Wednesday, November 05, 2014

Class:
All
Warmup:
2 rounds

10 Thrusters #40
10 Lunges
5 Dips
Workout Name:
Crossfit #2
Description:
21 - 15 - 9

Wall Balls
HR Push-ups
Box Jumps at 24'
Performed by 1 athlete
Podium
Male RX:
Cameron H
6:23
Female RX:
Male Scaled:
Female Scaled:
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Sunday, November 02, 2014

Class:
All
Warmup:
3 rounds:

10 squats
:20 bar hang
5 broad jumps
Workout Name:
Crossfit #1
Description:
3 rounds for time:

400m run
30 DU's
20 T2B
10 Should to Overhead #75
Performed by 1 athlete
Podium
Male RX:
Cameron H
17:08
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, August 19, 2014

Class:
All
Workout Name:
Push Ball
Description:
21 - 15 - 9

PU's with #45 plate on back
Wallballs
Cooldown:
Every 2 minutes for 8 minutes - :20 Handstand Holds
Performed by 1 athlete
Podium
Male RX:
Cameron H
5:30
Female RX:
Male Scaled:
Female Scaled:
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Thursday, August 14, 2014

Class:
All
Workout Name:
SMS workout crew
Description:
Partner suicide sprint (100-75-50-25) - this will be done with one partner sprinting at a time. They will run 100 then tag their partner to go 100. Then complete the rest of the suicide like that.
100 lateral hops over partner holding a plank - 50 per partner done in sets of 10.
Partner suicidee sprint
100 push-ups - 50 per partner done in sets of 10.
Partner suicidee sprint
100 partner leg raises - 50 per partner done in sets of 10.
Partner suicidee sprint
100 burpees - 50 per partner done in sets of 10.
Partner suicidee sprint
100 air squats - 50 per partner done in sets of 10.
Partner suicidee sprint
Performed by 1 athlete
Podium
Male RX:
Cameron H
25:00
Female RX:
Male Scaled:
Female Scaled:
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Monday, August 11, 2014

Class:
All
Warmup:
2 Rounds

15 Squats
15 HR Pushups
10 Shoulder Press #25 DB
Workout Name:
Arms
Description:
4 Minute Tabata for each:

Strict Pullups
Dips
Bench Press from floor #155
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 28, 2014

Class:
All
Warmup:
Strech
Workout Name:
50's and fun
Description:
For Time:

50 DU
50 Pushups
50 Box Jumps 24' box
50 Push Press #65
50 K2E
50 Lunges w/ #65 barbell on back
Cooldown:
60 sec. plank holds all sides
Performed by 1 athlete
Podium
Male RX:
Cameron H
18:45
Female RX:
Male Scaled:
Female Scaled:
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Sunday, July 20, 2014

Class:
All
Warmup:
EMOM for 11 minutes
5 Squat Cleans + Push Press #45

After 5 minutes, rest for 1 minute.
Workout Name:
None
Description:
Ladder of 20' Box Jumps and Pullups

First minute complete 1 Box Jump + 1 Pullup
Second minute complete 2 Box Jumps + 2 Pullups
Etc. Etc.
Cooldown:
Bench Press from floor EMOM for 3 minutes
8 reps @ #135
Performed by 1 athlete
Podium
Male RX:
Cameron H
12+0reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, July 14, 2014

Class:
All
Workout Name:
100's
Description:
100 DU's
100 Pushups
100 Wallballs
100 Air Squats
100 DU's
Performed by 1 athlete
Podium
Male RX:
Cameron H
22:39
Female RX:
Male Scaled:
Female Scaled:
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Thursday, June 26, 2014

Class:
All
Workout Name:
SMS Crew
Description:
8x400m sprints

Notes: After every lap rest 1 minute. After laps 2, 4, and 6 complete 20 burpees

Then:

40 Dips
40 Air Squats
10 Burpee+box jump+tire flip
Performed by 1 athlete
Podium
Male RX:
Cameron H
27:00
Female RX:
Male Scaled:
Female Scaled:
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Thursday, June 19, 2014

Class:
All
Workout Name:
Clean and Jerk
Description:
2x10 @ #45
2x8 @ #75
1x5 @95
Cooldown:
2 minute clock every 10 sec.
1 Power Clean #95
Performed by 1 athlete
Podium
Male:
Cameron H
95 lbs
Female:
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WOD Archive

November 2014
August 2014
July 2014
June 2014
May 2014
April 2014