Workouts and Records

Most Recent Benchmark WOD was Back Squat Max on Jun 21,2017 (90 days ago)



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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
0% 0%
Chosen as WOD: Tue,Jul 15,2014
#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
0% 0%
Chosen as WOD: 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,.
100% 0%
Chosen as WOD: Mon,Jul 17,2017 Mon,Jan 9,2017 Thu,Dec 15,2016 Wed,Aug 17,2016
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
2nd26:40 Zack 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
100% 0%
Chosen as WOD: Wed,Sep 13,2017
-Grace- (Time-Rx2)
WOD- ' Grace'

30 clean and jerk -Rx 135/95  Rx2- 115/75
100% 0%
Chosen as WOD: Tue,May 30,2017 Thu,Sep 25,2014
1st1:42 Crystal Tue,May 30,2017
2nd2:06 Jordan H Tue,May 30,2017
3rd2:07 Devin Tue,May 30,2017
1st3 Greg Sm Tue,May 30,2017
2nd1:44 KC Tue,May 30,2017
3rd1:56 Nate Thu,Sep 25,2014
-Murph- (Time)
Murph
1 mile run
100 pullups
200 push ups
300 airsquats
1 mile run
0% 0%
Chosen as WOD: Mon,May 29,2017 Mon,May 30,2016
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
0% 0%
Chosen as WOD: 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
01.09.17 Strength (Weight)
1.  Snatch
A.  1x3 at 60%
B.  1x3 at 70%
C.  3x3 at 75%
*All reps are drop from the top
Single at 90%
0% 0%
Chosen as WOD: Mon,Jan 9,2017
1st120 Crystal Mon,Jan 9,2017
2nd115 Jordan H Mon,Jan 9,2017
3rd95 Amy D Mon,Jan 9,2017
1st235 Ben Mon,Jan 9,2017
2nd155 Michael Mon,Jan 9,2017
Scott H Mon,Jan 9,2017
3rd115 Ryan H Mon,Jan 9,2017
08.18.15 WOD (Reps)
Complete 4 rounds of the following...

AMRAP in 2:00:
- 25 wall balls (20/14)
- Max rep power snatches (135/95) in time remaining.

Rest 2:00 between rounds.  Score is your total power snatches.
0% 0%
Chosen as WOD: Tue,Aug 18,2015
1st47 Crystal Tue,Aug 18,2015
2nd30 Julie Tue,Aug 18,2015
3rd28Lyndsey Tue,Aug 18,2015
1st51 Nate Tue,Aug 18,2015
2nd37 Seth M Tue,Aug 18,2015
3rd34 KC Tue,Aug 18,2015
08.19.15 WOD (Time-Rx2)
2 rounds for time:

30 burpee box jumps (24/20, must face the box on the burpee)
15 hang power cleans (RX - 185/125, RX2 - 135/95)

14 minute cap.

Auxiliary:

3 sets of a posterior chain exercise of your choice - Good mornings (banded/barbell), hip extensions, partner glute-ham raises, etc.
0% 0%
Chosen as WOD: Wed,Aug 19,2015
1st10:21 2Heather S Wed,Aug 19,2015
2nd10:39 2Cheyenne Wed,Aug 19,2015
3rd11:10 2Amy H Wed,Aug 19,2015
1st11:15 Brett Wed,Aug 19,2015
2nd14:00 2Dwight Wed,Aug 19,2015
3rd13:16Craig Wed,Aug 19,2015