Workouts and Records



1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
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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
1-10-20 (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
1-3-18 (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
951-655-0026
1091 7th Street, Suite C
Calimesa, CA 92320 (view larger map)