Workouts and Records

Most Recent Benchmark:
Baseline on Sep 25, 2018 (518 days ago)


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
0% 0%
1st19:57 (both rds) Christi Fri, Dec 13, 2019
2nd20:51 Debbie Fri, Dec 13, 2019
3rd21:44 Sarah Yar Fri, Dec 13, 2019
1st13:34 Rob W Fri, Dec 13, 2019
2nd15:36 Ryley Fri, Dec 13, 2019
3rd15:45 Chris M Fri, Dec 13, 2019
03/24/14 Metcon (Time) 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%
1st4+39 Seanna Tue, Oct 6, 2015
2nd6:24 Tarrah Mon, Mar 24, 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%
Programmed: Sat,Apr5,2014
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%
1st21:31 Tarrah Wed, Dec 13, 2017
2nd2.30Martha V Wed, Dec 13, 2017
3rd3Jillian D Tue, Apr 8, 2014
1st13:42 Zack Wed, Apr 5, 2017
2nd13:46 Chris M Wed, Apr 5, 2017
3rd18:32 vest Bryan Thu, Apr 19, 2018
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%
1st10:26 Tarrah Thu, Apr 24, 2014
2nd9:58Jillian D Thu, Apr 24, 2014
1st4:28 Ryan Thu, Apr 24, 2014
2nd8:30 ON RAMPChris M Thu, Apr 24, 2014
04/25/14 (Time) Cardio
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% 0%
Programmed: 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.
0% 0%
Programmed: Mon,Apr29,2019
1st7Tarrah Mon, Apr 29, 2019
Quimby Mon, Apr 29, 2019
Kelly B Mon, Apr 29, 2019
2nd6Sarah Yar Mon, Apr 29, 2019
Jo Mon, Apr 29, 2019
Sarah Yag Mon, Apr 29, 2019
3rd5Chloe J Mon, Apr 29, 2019
Julie G Mon, Apr 29, 2019
Annika Mon, Apr 29, 2019
Casey F Mon, Apr 29, 2019
1st7 Luke F Mon, Apr 29, 2019
2nd4 Ryan Mon, Apr 29, 2019
Bo Mon, Apr 29, 2019
3rd8Ryley Mon, Apr 29, 2019
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#
0% 0%
1st8:16 Cathy Fri, May 3, 2019
2nd8:35 Sarah Yar Thu, Nov 7, 2019
3rd9:50 Tarrah Fri, May 3, 2019
1st5:26 Luke F Fri, May 3, 2019
2nd6:40 Bryan Fri, May 3, 2019
3rd7:30 Chris M Fri, May 3, 2019
062919 (Time)
Teams of two perform 2 rounds for time:

6 rope climbs
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
0% 0%
Programmed: Sat,Jun29,2019
1st20:55Britney Sat, Jun 29, 2019
2nd23:53Cathy Sat, Jun 29, 2019
1 Mile Row (Time)
1609 meters of rowing, ergometer set at '5.'
0% 0%
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