Workouts

Most Recent Benchmark:
FRAN on Aug 18, 2021 (976 days ago)

011923

(Time)
WOD

RX
5 RFT--
200 meter run
20 Russian twist 35/24# KB
20/15 cal row
20 KB jump-overs

S1
Reduce to 4 rounds. Reduce KB to comfortable weight

S2
Reduce to 2 or 3 rounds. Perform Russian twists with no weight.

Planned: Sun,Jul23,2023 Thu,Jan19,2023

1^st	16:24 Rx	Sarah Yar Thu, Jan 19, 2023
2^nd	18:30 Rx	Kylie L Thu, Jan 19, 2023
3^rd	24:05 Rx	Katrina T Thu, Jan 19, 2023
1^st	23:32 Rx	Matt T Thu, Jan 19, 2023
2^nd	18:10	Enrique Thu, Jan 19, 2023

012023

(Weight)
The following movements are completed with a BUMPER PLATE OF YOUR CHOICE--

15 min AMRAP:

5 atomic situps
10 plate thrusters
5 plate burpees
10 plate jump-overs
100 meter burden run

SCORING: Each completed round=30 reps (runs don't 'count.') Multiply total reps by number of pounds for your chosen plate.

For example, if I used a 25# plate, and completed 5 rounds; my score would be 30x5=150. 150x25#=1050

1050 is my score. You can add rounds plus reps.

Planned: Fri,Mar29,2024 Fri,Jan20,2023

1^st	4090 Rx	Emily S Fri, Mar 29, 2024
2^nd	2700 Rx	Katrina T Fri, Jan 20, 2023 Christi Fri, Jan 20, 2023
3^rd	2295 Rx	Tarrah Fri, Jan 20, 2023
1^st	7605 Rx	Luke F Fri, Jan 20, 2023
2^nd	7515 Rx	Randall Fri, Jan 20, 2023
3^rd	5535 Rx	Ryley Fri, Jan 20, 2023

012718

(Time)
Part 1 Lite Fran

21-15-9
Goblet Squats
Pull-Ups

Part 2
Mel

5 rounds
Run 100m
10x Burpees
10x Push-ups
10x Mountain Climbers
10x Sit ups
10x Prisoner Squats

Planned: Wed,Oct14,2020 Mon,Oct12,2020 Tue,May5,2020 Fri,Dec13,2019 Fri,Jul13,2018 Thu,Feb22,2018 Sat,Jan27,2018

1^st	19:57 (both rds) Rx	Christi Fri, Dec 13, 2019
2^nd	21:44 Rx	Sarah Yar Fri, Dec 13, 2019
3^rd	13:30	Kylie L Thu, Feb 22, 2018
1^st	15:36 Rx	Ryley Fri, Dec 13, 2019
2^nd	16:20 Rx	Enrique Fri, Dec 13, 2019
3^rd	19:13 Rx	Matt T Tue, May 5, 2020

021722

(Time)
Skill:

Bench press 5-5-3-3-1x

WOD:
Max rounds in 15 minutes with 135/85# barbell. Reduce weigh to scale.

48x Max effort strokes on airdyne bike
10x Front rack lunge
8x Hang clean
6x Push jerk

Planned: Thu,Feb17,2022 Wed,Feb16,2022

1^st	4+61	Julie Gar Thu, Feb 17, 2022
1^st	4+48 Rx	Ryley Thu, Feb 17, 2022

02718.2

(Time)
Part A:

21-15-9
Goblet Squats 53/35
Pull-Ups

Part B:

5 rounds--
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit ups
10x Prisoner Squats

FOR SCORE:
Combine time in part A and B for one total score.

Planned: Wed,Mar8,2023

1^st	19:56 Rx	Sarah Yar Wed, Mar 8, 2023
2^nd	21:05 Rx	Emily S Wed, Mar 8, 2023
3^rd	22:26 Rx	Amanda C Wed, Mar 8, 2023
1^st	13:58 Rx	Luke F Wed, Mar 8, 2023
2^nd	15:27 Rx	Dustin Wed, Mar 8, 2023
3^rd	15:38 Rx	Enrique Wed, Mar 8, 2023

030322

(Rounds)
20 min AMRAP

5 squat clean (135/95)
10 kb swing (54/35)
15 air squats
100m run

100%

Planned: Fri,Jun2,2023 Thu,Mar3,2022

1^st	8+6 Rx	Kylie L Fri, Jun 2, 2023
2^nd	6 Rx	Christi Fri, Jun 2, 2023
3^rd	5 + 2 Rx	Cathy Fri, Jun 2, 2023
1^st	9+2 Rx	Enrique Fri, Jun 2, 2023

032414 Metcon

(Reps)
Warm up:

Group stretch

Skill:
Double unders
6 min.

WOD RX:
15min amrap
10x SDHP 75/65
10x Med ball clean (20#/14#)
10x Air squat
25x Sit-ups

Planned: Tue,Dec12,2023 Thu,May27,2021 Tue,Oct6,2015 Mon,Mar24,2014

1^st	6:24 Rx	Tarrah Mon, Mar 24, 2014
2^nd	6 rounds + 15 Rx	Courtney R Tue, Dec 12, 2023
1^st	7+30 Rx	Dustin Tue, Dec 12, 2023
2^nd	7+5 Rx	Randall Thu, May 27, 2021

04/05/14 Sat intro WOD

(Rounds)
Warm up:
400m run
Butt kicks
high knees
10 pushups
10 sit-ups
25 mountain climbers

Skill:
Air squats

WOD: rounds and reps
10 pushups
10 sit-ups
10 air squats
5 burpees

Planned: Sat,Apr5,2014

04/24/14

(Time)
Warm-up

Skill:
Clean and jerk review

WOD
Grace
30 clean and jerks for time 135/ 95

Mobility stretch foam roll.

Planned: Thu,Jan26,2017 Thu,Apr24,2014

1^st	10:26 Rx	Tarrah Thu, Apr 24, 2014
1^st	4:28 Rx	Ryan Thu, Apr 24, 2014

04/25/14

(Time)
Warm up:

400 m run
high knees up and back
butt kicks up and back
lunges up
5 inchworms

Skill:

'Phantom Fran'

21-15-9 Thrusters/pullups

reps done with bands/light weight
Purpose is to get 'the feel' of Fran
Can be done even with a pvc pipe, just to go thru motions of Fran

WOD:

3 rounds for time of--

800 meter run
10 Turkish getups 53/35
5 burpees

100%

Planned: Fri,Apr25,2014

042919

(Rounds)
Skill:

Practice Snatch and Clean and Jerk
Focus on technique
WOD will be full depth squats on both snatch and clean and jerk, so choose weight accordingly.

WOD

**Score is Rounds only. Don't post reps in score**
**Full depth squats on Snatch and C&J**

7 MInute AMRAP

3 snatch 135/95#
6 T2B
12 WBS 20/14#

Rest 2 minutes

7 Minute AMRAP

3 C&J
6 Burpees
12 Box jumps 24/30#

Score is total rounds of both 7 minute amraps combined.

Planned: Wed,Apr3,2024 Mon,Sep25,2023 Thu,Sep16,2021 Fri,May7,2021 Wed,Sep2,2020 Mon,Apr29,2019

1^st	7+2 Rx	Kylie L Fri, May 7, 2021
2^nd	6 Rx	Sarah Yar Mon, Sep 25, 2023
3^rd	8	Christi Wed, Apr 3, 2024 Katrina T Wed, Apr 3, 2024
1^st	9 Rx	Luke F Wed, Apr 3, 2024 Randall Thu, Sep 16, 2021
2^nd	4 Rx	Ryan Mon, Apr 29, 2019
3^rd	2 Rx	Dustin Mon, Sep 25, 2023

050319

(Time)
Skill:

HCF Special
50 situps
50 side to side
50 flutterkicks
100 mountain climbers
50 v-ups
50 hollow rocks

WOD:

--Start WOD with empty bar, 45/35#
Run 200 m with a plate 15/10#
--Put plate on bar, perform
21 uneven thruster 60/45#
--grab another plate, 25/15#
Run 200 m
--Put plate on bar, perform
15 uneven thruster 85/60#
--grab another plate, 25/25#
Run 200
--Put plate on bar, perform
9 uneven thruster 110/85#

Planned: Mon,Nov20,2023 Wed,Aug17,2022 Tue,Jun8,2021 Thu,Nov7,2019 Fri,May3,2019

1^st	6:42 Rx	Sarah Yar Mon, Nov 20, 2023
2^nd	7:45 Rx	Kylie L Tue, Jun 8, 2021
3^rd	8:16 Rx	Cathy Fri, May 3, 2019
1^st	5:26 Rx	Luke F Fri, May 3, 2019
2^nd	6:00 Rx	Randall Tue, Jun 8, 2021
3^rd	6:40 Rx	Bryan Fri, May 3, 2019

062919

(Time)
Teams of two perform 2 rounds for time:

6 rope climbs (3 per person)
12 partner deadlifts (heavy...you and your partner decide weight)
18 synchronized burpees
24 over-the-bar med ball shots (over the pullup bar)
400 meter partner box burden run (wooden boxes)

Planned: Sat,Jan15,2022 Sat,Jun19,2021 Sat,Jun29,2019

1^st	18:18 Rx	Sarah Yar Sat, Jan 15, 2022
2^nd	23:53	Cathy Sat, Jun 29, 2019

071123

(Rounds)
With one kettlebell of your choice, perform the following 20 minute AMRAP:

200 m burden run
20 KB cleans (10 on each side)
20 KB swings
20 KB jump-overs

SCORE is number of ROUNDS completed x weight of kettlebell. (Just rounds...reps don't count.)

Kettlebell clean is hang clean...only first rep is from the ground.

https://youtu.be/ZuTKcP6vtfI

For example, I used a 44# KB. I completed 4 rounds. My score is 176.

You can change KB's mid wod. Just account for that in your scoring.

Planned: Tue,Jul11,2023

1^st	131 Rx	Cathy Tue, Jul 11, 2023
2^nd	130 Rx	Amanda C Tue, Jul 11, 2023
3^rd	106 Rx	Tarrah Tue, Jul 11, 2023

08022023

(Rounds)
General warm-up

Skill:

Work on deadlift technique.
Find work out weight for deadlift.

WOD

20 minute AMRAP

5 Deadlift (225/155#)
10 Push-ups
15 Wall balls (20/14#)
20 Sit-ups
25 Double Unders
200m Run

Planned: Wed,Aug2,2023

1^st	4+12 Rx	Julie Gar Wed, Aug 2, 2023
2^nd	3 + 73 Rx	Katrina T Wed, Aug 2, 2023
3^rd	4 +50	Telina Wed, Aug 2, 2023
1^st	5+20 Rx	Enrique Wed, Aug 2, 2023
2^nd	5 Rx	Dustin Wed, Aug 2, 2023

080922

(Reps)
16 minute AMRAP for total reps
135/85#

First 8 minutes--
Shoulder to Overhead for total reps
*Any time bar is set down, perform 8 burpee bar-over AND 20 DU's*

Next 4 minutes--
Power Cleans
*Any time bar is set down, perform 100 meter run AND 20 DU's*

Last 4 minutes--
Thrusters
*Any time bar is set down, perform 4 lay-on-your-back- and-get-back-ups and 20 DU's*

Notes:
--The only reps that count are the S2O, the power cleans, and the thrusters
--16 minute running clock

Planned: Thu,Mar2,2023 Tue,Aug9,2022

1^st	98	Jo Tue, Aug 9, 2022
2^nd	80	Julie Gar Thu, Mar 2, 2023
3^rd	60	Katrina T Thu, Mar 2, 2023

1 Mile Row

(Time)
1609 meters of rowing, ergometer set at '5.'

1 MILE RUN OUTSIDE

(Time, Benchmark

Main)
1 mile outside run.

Please post your time as MM:SS.

Planned: Mon,May4,2020

1^st	7:15 Rx	Sarah Yar Fri, Jul 26, 2019
2^nd	7:29 Rx	Christi Wed, Jun 16, 2021
3^rd	8:56 Rx	Kylie L Tue, May 31, 2022
1^st	5:14 Rx	Ryley Tue, Jul 2, 2019
2^nd	5:29 Rx	Dustin Mon, Aug 10, 2020
3^rd	5:46 Rx	Luke F Wed, Jan 6, 2016

1.10.24

(Rounds)
Warm up
MOBILITY 3:00 MINUTES
1-2 ROUNDS
5 Inch Worms + Push-Up
10 Cat Cows
10 Bird Dogs
10 Slow Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
20 Bicycle Crunches
10 Plate Deadlifts
10 Plate Curl to Press
10 Alt. Plate Around the World
20 Alt. Shoulder Taps

WORKOUT
EMOM 21 Minutes
Minute 1 & 2
AMRAP of:
3 Strict Pull-ups
9 Plate Ground-to-Overheads, pick load
15 Sit-ups
Minute 3- :50 s plank hold

Pick up where you left off.
(score is total rounds + reps

Cool down
Every 1 min for 9 mins, alternating between:
Up Dog-to-Down Dog, 45 secs
Figure 4 Stretch, L 25 secs/R 25 secs
Child's Pose, 45 secs

Planned: Wed,Jan10,2024

1^st	10 + 22 Rx	Emily S Wed, Jan 10, 2024
2^nd	10+1 Rx	Amanda C Wed, Jan 10, 2024
3^rd	13	Tarrah Wed, Jan 10, 2024
1^st	13+5 Rx	Dustin Wed, Jan 10, 2024
2^nd	11+22 Rx	Enrique Wed, Jan 10, 2024
3^rd	11+18 Rx	Matt T Wed, Jan 10, 2024

1.11.24

(Rounds)
2 ROUNDS
200m Run
5/5 Hand Over Hand Vertical Ring Row
5/5 Mountain Climber Scap Pull-Ups*
5 Tuck-Ups + 5 V-Ups
5 Slow Sumo Stance Good Mornings *Hands will be stacked next to each other on the rig just as they were for the Vertical RR.
Into…
1-2 ROUNDS (Time Permitting) 100m Run 7 BB RDL 7 Upright Rows 7 High Hang High Pulls 7 Alt. Elbow Punches

Workout

15 min AMRAP
Run, 200 m
10 Hang Power Cleans, 135/95 lbs
1 Rope Climb

Cool down
3 rounds for quality
10 calf raise
10 tibia raise
10 banded lat pull downs

Planned: Thu,Jan11,2024

1^st	5 Rx	Casey Fo Thu, Jan 11, 2024
2^nd	6+8	Julie Gar Thu, Jan 11, 2024
3^rd	5 + 1	Katrina T Thu, Jan 11, 2024
1^st	6+12 Rx	Luke F Thu, Jan 11, 2024
2^nd	4+1 Rx	Matt T Thu, Jan 11, 2024

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