WorkoutsBenchmarks

Workouts and Records



'Diane' (Time)
21-15-9
Dead Lifts (225/175)
HSPU
0% 0%
'Hope' (Reps)
Hope
3 rounds of
Burpees
Power Snatch 75/55
Box Jumps (24/20)
Thrusters 75/55
Chest 2 Bar Pull Ups

Fight gone bad style.  
1 min at each station with 1 min rest after each round.
0% 0%
Programmed: Sat,Jun 14,2014
1st228 Chelsey Sat,Jun 14,2014
2nd182becca Sat,Jun 14,2014
1st175 gary b Sat,Jun 14,2014
'Jack' (Rounds)
WOD:
Jack (hero wod)
20 mi. AMRAP
10 push press @115/85
10 KBS @53/35
10 box jumps @24/20
100% 0%
Programmed: Fri,Jun 20,2014
1st10+9 push press Breanna Fri,Jun 20,2014
2nd8 +6box jumps, wod 2 3 +13 wb becca Fri,Jun 20,2014
3rd8 + 2 PP Shameca Fri,Jun 20,2014
1st7 + 10PP Ricardo O Fri,Jun 20,2014
2nd7 + 3 kbs ed n Fri,Jun 20,2014
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
0% 0%
1st719 Renee Thu,Mar 20,2014
2nd6:58 Chelsey Thu,Mar 20,2014
3rd7:00 Breanna Fri,Jan 24,2014
1st5:39 Matthew S Tue,Sep 3,2013
2nd5:40 Paul Fri,Apr 5,2013
3rd5:53 Martin D Wed,Mar 23,2016
1-14-16 (Time)
Warmup:
TABATA ABs
2 min plank
10 rounds
Sit-ups
Flutters
Ab rollouts  
Body claps  
2 min plank

WOD: (12 cap)
21-15-9
Deadlift @225/155
T2B
0% 0%
Programmed: Thu,Jan 14,2016
1st5:38Christina F Thu,Jan 14,2016
2nd6:35JASMINE Thu,Jan 14,2016
3rd7:07Vonn Thu,Jan 14,2016
1st6:12 Kevin H Thu,Jan 14,2016
1-4-17 (Time)
Warmup:
10 emom
3 push-ups
3 DB rows (each arm)
3 DB push press  

WOD:
9 amrap
8 hang power snatch @95/65
100m sprint
Rest 2 min
9 min amrap
8 thrusters @95/65
100 m sprint
0% 0%
Programmed: Wed,Jan 4,2017
1st6/5+8 thrusters Malissa Wed,Jan 4,2017
2nd6 + 50m, 5 + 8 thrusters Laurie-pat Wed,Jan 4,2017
3rd8 + 8snatches, 7 +4thrusters becca Wed,Jan 4,2017
1st7 + 7 & 8 thrusters Ricardo O Wed,Jan 4,2017
1/10/14 (Rounds)
Strength:
TnG Squat Clean practice
  
10 EMOM
3 TNG squat cleans
  
WOD: 5 x(2 min AMRAP)
1:40 work 20 sec rest
  
7 hang power clean @115/75
Max over bar Burpees
  
Rest 2 min
  
5 x(2 min AMRAP)
1:40 work 20 sec rest
7 hang power snatch @95/55
Max DUS
0% 0%
Programmed: Fri,Jan 10,2014
1st55 + 214 Shameca Fri,Jan 10,2014
2nd82/163becca Fri,Jan 10,2014
3rd71 burpees + 608 suLaurie-pat Fri,Jan 10,2014
1st56 burpees + 501 sued n Fri,Jan 10,2014
1/10/17 (Time)
Warmup:
Romwod

WOD:
10 AMRAP
7 Burpee  
7 Kbs @70/53
Rest 2 min
10 amrap  
7 Wallballs @20/14
7 Deficit push-ups @45/25 plate
0% 0%
Programmed: Tue,Jan 10,2017
1st8/7 Laurie-pat Tue,Jan 10,2017
2nd11+3burpees / 10 Chelsey Tue,Jan 10,2017
3rd12+ 4 burpees, 12 + 3wb becca Tue,Jan 10,2017
1/11/16 (Time)
Warmup
8 min amrap
30 dus
7 burpees
10 lunges  
  
WOD:
24 min amrap  
6 power clean@135/95
12 pull-ups
18 air squats
0% 0%
Programmed: Mon,Jan 11,2016
1st4+2 power cleans Vonn Mon,Jan 11,2016
2nd7+5 pull ups RX Ana Mon,Jan 11,2016
3rd7 + 6pull ups Chelsey Mon,Jan 11,2016
1st8 Ricardo O Mon,Jan 11,2016
2nd8 + 1 PC Daniel O Mon,Jan 11,2016
3rd8 + 2 PC Martin D Mon,Jan 11,2016
1/11/17 (Time)
Strength:
1 rep max split jerk

WOD:
5 rounds  
10 power cleans 155/115
10 pull ups  
30 du's
0% 0%
Programmed: Wed,Jan 11,2017
1st11:45 becca Wed,Jan 11,2017
2nd17:52 Malissa Wed,Jan 11,2017
3rd17:32Marlaine Wed,Jan 11,2017