Monday, June 30, 2014

Class:
All
Workout Name:
Back Squat
Description:


Lv 1
Back squat
10-10-10-10-10
@60%
Rest 2 min
Lv2
Air squats
20-20-20-20-20
Rest 2 min
Performed by 6 athletes
Podium
Male:
Cody B
205 lbs
Female:
Kate D
113 lbs
Show All Results
Class:
All
Workout Name:
10 min amrap
Description:
10 min Amrap

15Jumping air squats
20 push ups
1 shuttle run
Performed by 6 athletes
Podium
Male RX:
Cody B
5+30reps
Female RX:
Kate D
4+28reps
Male Scaled:
Female Scaled:
Show All Results

Saturday, June 28, 2014

Class:
All
Workout Name:
For Time....It's a surprise
Description:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 27, 2014

Class:
Lv 1
Workout Name:
Strict Press -1RM
Description:
5-3-2-1-1-1
Find 1 rep max
Rest 3 min between sets.
Performed by 1 athlete
Podium
Male:
Cody B
145 lbs
Female:
Show All Results
Class:
Lv 2
Workout Name:
Strict Press
Description:
5-5-5-5-5-5

Rest 2 min between
Performed by 0 athletes
Podium
Male:
Female:
Class:
Lv 1
Workout Name:
Plate Chipper
Description:
Run 400 m w/ plate 45/25
100 plate ground to oh
80 Russian twists
60 plate push ups lying on back
40 oh lunges
20 goblet squats with plate

All movements completed with the same plate!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Lv 2 -complete 2/3 of the work
Workout Name:
Plate Chipper -Lv 2
Description:
Run 400 m w/ plate 45/25
100 plate ground to oh
80 Russian twists
60 plate push ups lying on back
40 oh lunges
20 goblet squats with plate

All movements completed with the same plate!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Lv 3- complete 1/2 of the work
Workout Name:
Plate Chipper -Lv 3
Description:
Run 400 m w/ plate 45/25
100 plate ground to oh
80 Russian twists
60 plate push ups lying on back
40 oh lunges
20 goblet squats with plate

All movements completed with the same plate!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 26, 2014

Class:
All
Workout Name:
Deadlift -3RM
Description:
3-3-3-3-3-3
Find a 3 rep max.

Rest 3 min.
Performed by 3 athletes
Podium
Male:
Hector J
325 lbs
Female:
Kate D
223 lbs
Show All Results
Class:
All
Workout Name:
2 AMRAPS
Description:
5 min AMRAP

8 box jumps (24"/20")
1 shuttle run

Rest 4 min

5 min AMRAP

7 pull-ups
10 air squats
Performed by 2 athletes
Podium
Male RX:
Bryce M
18+10reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Wednesday, June 25, 2014

Class:
Lv 1
Workout Name:
Jerks - 1 RPM
Description:
Jerks
5-3-2-1-1-1

Find your 1 rep max.
Rest 2 min between lifts.
Performed by 2 athletes
Podium
Male:
Cody B
215 lbs
Female:
Show All Results
Class:
Lv 2
Workout Name:
Push Press
Description:
Push Press
6-6-6-6-6

Rest 2 min between sets.
Performed by 1 athlete
Podium
Male:
Female:
Blanca M
70 lbs
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Class:
All
Workout Name:
Push-ups, Push Press WB, Supermans, V-ups
Description:
4 rounds for time:

15 Weighted Push-ups (45#/25#)
15 Push Press Wall balls (20#/14#)
15 Supermans
15 V-ups
Performed by 3 athletes
Podium
Male RX:
Hector J
9:20
Female RX:
Blanca M
9:47
Male Scaled:
Cody B
8:46
Female Scaled:
Show All Results

Tuesday, June 24, 2014

Class:
Lv 1
Workout Name:
Power Clean 1 RPM
Description:
16 minutes to find your 1 rep max Power Clean.

Rest as needed.
Performed by 3 athletes
Podium
Male:
Hector J
155 lbs
Female:
Kate D
183 lbs
Show All Results
Class:
Lv 2
Workout Name:
Hang Power Cleans
Description:
5-5-5-5-5-5-5
Hang Power Cleans

Rest 2 min between sets.
Performed by 1 athlete
Podium
Male:
Female:
Gloria S
420 lbs
Show All Results
Class:
All
Workout Name:
Power Cleans & Burpees
Description:
9 min AMRAP

10 Power Cleans (155#/105#)
10 Burpees
Performed by 4 athletes
Podium
Male RX:
Hector J
4+0reps
Female RX:
2-way Tie
5+0reps
Male Scaled:
Female Scaled:
Kate D
4+10reps
Show All Results

Monday, June 23, 2014

Class:
All
Workout Name:
Back Squat
Description:
5-3-2-1-1-1

Find a 1 rep Max

Rest 3 min between sets
Performed by 6 athletes
Podium
Male:
Bryce M
285 lbs
Female:
Kate D
185 lbs
Show All Results
Class:
All
Workout Name:
17 min amrap
Description:
17 min Amrap

50 pistols-scale to air squats
Run 200 m
40 oh lunges 45/25-scale lunges
Run 200m
30 T2B-scale sit ups
Run 200m
20 wall balls 20/14
Run 200m
10 strict Hspu
Performed by 6 athletes
Podium
Male RX:
Bryce M
1+90reps
Female RX:
2-way Tie
1+0reps
Male Scaled:
Female Scaled:
Kate D
1+50reps
Show All Results

Saturday, June 21, 2014

Class:
All
Workout Name:
Partner wod!!
Description:
25 min amrap

In teams of 2

Partner A runs 400m
Partner B max hang cleans 135/95

Partner A runs 400m
Partner B max back squat from ground 135/95
Scale- air squats

Partner A runs 400m
Partner B max v-ups

Partner A runs 400m
Partner B max Sh 2 Oh 135/95
Scale-push ups

Each person only completes one run and then move to the next couplet
Performed by 1 athlete
Podium
Male RX:
Joshua R
357 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Friday, June 20, 2014

Class:
All
Workout Name:
Drop Snatch into Snatch Balance
Description:
3-3-3-2-2-2

Build to a heavy double

Rest as needed
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
For time
Description:
Lv 1
50 wall balls 20/14
30 kbs 70/53
50 wall balls 20/14
30 kbs 70/53

Lv 2
Half reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 19, 2014

Class:
All
Workout Name:
1 rep max Deadlift
Description:
Find a 1 rep max

5-3-3-2-2-1
Performed by 4 athletes
Podium
Male:
Joshua R
405 lbs
Female:
Show All Results
Class:
All
Workout Name:
Surprise
Description:
Death by burpee
Performed by 4 athletes
Podium
Male RX:
Bryce M
20+14reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Wednesday, June 18, 2014

Class:
All
Workout Name:
Push Press
Description:
Push Press

8-8-8-8-8
Start at 65% and build quickly
Rest 2 min between
Performed by 3 athletes
Podium
Male:
Joshua R
175 lbs
Female:
Show All Results
Class:
All
Workout Name:
Chipper
Description:
30 hspu
Run 200m
30 ring dips
Run 200m
30 hspu
100 sit ups
Performed by 3 athletes
Podium
Male RX:
Hector J
11:20
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, June 17, 2014

Class:
All
Workout Name:
Back squat/push ups
Description:
Back squat

7-5-5-3-3-3
Start at 70% and build to a tough triple
Max push ups between sets

Rest 3 min between
Performed by 5 athletes
Podium
Male:
Bryce M
270 lbs
Female:
Jayd L
155 lbs
Show All Results
Class:
All
Workout Name:
13 min amrap
Description:
13 min
1Broad jump 30m
20 goblet squats
15 sit ups
10 box jumps
Performed by 5 athletes
Podium
Male RX:
Bryce M
4+25reps
Female RX:
Jayd L
4+30reps
Male Scaled:
Female Scaled:
Show All Results

Monday, June 16, 2014

Class:
All
Workout Name:
Power cleans
Description:
Lv 1 Power cleans

5-5-5-5-5
75%,79%, 83%, 87%, 91%
Rest 3 min between

Lv2 Hang Power Cleans
5-5-5-5-5
Performed by 6 athletes
Podium
Male:
Cody B
225 lbs
Female:
Megan M
111 lbs
Show All Results
Class:
All
Workout Name:
Mini Amrap
Description:
6 min amrap

7 pull ups
9 t2b

Rest 4min

6 min

15 kb DL 70/53
200m run
10 kb sumo DL hp 70/53
Performed by 3 athletes
Podium
Male RX:
Hector J
10+9reps
Female RX:
Megan M
7+15reps
Male Scaled:
Female Scaled:
Show All Results

Saturday, June 14, 2014

Class:
All
Workout Name:
Partner wod
Description:

Med ball complex x2

W/a partner

25 min amrap

Run 400 m

15 total Oh walking lunges 45/25
15 box jumps
15 t2b

one partner runs, the other completes the work
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 13, 2014

Class:
All
Workout Name:
Strict Press
Description:
Strict press

6-6-6-6-6

Rest 3 min

Start at 60% and build
Performed by 3 athletes
Podium
Male:
Joshua R
145 lbs
Female:
Kate D
73 lbs
Show All Results
Class:
All
Workout Name:
Push ups for time
Description:
100 push ups for time

Every time you break run 1 shuttle run
Performed by 3 athletes
Podium
Male RX:
Joshua R
4:33
Female RX:
Kate D
8:33
Male Scaled:
Female Scaled:
Show All Results

Thursday, June 12, 2014

Class:
All
Workout Name:
15 min Kipping practice
Description:
Performed by 1 athlete
Podium
Male RX:
Joshua R
15:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Partner KBS
Description:
Complete as many kbs in 7 min with a partner
70/53
Performed by 1 athlete
Podium
Male RX:
Cody B
175 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Deadlifts/V-ups
Description:
21-15-9

Deadlifts
V-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Cody B
3:55
Female Scaled:
Show All Results

Wednesday, June 11, 2014

Class:
All
Workout Name:
Snatch complex
Description:
Power snatch
Hang full snatch
Full snatch


Build a moderate weight
Performed by 1 athlete
Podium
Male:
Female:
2-way Tie
59 lbs
Show All Results
Class:
All
Workout Name:
7 min emom
Description:
2 hang power snatch
Build
Performed by 2 athletes
Podium
Male:
Joshua R
95 lbs
Female:
Laura C
35 lbs
Show All Results
Class:
All
Workout Name:
4 rounds for time
Description:
20 plate ground 2 overhead 45/25
20 Russian twists 45/25
1 shuttle run

10 min time cap
Performed by 3 athletes
Podium
Male RX:
Joshua R
5:58
Female RX:
Megan M
6:34
Male Scaled:
Female Scaled:
Show All Results

Tuesday, June 10, 2014

Class:
All
Workout Name:
Back Squat/Front Squat
Description:

Back squat

8-8-8

Front Squat

8-8-8

Start at 65% and build to a tough 8
Rest 3min between

Performed by 5 athletes
Podium
Male:
Cody B
235 lbs
Female:
Kate D
251 lbs
Show All Results
Class:
All
Workout Name:
3 rounds for time
Description:

3 rounds

50 air squats
30 push ups
15 ring dips
Performed by 5 athletes
Podium
Male RX:
Joshua R
13:38
Female RX:
Carolina C
09:55
Male Scaled:
Cody B
11:54
Female Scaled:
Page G
6:34
Show All Results

Monday, June 09, 2014

Class:
All
Workout Name:
Power cleans
Description:
14 min to find a 3 rep max
Performed by 4 athletes
Podium
Male:
Michael M
255 lbs
Female:
Kate D
113 lbs
Show All Results
Class:
All
Workout Name:
12 min Amrap
Description:


12 min amrap
10 Pull ups
5 PC 205/145
1 shuttle run
Performed by 4 athletes
Podium
Male RX:
Michael M
7+0reps
Female RX:
Page G
7+9reps
Male Scaled:
Female Scaled:
Kate D
8+8reps
Show All Results

Saturday, June 07, 2014

Class:
All
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound/65 pound Thruster
Pull-ups
Performed by 1 athlete
Podium
Male RX:
Michael M
5:05
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
3x500 m row
Description:
Row 500m for time
X3

Rest 4 min between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 06, 2014

Class:
All
Workout Name:
High hang power cleans
Description:
High Hang Power Clean

9-7-5-3-3-2-2

build to a heavy double

Rest as needed
Performed by 2 athletes
Podium
Male:
Michael M
245 lbs
Female:
Page G
73 lbs
Show All Results
Class:
All
Workout Name:
Rounds for time
Description:

Metcon

3 rounds

10 Box Jumps 24/20
10 Rack Lunges 155/105

5 min time cap

Rest 3 min

3 rounds

20 Kbs 53/35
20 Sit ups

5 min time cap
Performed by 1 athlete
Podium
Male RX:
Female RX:
Page G
8:47
Male Scaled:
Female Scaled:
Show All Results

Thursday, June 05, 2014

Class:
All
Workout Name:
Ohs
Description:

Ohs from rack

6-6-6-6-6-6

Build to a heavy 6

Rest as needed
Performed by 5 athletes
Podium
Male:
Bryce M
155 lbs
Female:
Shellie S
103 lbs
Show All Results
Class:
All
Workout Name:
9 min emom
Description:

9 min Emom

7 pull ups
8 push ups
9 burpees
Performed by 4 athletes
Podium
Male RX:
Bryce M
9+0reps
Female RX:
Laura C
9+9reps
Male Scaled:
Female Scaled:
Show All Results

Wednesday, June 04, 2014

Class:
All
Workout Name:
Jerk
Description:

Jerk

5-5-5-5-5

Rest 2 min
Performed by 5 athletes
Podium
Male:
Joshua R
195 lbs
Female:
Shellie S
103 lbs
Show All Results
Class:
All
Workout Name:
Mini amrap
Description:
4:30 min amrap

3 Ring dips
5 Hspu
7 kbs 70/53

Rest 4 min

4:30 min amrap

1 shuttle run w/med ball overhead(ball must be in the air while running, cannot rest on head)
10 V-ups
Performed by 5 athletes
Podium
Male RX:
Bryce M
14+13reps
Female RX:
Shellie S
9+1reps
Male Scaled:
Female Scaled:
Megan M
10+6reps
Show All Results

Tuesday, June 03, 2014

Class:
All
Workout Name:
Deadlift
Description:
June 3rd

Deadlift

10-10-10-10-10
Start at 60% and build to no more than 80%
Rest 2 min between sets
Performed by 8 athletes
Podium
Male:
Joshua R
315 lbs
Female:
Shellie S
215 lbs
Show All Results
Class:
All
Workout Name:
5 Rounds for time
Description:

Metcon

5 rounds

30 supermans
20 kb deadlifts 70/53
10 strict pull ups
200m run

15 min time cap
Performed by 8 athletes
Podium
Male RX:
Bryce M
5+0reps
Female RX:
Laura C
05+015reps
Male Scaled:
Female Scaled:
Megan M
4+60reps
Show All Results

Monday, June 02, 2014

Class:
All
Workout Name:
Hang Full Cleans
Description:
2-2-2-2-2-2
Build to a heavy double

Rest 3 min between
Performed by 9 athletes
Podium
Male:
Bryce M
206 lbs
Female:
Shellie S
123 lbs
Show All Results
Class:
All
Workout Name:
9 min Amrap
Description:
9 min amrap

Lvl 1
6 front squat @bw(clean from ground)
8 no push up burpees
10 sit ups

Lvl 2

8 goblet squats 44/26
8 no push up burpees
8 sit ups

Lvl 3

10 air squats
6 burpees
8 sit ups
Performed by 6 athletes
Podium
Male RX:
Bryce M
7+3reps
Female RX:
Shellie S
7+0reps
Male Scaled:
Joshua R
6+0reps
Female Scaled:
Kate D
6+2reps
Show All Results

WOD Archive

September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014