WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark was Front Squat Max on Jul 9,2018 (13 days ago)


EXtended-7.15.14 (Time)
-3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
-Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2
-Good mornings 3 x 5-weighted
#1s (Time)
1 mile run  
1 sled push 25m 1 plate (45/25)
1 sled push 25m 2 plates  
1 sled push 25m 3 plates  
1 sled push 25m 4 plates  
1 sled push 25m 5 plates  
1mile run
Programmed: Wed,Nov 9,2016
1st24:10? Jacob Wed,Nov 9,2016
2nd27:45 Chris s Wed,Nov 9,2016
'Annie went Running, Rowing or Biking' (Time) Bootcamp,Cardio
Annie
50
DUs
Sit Ups
400M Run, Row, Bike
40
DUs
Sit Ups
400M Run, Row, Bike
30
DUs
Sit Ups
400M Run, Row, Bike
20
DUs
Sit Ups
400M Run, Row, Bike
10
DUs
Sit Ups
400M Run, Row, Bike

***NO TIME CAP - Finish  
Modifications -  
Running 200
Dubs Can be singles DOUBLE the number  

CASH OUT: Cheer HIGH FIVE and join someone Finsihing,.
1st20 Juli Mon,Jan 9,2017
2nd24 Cherie Mon,Jul 17,2017
3rd26 Shannon C Wed,Aug 17,2016
1st26:00 Craig Wed,Aug 17,2016
'Are you done yet?' (Time) Bootcamp
AMRAP 22
15 Ring Rows - Hang from Pull up Bar  
15 Wallballs - bottom of squat (paleo)  
15 Push-Ups - Plank  
100m Row - Handstand  
BOTH RUN 200

Bike Intervals
:20/:20 :15 Transitions
10 Rounds
Programmed: Wed,Sep 13,2017
1st45 Cherie Wed,Jan 10,2018
'High Five' (Time)
Tabata -  (20 secs work, 10 secs rest)  
1. frog jumps with plate
2. burpee to plate

AMRAP 15 with partner
8 DB squat cleans
8 DB push press  
10 high five pushups  

** Partner A completes a round of 8 DB squats and presses on own, both Partner A and B complete the push-ups together then Partner B will complete a round of 8 DB squats and presses and so on.
Programmed: Tue,Jul 17,2018
1st2+21Tammy Tue,Jul 17,2018
'Lynn' strict (Time)
5 Rounds:  
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 Minutes Between
Programmed: Fri,Jun 22,2018
1st25/38 Alix Fri,Jun 22,2018
2nd22/29Julie Fri,Jun 22,2018
3rd17/90Kerri Fri,Jun 22,2018
Juli Fri,Jun 22,2018
1st53/39 Josh R Fri,Jun 22,2018
'Pet Rock' - bootcamp (Time)
Choose your pet rock (25lb plate/ 25lb slamball/ 25lb DB) and complete the following with your partner:
50 cal bike
40 box jumps
30 sit-ups
20 air squats
10 burpees
400m run (don't forget your pet rock)
10 burpees
20 air squats
30 sit-ups
40 box jumps  
50 cal bike


** Partner A works, Partner B holds pet rock.
***5 burpees if the pet rock drops
Programmed: Thu,Jun 14,2018
-Grace- (Time-Rx2)
WOD- ' Grace'

30 clean and jerk -Rx 135/95  Rx2- 115/75
1st1:42 Crystal Tue,May 30,2017
2nd2:06 Jordan H Tue,May 30,2017
3rd2:07 Devin Tue,May 30,2017
1st1:44 KC Tue,May 30,2017
2nd1:56 Nate Thu,Sep 25,2014
3rd3:09 Ryan H Tue,May 30,2017
-Murph- (Time)
Murph
1 mile run
100 pullups
200 push ups
300 airsquats
1 mile run
1st55:00 Juli Mon,May 29,2017
2nd25:55Jessamin Mon,May 29,2017
3rd26:25Tammy Mon,May 29,2017
1st39:05 Daniel Mon,May 29,2017
2nd41:26 Ryan Mc Mon,May 29,2017
3rd46:50 Jacob Mon,May 29,2017
01.09.17 Conditioning CF (Time)
3. Conditioning- done 1st
'Glenn'
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Programmed: Mon,Jan 9,2017
1st34:06 Jordan H Mon,Jan 9,2017
2nd34:05Juli Mon,Jan 9,2017
3rd34:36Alix Mon,Jan 9,2017
1st26:56 Nate Mon,Jan 9,2017
2nd33:40 Ben Mon,Jan 9,2017
3rd33:55 Scott H Mon,Jan 9,2017