Name:
Elizabeth
Description:
21-15-9 reps of:
Clean 135/95 pounds
Ring dips
Performed by
1
athlete
Podium
Male RX:
Female RX:
Shellie S
5:33
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Chipper
Description:
100 air squats
80 calorie row
60 lunges
40 pull ups
20 sit ups
Performed by
1
athlete
Podium
Male RX:
Female RX:
Shellie S
13:44
Male Scaled:
Female Scaled:
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Friday, May 16, 2014
Class:
All
Workout Name:
Full cleans
Description:
Take 15 min to build to a heavy single
Performed by
0
athletes
Podium
Male:
Female:
Enter Your Results
Class:
All
Workout Name:
9 min amrap
Description:
Metcon
9 min amrap
10 Kbs 70/53
10 T2B
20
20
30
30
40
40
If you complete the 40 reps, start again :)
Performed by
1
athlete
Podium
Male RX:
Bryce M
151 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, May 15, 2014
Class:
All
Workout Name:
Snatch complex
Description:
12 min to build to a moderate snatch complex
1 power snatch
1 hang snatch
1 full snatch
Performed by
1
athlete
Podium
Male:
Female:
Shellie S
100 lbs
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Class:
All
Workout Name:
For time
Description:
Metcon
1000m Row/800m run/ski for time
Rest 5 min
Run 400m for time
Rest 5 min
Run 400m for time w/ med ball
Performed by
2
athletes
Podium
Male RX:
Bryce M
6:43
Female RX:
Shellie S
19:17
Male Scaled:
Female Scaled:
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Wednesday, May 14, 2014
Class:
All
Workout Name:
Jerk
Description:
3-3-2-2-1-1
Start at 85% and build.
Rest 3 min between sets
Performed by
0
athletes
Podium
Male:
Female:
Enter Your Results
Class:
All
Workout Name:
5 rounds
Description:
5 rounds for time
5 hang power cleans 185/135
5 shoulder to overhead
5 front squats
Performed by
0
athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Tuesday, May 13, 2014
Class:
All
Workout Name:
8 min emom
Description:
8 min Emom
2 Power Clean
Find a heavy double
Performed by
4
athletes
Podium
Male:
Bryce M
0 lbs
Female:
Shellie S
123 lbs
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Class:
All
Workout Name:
18 min Amrap
Description:
Metcon
Run 400 m
20 DL 225/185
20 Pull ups
Run 400m
15 DL 275/205
15 Pull Ups
Run 400m
10 Pull Ups
10 DL 315/225
18 min Time cap
Performed by
4
athletes
Podium
Male RX:
Female RX:
Shellie S
81 reps
Male Scaled:
Bryce M
90 reps
Female Scaled:
Meredith V
3 reps
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Monday, May 12, 2014
Class:
All
Workout Name:
Back Squat
Description:
6-6-6-6-6-6
Build to 85% for last 3 sets
Rest 3 min between
Performed by
2
athletes
Podium
Male:
Joshua R
245 lbs
Female:
Meredith V
73 lbs
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Class:
All
Workout Name:
4 rounds for time
Description:
4 rounds
20 oh lunges w/medball
15 Weighted Push ups 45/25
10 Hspu
200m run
12 min time cap
Performed by
1
athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Meredith V
2+56reps
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Saturday, May 10, 2014
Class:
All
Workout Name:
Med ball complex x3
Description:
Performed by
0
athletes
Podium
Male:
Female:
Enter Your Results
Class:
All
Workout Name:
5 Rounds
Description:
30 jumping split squats
25 sit ups
20 kbs 53/35
200m run
Rest 3 min between rounds
Fastest round is the score
Performed by
0
athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Friday, May 09, 2014
Class:
All
Workout Name:
Hang Power Snatch
Description:
2-2-2-2-2-2
Build to a heavy double
Rest as needed
Performed by
1
athlete
Podium
Male:
Joshua R
115 lbs
Female:
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Class:
All
Workout Name:
12 min Ascending Amrap
Description:
Hang Power Cleans 135/95
Front Squat 135/95
3-6-9.....
Run 2 shuttle runs between every set
Performed by
0
athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Thursday, May 08, 2014
Class:
All
Workout Name:
A1. Weighted Push Up
Description:
8-8-8-8-8 @ 70% 1RM
Performed by
3
athletes
Podium
Male:
Joshua R
90 lbs
Female:
Shellie S
25 lbs
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Class:
All
Workout Name:
A2. Ring Dips
Description:
8-8-8-8-8
Rest 3 mins after both movements are complete.
Performed by
1
athlete
Podium
Male:
Joshua R
0 lbs
Female:
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Class:
All
Workout Name:
Mini Amrap
Description:
5 min Amrap
10 wall balls
30 Du's
Rest 3 min
5 min Amrap
10 Box Jumps 24/20
8 Push Ups
6 Pull Ups
Performed by
2
athletes
Podium
Male RX:
Joshua R
9+16reps
Female RX:
Male Scaled:
Female Scaled:
Meredith V
10+18reps
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Wednesday, May 07, 2014
Class:
All
Workout Name:
Halting Deadlift/ Clean Pull
Description:
3.3x5
(it means complete 3 halting deadlifts and 3 clean pulls for 5 sets)
Rest 3 min
Performed by
2
athletes
Podium
Male:
Joshua R
215 lbs
Female:
Meredith V
103 lbs
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Class:
All
Workout Name:
For time or reps completed
Description:
3 Rounds
15 Kbs 70/53
20 T2B
Run 200m w plate 45/25
15 min time cap
Performed by
2
athletes
Podium
Male RX:
Joshua R
12:48
Female RX:
Male Scaled:
Female Scaled:
Meredith V
8:56
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Tuesday, May 06, 2014
Class:
All
Workout Name:
Thruster
Description:
12 min to find a heavy triple
Performed by
2
athletes
Podium
Male:
Joshua R
165 lbs
Female:
Shellie S
103 lbs
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Class:
All
Workout Name:
10 Min Amrap
Description:
8 Rack lunges 155/105
10 Sh to Oh
12 Over the bar burpees
Performed by
2
athletes
Podium
Male RX:
Female RX:
Male Scaled:
Joshua R
2+8reps
Female Scaled:
Shellie S
3+11reps
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Monday, May 05, 2014
Class:
All
Workout Name:
Hang Power Clean
Description:
3-3-2-2-1-1
Rest 3 min
Build to a heavy single
Performed by
4
athletes
Podium
Male:
Joshua R
195 lbs
Female:
Shellie S
128 lbs
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Class:
All
Workout Name:
9 min Emom
Description:
7 pull ups
9 hr push ups
15 air squats
Performed by
2
athletes
Podium
Male RX:
Joshua R
8+7reps
Female RX:
Shellie S
9+0reps
Male Scaled:
Female Scaled:
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Saturday, May 03, 2014
Class:
All
Workout Name:
Baseline
Description:
500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Performed by
1
athlete
Podium
Male RX:
Female RX:
Meredith V
24:54
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
For Time
Description:
30 Full Cleans 205/145
1 mile run
Performed by
0
athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Friday, May 02, 2014
Class:
All
Workout Name:
Tng Clean and Jerk
Description:
Touch and Go Clean and Jerk
5-5-5-5-5
Build to a challenging weight but maintain perfect form.
Rest 3 min between
Performed by
2
athletes
Podium
Male:
Bryce M
135 lbs
Female:
Courtney
63 lbs
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Class:
All
Workout Name:
3 Rounds for time
Description:
10 Side to Side Push ups
10 Hspu
200 m run
20 S2S push ups
20 Hspu
200 m run
30 S2S push ups
30 Hspu
200m run
20 min time cap
Performed by
2
athletes
Podium
Male RX:
Bryce M
16:08
Female RX:
Male Scaled:
Female Scaled:
Courtney
18:24
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Thursday, May 01, 2014
Class:
All
Workout Name:
Ohs Squat
Description:
3-2-1
Wave 1 80/85/90 % 1RM
3-2-1
Wave 2 85/90/95% 1RM
Rest 3 min between sets
Performed by
1
athlete
Podium
Male:
Female:
Kelly S
45 lbs
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Class:
All
Workout Name:
Mini Amrap
Description:
3 min amrap
7 box jumps
10 oh walking lunges
Rest 3 min
3 min amrap
1 shuttle run 30m
5 burpees
Performed by
2
athletes
Podium
Male RX:
Bryce M
7+3reps
Female RX:
Kelly S
8+0reps
Male Scaled:
Female Scaled:
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WOD Archive
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014