Workouts and Records

Most Recent Benchmark WOD was Baseline on Sep 9,2016 (345 days ago)



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'Selesky's Saturday Night' (Time)
Team of 3  

Share reps however your team likes...doesn't have to be equally divided.

100 DU  
90 Sit Ups  
80 power Cleans (95/65)  
70 KB Swing (53/40)  
60 Wall Balls (20/14)  
50 Pull ups  
400m row relay  
30 Snatch (95/65)  
20 HSPU
0% 0%
Chosen as WOD: Sat,Jun 24,2017
1st21:33Christi Sat,Jun 24,2017
03/04/14 metcon (Reps) Metcon
Warm up:

Skill:
Baseline
500m row
40 air squats
30 sit-ups
20 pushups
10 pull-ups

WOD: ARAP in 12mins.
5 push press (135/105)
5 dead lifts (135/105)
5 bar facing burpees
0% 0%
Chosen as WOD: Wed,Apr 13,2016 Fri,Apr 4,2014
1st14:57 Debbie Wed,Apr 13,2016
2nd7+5 Tarrah Fri,Apr 4,2014
3rd10Britney Wed,Apr 13,2016
1st3:47 Baseline Luke Wed,Apr 13,2016
2nd16:40Mike C Wed,Apr 13,2016
3rd5:25 baselineBo Wed,Apr 13,2016
03/24/14 Metcon (Reps) Metcon
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
0% 0%
Chosen as WOD: Tue,Oct 6,2015 Mon,Mar 24,2014
1st6:24 Tarrah Mon,Mar 24,2014
2nd6+16 Beth Tue,Oct 6,2015
3rd4+39 Seanna Tue,Oct 6,2015
03/31/14 metcon (Time) Metcon
Warm up:

400m run
High knees
Butt kicks
25 DUs /75 singles
25 sit ups

Skill:
Squat therapy

WOD.
50 sit-ups
50 side 2 side sit-ups
50 leg lifts
100 flutter kicks
100 mountain climbers
50 V-ups
50 hollow rocks

Mobility
0% 0%
Chosen as WOD: Mon,Mar 31,2014
04/05/14 Sat intro WOD (Rounds) Cardio
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
0% 0%
Chosen as WOD: Sat,Apr 5,2014
04/08/14 Metcon/Revised 170405 (Time) Metcon
Warm up:

Skill:  
500m row for time.

WOD 3 rounds for time.
25x Wall ball shots (20#/14#)
25x Box jumps (24'/20')
25x Dead lifts (185#/155#)
100% 0%
Chosen as WOD: Wed,Apr 5,2017 Tue,Apr 8,2014
1st17:58 Kimberly Wed,Apr 5,2017
2nd3Tarrah Tue,Apr 8,2014
Jillian Tue,Apr 8,2014
3rd13:13Seanna Wed,Apr 5,2017
1st13:42 Zack Wed,Apr 5,2017
2nd13:46 Chris M Wed,Apr 5,2017
3rd15:07 Derek W Wed,Apr 5,2017
04/11/14 metcon (Time) Metcon
Warm up:
Row 500m
10 pushups
10 air squats
10 sit-ups
10 inch warms

Group Stretch:

WOD 5 rounds for time:
400m run
25 kbs 35/53
15 hand release push-ups

Mobility form roll and stretch (not optional)
0% 0%
Chosen as WOD: Fri,Apr 11,2014
1st30:05 Ryan Fri,Apr 11,2014
04/16/14 metcon (Rounds) Metcon
Warm-up

Skill: for time
50 sit-ups
50 side2side
50 leg lifts
100 flutter kicks
100 mountain climbers
50 v-ups
50 hollow rocks

Amrap: for 15mins
30 box jumps 24/20
30 power cleans 135/95
100% 0%
Chosen as WOD: Mon,May 16,2016 Wed,Jun 10,2015 Wed,Apr 16,2014 Tue,Apr 15,2014
1st3+ 20 Jillian Wed,Jun 10,2015
2nd2+50 Beth Mon,May 16,2016
3rd2+29 Seanna Wed,Jun 10,2015
1st3+34 Dave D Mon,May 16,2016
2nd3+8 Luke Mon,May 16,2016
3rd2+59 Chris M Mon,May 16,2016
04/21/14 (Time) Metcon
Warm-up:

Skill: max front squat.
review and mechanics
20min

WOD: 3 Rounds for time.
10 burpees
15 box jumps 24/30
20 wall ball shots 14/20
0% 0%
Chosen as WOD: Thu,Apr 13,2017 Mon,Apr 21,2014
1st7:57 Kimberly Thu,Apr 13,2017
2nd9:20 Ariel Thu,Apr 13,2017
3rd9:47 Debbie Thu,Apr 13,2017
1st9:31 with 20 lb vest Colin Thu,Apr 13,2017
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.
0% 0%
Chosen as WOD: Thu,Jan 26,2017 Thu,Apr 24,2014
1st10:26 Tarrah Thu,Apr 24,2014
2nd9:58Jillian Thu,Apr 24,2014
1st4:28 Ryan Thu,Apr 24,2014
2nd7:44Keith Thu,Jan 26,2017
3rd8:30 ON RAMPChris M Thu,Apr 24,2014