Workouts and Records



'Diane' (Time)
21-15-9
Dead Lifts (225/175)
HSPU
0% 0%
Programmed: Sun, Sep 15, 2019
'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 R 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
1st8 +6box jumps, wod 2 3 +13 wb becca Fri, Jun 20, 2014
2nd8 + 2 PP Shameca Fri, Jun 20, 2014
3rd9 + 11 step upsLaurie-pat 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 R Thu, Mar 20, 2014
3rd7:02 becca Tue, Aug 4, 2015
1st5:39 Matthew S Tue, Sep 3, 2013
2nd5:40 Paul F 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 G Thu, Jan 14, 2016
3rd7:07Vonn Thu, Jan 14, 2016
1-3-18 (Time)
Every 3min. x 5 Rounds:
20 DB snatch  
15 TTB
50 Double Unders

Rest 3min.

Every 3min. x 5 Rounds:
20 Plate to Overhead
16 OH Plate lunges  
12 HSPU
0% 0%
Programmed: Wed, Jan 3, 2018
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 R Tue, Jan 10, 2017
3rd12+ 4 burpees, 12 + 3wb becca Tue, Jan 10, 2017
1/10/18 (Time)
Strength:
BUTT BLASTER
10 emom
E:20 Front Rack Lunges@95/65
O:20 Goblet Squats @53/35
 

WOD:
Run 800m 'Buy In'
Immediately into...
6 Rounds:
9 Pull-Ups
9 KB Swings 70/53
9 Front Squats 135/95
Time Cap: 20 min.
0% 0%
Programmed: Wed, Jan 10, 2018
1st16:28 becca Wed, Jan 10, 2018

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