Workouts and Records

Most Recent Benchmark:
FRAN on Apr 3, 2017 (1024 days ago)


'Diane' - Performance (Time) Met-Con
'Diane'
21-15-9
Deadlift 225/155
HSPU
'Dina' - Fitness (Time) Met-Con
21-15-9
Deadlift 185/155
HRPU
Programmed: Tue,Dec27,2016
1st5:04 Brooke Tue, Dec 27, 2016
2nd5:45 Anna R Tue, Dec 27, 2016
1st6:05 David M Tue, Dec 27, 2016
'Helen & Grace meet Jacqueline' - Barbells 4 Boobs (Time) Met-Con
Partner WOD
'Helen'
3 Rounds
400m Run
21 KBS 55/35
12 Pull Ups

Then...

'Grace'
30 Clean & Jerks 135/95
Programmed: Sat,Oct22,2016
1st17:22 Anna R Sat, Oct 22, 2016
'Hurry up (Time)
Romaining dead lift tempo
E:90sec x12 min 8 set
6 reps building
3 sec desend /3 sec accend

3x5 min amraps
5 pwr cleans 115/85 rx+135/95
10 front squats
15 box jumps 24/20
Rest 2 min b/w sets
Programmed: Wed,Aug1,2018
'KELLY' 2017 (Time) Met-Con
5 Rounds

400m Run
30 Box jumps  24/20
30 Wall Balls   20/14
Programmed: Wed,Apr5,2017
'Kelly'* (Time)
5 Rounds for time:
400m Run
30 WBS 20/14
30 Box Jumps 24/20
Programmed: Tue,Sep5,2017
'She Bear' Complex + Chipper (Time)
Strength: 'She Bear' Complex
Every :90 for 7 rounds - with form, build to a heavy 1 rep!
*RX: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Overhead Squat
*Scaled: 1 Power Snatch + 1 Overhead Squat

For time:
50 Double-unders
40 ABMAT sit-ups
30 Wall-ball shots 20/14#
20 Pull-ups   RTG: CTB
10 Man-makers 50/35#
20 Pull-ups
30 Wall-ball shots
40 ABMAT sit-ups
50 Double-unders
Programmed: Fri,Nov17,2017
01022019 (Time)
HAPPY NEW YEAR!

With a partner complete the following reps for time of:
Buy in: 2,019 meter row
then 6 rounds of,
20 Power Cleans (135/95)
19 Box Jumps (24/20)
Programmed: Wed,Jan2,2019
01032019 (Time) Met-Con
A)
Max effort 40sec work 20sec rest (3 rounds)
Flutter Kicks
Dead Bug with Plate
Cross-body V-UPS
High to Low Plank

B)
E(2)MOMx8
100 meter sprint

C)
'Annie'
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
1st10:53 Brooke Thu, Apr 13, 2017
2nd9:20Leah Thu, Jan 3, 2019
1st9:55Robert Thu, Apr 13, 2017
01042019 (Time)
A)
Back Squat Hypertrophy
5 sets of 10 reps (working weight) E(3)MOM
ex. 1 rep max of 255 lb. = working weight of 90 lb. (35-45%)

B)
'Cindy'
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Programmed: Fri,Jan4,2019
3053301732
171 Hood Ave Unit 11 (view larger map)