WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark was 5.14.18S on May 14,2018 (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
Programmed: 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
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
-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
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%
Programmed: 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
04.07.2018 (Time) Community
Teams of 3  

100 Burpee Pullups  
100 Front Squats 135/95
100 T2B
100 RKBS  

**2 Athletes working on chipper third athlete runs 200 (weather permitting if not 2 stair loops) swap in and out while knocking out Chipper.
Programmed: Sat,Apr 7,2018
1st25:00Darla Sat,Apr 7,2018
04.14.2018 (Time) Community
Teams of 3  

1800M Run  
*Athletes must change EVERY 200M
180 Wallballs  
180 KBS  
180 OH Walking Lunges w/Wallball
Programmed: Sat,Apr 14,2018