Workouts and Records

Most Recent Benchmark:
FRAN on Apr 3, 2017 (1190 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
01072019 (Rounds)
A)
3 sets (increasing effort each set on run)
Easy/Mod/Fast 100 meter Run
8 Jump Squats
20sec Front Rack Stretch w/ barbell
20sec Pigeon Pose + Wrist Stretch (Right Side)
20sec Pigeon Pose + Wrist Stretch (Left Side)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

B)
Every 90sec for 10 sets
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

C)
AMRAP 3:
9/6 Calorie Row
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
5 Squat Cleans (135/95)
Programmed: Mon,Jan7,2019
01082019 (Rounds)
A)
Warm-up (3 rounds)
:30 Seconds
Moderate Jog (arounds kettlebells)
Active Samson
Air Squats
Push-up to Down Dog

B)
Kettlebell Game!
Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

C)
AMRAP 20:
400 Meter Run
25 Kettlebell Swings (53/35)
10 Toes to Bar (53/35)

D)
Cool Down:
Child’s Pose on Kettlebell: 2 Minute forward, 1 minute on each side. With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Programmed: Tue,Jan8,2019
01092019 (Time)
A)
Warm up 2x
:30 Seconds
Lateral Hops Over PVC Pipe
PVC Pass Throughs
PVC Around the Worlds
PVC Overhead Squats
Active Spidermans

Barbell or PVC Warmup 2x
5 Snatch Grip Deadlifts
5 Snatch Pull
5 Snatch Grip Push Press
5 Overhead Squats

B)
Every 90sec for 10 sets build to a heavy complex:
Power Snatch + Overhead Squat + Squat Snatch

C)
For Time:
20 Hang-Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
Programmed: Wed,Jan9,2019
01102019 (Time)
A)
Sumo-Deadlift
On a 15 minute clock, build to a heavy set of 3 reps
rest 60-90sec between sets

B)
7 Rounds for time:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)
Programmed: Thu,Jan10,2019
01112019 (Time)
A)
Warm-up 3x
8 Side Lunges
8 Spidermans
6 Air Squats
6 Lat raises
4 Dumbbell Cleans
4 Dumbbell Thrusters

Then, Lateral Banded Walks 20 meters for 2 sets
(Looking to prime to glutes for the thrusters in today’s workout.)

Barbell Warmup 2x
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

B)
Push Jerk
Every 90sec for 8 sets; build to a heavy set of 2 reps.

C)
'Fran'
21-15-9 reps for time of:
Thrusters (95/65)
Pull-ups

“Fran” is arguably the most well known CrossFit workout of all time. A simple, yet effective combination of movements. The weight on the barbell should be something that athletes could absolutely hold onto the first set of 21 repetitions unbroken if they wanted to.

L3: RX
L2: 75/45
L1: 55/25

D)
Cool-down
Couch Stretch 1 minute each leg for 2 sets
Wall facing shoulder opener 1 minute
Wall facing high-elbow 1 minute each arm
Programmed: Fri,Jan11,2019
01142019 (Rounds)
A)
:30 Seconds
Easy Single Unders
Active Spidermans
Higher Single Unders or Double Unders
Wrist Mobility
1 Minute of 2 Push-ups + 3 Air Squats (For Quality)

Barbell Warmup
5 Stiff-Legged Deadlifts
5 Front Squats
5 Good Mornings
5 Elbow Rotations each arm
5 Strict Press

B)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of 'The Chief'

1 Round of 'The Chief':
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Programmed: Mon,Jan14,2019
01152019 (Rounds)
A)
Strict Press
12 minutes to build to a heavy set of 5 reps
rest 60-90sec between sets

B)
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish
Programmed: Tue,Jan15,2019
01162019 (Time)
:30 Seconds
Easy Row
Squat to Medicine Ball
Medium Row
Medicine Ball Raises
Faster Row
Medicine Ball Slams

A)
Deadlift
E(2)MOM for 5 sets complete 8-10  reps; 2121

A)
5 Rounds:
1 Minute ABMAT sit-ups
1 Minute Goblet Squats (53/35)
1 Minute Plank Hold
1 Minute Kettlebell Swings (53/35)
1 Minute Rest
Programmed: Wed,Jan16,2019
01172019 (Rounds)
A)
31X2 Overhead Squat
Every 90sec for 8 sets, build to a heavy set of 2 reps.

B)
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees
Programmed: Thu,Jan17,2019
01182019 (Time)
A)
2 rounds; 800 meter Run
2 rounds; 400 meter Run
(rest 2 minutes between each)

B)
On the 5:00 x 6 Rounds:
10 Pull-ups
250/200 meter Row
30 Single Arm Dumbbell Push-Jerk (35/20)
Programmed: Fri,Jan18,2019
3053301732
171 Hood Ave Unit 11 (view larger map)