Workouts and Records

Most Recent Benchmark:
MLK DAY on Jan 19, 2020 (197 days ago)


1-10-20 (Time)
Team of 2
60 Rounds (1:1)
3 DB Thrusters@50/35
2 DB Box Step Overs @20inch
1 Devils Press

Get ready to get uncomfortable
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Programmed: Fri,Jan10,2020
1-13-20 (Time)
20 REP Back Squat 
(week 2) You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you're about to vibrate off the floor about 14 reps in. Dig Deep!!

WOD:

5 Rounds For Time:
50 Double Unders
40 Wall Balls (20/14)**

Round 1: 40 Wall Balls
Round 2: 40 Pushups
Round 3: 10 Wall Walks
Round 4: 40 Pushups
Round 5: 40 Wall Balls
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Programmed: Mon,Jan13,2020
1st170 becca Mon, Jan 13, 2020
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
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Programmed: Thu,Jan14,2016
1st5:38Christina F Thu, Jan 14, 2016
2nd6:35JASMINE G Thu, Jan 14, 2016
3rd7:07Vonn Thu, Jan 14, 2016
1-14-20 (Time)
Hero WOD “Marston”
Complete as many rounds as possible in 20 minutes of:
1 Deadlift @405/285
10 toes-to-bars
15 bar-facing burpees

If you do not have over a 450+/315+ deadlift max I would highly recommend scaling to 90% of your 1 rm.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
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Programmed: Tue,Jan14,2020
1st20donald c Tue, Jan 14, 2020
1-15-20 (Time)
Teams of 2:

Climbing Ladder for 16 Minutes....
5 Power Clean, 10 HSPU
10 Power Clean , 20 HSPU
15 Power Clean, 30 HSPU
20 Power Clean , 40 HSPU
and so on... (185/135)

Rest 3 min

Climbing Ladder for 16 Minutes....
5 Box Jump Overs@30/24, 10 Wallballs 20/14
10 BJO , 20 Wallballs
15 BJO , 30 Wallballs
20 BJO , 40 Wall Balls
and so on....
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Programmed: Wed,Jan15,2020
1st32 minutesdonald c Wed, Jan 15, 2020
1-16-20 (Time)
Every 2min. 8 Rounds: (Legs and Abs)

12/9 Cals Rower 'buy in' for each round
Round 1.) 14 KB Squats @70/53
Round 2.) 25 Sit-Ups
Round 3.) 14 KB Lunges @70/53
Round 4.) 1min. Plank
Round 5.) 20 Jumping Lunges
Round 6.) 20 Russian KB Swings @70/53
Round 7.) 20 Jumping Squats
Round 8.) 20 Reverse Sit ups

That's 16min.... Rest 5min and repeat on the Bike
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Programmed: Thu,Jan16,2020
1st32 minutes donald c Thu, Jan 16, 2020
1-17-20 (Time)
Warmup:
10 EMOM
E-20 Plate 2 Overhead @45/25
O-12 Burpee to Plate

Rest 5 min

WOD
Every 2min x 10 rounds
2 Wall Walks
9 Deadlifts @135/95
15 Box Jump Overs

At min 20 ... max wall walks in 2 min
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1-2-20 (Time)
8min. Running Clock...
40 Cal Row/Bike
100 Double Unders
 25 Deadlifts 185/135
10 Box Jump Overs 24/20
Max Sit-Ups in remaining time

Rest 2min. Repeat 4 times total
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Programmed: Thu,Jan2,2020
1-21-20 (Time)
Back Squat (20rep Week 3)
You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

WOD:

Time CAP: 15min.

100 Alt. DB Snatches 50/35lb.
100 Toes-To-Bar
*7 Wall Balls at the top of every minute until finished!
** You may break up this work out  however you like.

Clock starts, you do 7 wall balls and then immediately start chipping away at your #s. When minute 1 hits, you owe me 7 more wall balls... Minute 2... 7 more wall balls... Until you're done. What will your strategy be? Can you finish it in under 15min?
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Programmed: Tue,Jan21,2020
1st180 becca Tue, Jan 21, 2020
1st260lbs * 20 Ricardo O Tue, Jan 21, 2020
1-22-20 (Time)
Team of 2
1500 m row (250m interval)
Straight into
50 Burpee Over Bar
30 Clean and Jerk@135/95
50 Bar Facing Burpee
30 Clean and Jerk
50 Box Facing Burpee Box Jump Overs
30 Clean and Jerks
50 Burpee to Target
Straight Into
1500m row (250m interval)
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Programmed: Wed,Jan22,2020
1-23-20 (Time)
Warmup
Shoulder 3 way stretch

30 Rounds
5 Hang power snatch@95/65
3 Ring dips
1 wall walk
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Programmed: Thu,Jan23,2020
1st23 becca Thu, Jan 23, 2020
1-24-20 (Time)
20min. AMRAP:
6 Deadlifts @225/155
12 Pull-ups
24 Double Unders
100m Run

Would like to see if anyone could get 7+ rounds

Rest 5min.

12min. EMOM:
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist
Min. 3) :45sec of Sit-Ups
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Programmed: Fri,Jan24,2020
1-27-20 (Time)
💜💛💜💛💜💛💜💛💜💛💜💛

“BLACK MAMBA”
41 min AMRAP
Team of 2
5 Muscle Ups
8 Clean and Jerks @185/135
18 Box Jump Overs @24/20
20 T2B
24 Burpee Over Bar

Partner A works on task Partner B runs 200m...switch when return.

Number meanings
41- Age which He passed
5- Time NBA Champion
18- Time NBA All Star
8 & 24 - Jersey Numbers retired by the LA Lakers
20-year career with the Los Angeles Lakers

Join us tomorrow @crossfit_covert for a great workout to honor an amazing athlete that forever impacted our generation forever!!!

Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue you will change.

KOBE BRYANT
#mambamentality


💜💛💜💛💜💛💜💛💜💛💜💛
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Programmed: Mon,Jan27,2020
1-28-20 (Time)
Week 4
20 Rep Back Squat


WOD:
15min. to get as far as possible:
50-40-30-20-10
Double Unders
Sit-Ups

Immediately into;

10-20-30-40-50
Russian KB swings @70/53
Reverse Sit-ups
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Programmed: Tue,Jan28,2020
1-29-20 (Time)
Team of 2
For Time:
26-24-22-20-18-16-14-12-10
SDHP 135/95
Cals Row
SA Devils Press @70/50
Cals Bike

Only one person works at a time.
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Programmed: Wed,Jan29,2020
1st35mindonald c Wed, Jan 29, 2020
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
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Programmed: Wed,Jan3,2018
1-3-20 (Time)
Every 3 min x 10 rounds
100 m run
2 rounds of “the chief”
10 Pull-ups

“The Chief”
3 power clean @135/95
6 pushups
9 air squats

If you miss the time frame this will turn into an amrap
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Programmed: Fri,Jan3,2020
1-30-20 (Time)
”HOLLEYMAN”
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Up
1 Power Clean (225/155 lb)


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
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Programmed: Thu,Jan30,2020
1st26:53 becca Thu, Jan 30, 2020
1-31-20 (Time)
10 Rounds (40 cap)
200m Run
200m Row
14 Kb swings @53/35
7 Toes-To-Bar

If you can get this done you are a stud!!!
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Programmed: Fri,Jan31,2020
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
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Programmed: Wed,Jan4,2017
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
951-655-0026
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Calimesa, CA 92320 (view larger map)