Workouts and Records

Most Recent Benchmark:
1 MILE RUN OUTSIDE on May 4, 2020 (20 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
3rd17:02 Rogan 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
2nd13:13Seanna Wed, Apr 5, 2017
3rd15:02Jennifer Ra Wed, Dec 13, 2017
1st13:42 Zack Wed, Apr 5, 2017
2nd18:32 vest Bryan Thu, Apr 19, 2018
3rd19:00 Rogan Wed, Dec 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%
1st10:26 Tarrah Thu, Apr 24, 2014
1st4:28 Ryan 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
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
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
3rd8:23 Ryan 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
1st23:53Cathy Sat, Jun 29, 2019
1 Mile Row (Time)
1609 meters of rowing, ergometer set at '5.'
0% 0%
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
0% 0%
Programmed: Mon,May4,2020
1st5:50 Noelle Tue, Jun 3, 2014
2nd7:15 Sarah Yar Fri, Jul 26, 2019
3rd7:41 Christi Thu, Mar 7, 2019
1st5:14 Ryley Tue, Jul 2, 2019
2nd05:24 Rob W Thu, Aug 15, 2019
3rd5:46 Luke F Wed, Jan 6, 2016
1.9.17 (Time)
(For time)
-------------
Partner WOD
-------------
60x Power Cleans (95#/65#)
60x Air Squats
60x Sit-ups
60x Thrusters (95#/65#)
60x Burpees
------------
One player works while other holds plank position. Partition workload as needed.
0% 0%
100 sit-ups for time (Time)
100 ab-mat sit-ups for time.
0% 0%
11.20.17 (Time)
20 Minute AMRAP

25x Squats
20x Push-ups
15x Box jumps (24/20)
5x Strict Pull-ups
10x Burpees
15x T2B
100% 0%
Programmed: Mon,Mar20,2017
1st5+80Debbie Mon, Mar 20, 2017
1st3+65 Rogan Mon, Mar 20, 2017
2nd3+67 Zack Mon, Mar 20, 2017
112217HCF (Reps)
A) SKILL:  Clean & Jerk

3@70%
2@80%
1@90%
3@75%
2@85%
1@95%


B)  
Complete as many REPS as possible in 5-Minutes:

10 Push Press (95/65)
10 Wall Ball Shots (20/14)

**REST 2-MINUTES**

Complete as many REPS as possible in 5-Minutes:

10 KB Swings (53/35)
10 Hollow Rocks

Post Wod
3 Sets:
30 Stationary Lunges  
100 meter run  
-Rest 1 min. Between Sets
0% 0%
1st7 + 14 Crystal Fre Fri, Dec 8, 2017
2nd160Noelle Tue, Jul 3, 2018
3rd85#/3/5+10Leila Fri, Dec 8, 2017
1st186reps Bryan Fri, Dec 8, 2017
2nd182 Luke F Tue, Jul 3, 2018
3rd12+13 Ryan Fri, Dec 8, 2017
112417 SHRED (Rounds) Cardio,Metcon
General Warm up:
Run 400m /200m walk
2:00 min bouncing
2:00 Lunges
1:00 Ropes

Skill: Plank Tabata
6x rounds
:20 Seconds of Work
:10 Seconds of Rest
Plank positions:
Side Plank (Once each Side)
Front plank
Reverse plank

WOD:
AMRAP - 20 Minutes (rounds and reps)

5x Burpees
10x Push-ups
15x Sit-ups
20x Squats
0% 0%
1st10+25 Noelle Tue, Nov 19, 2019
2nd10+5 Debbie Sat, Nov 25, 2017
3rd9+45 Patti Tue, Jul 31, 2018
1st11+3 Ted Tue, Apr 14, 2020
Ryley Tue, Nov 19, 2019
2nd10+38 Rogan Tue, Nov 19, 2019
3rd10+17 Pete F Tue, Nov 19, 2019
12 Days of Christmas (Time) Chipper
Warm up

WOD:
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc.

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)
0% 0%
1st32:48 Sarah Yar Tue, Dec 24, 2019
2nd33:35 Debbie Sat, Dec 23, 2017
3rd28:58Cathy Tue, Dec 24, 2019
1st26:43 #95lb bar Luke F Mon, Dec 24, 2018
2nd32:01 Pete F Tue, Dec 24, 2019
3rd41:58Andy Tue, Dec 24, 2019
12 Minute EMOM (for reps) (Reps)
General Warm-Up
Run/Row
Walk outs
hurdlers stretch
shuffle
grapevine
Pass throughs
Around the world

Specific Warm-up- Grab a PVC
Back Squat Progression
Deadlift Progression

Skill:
8 min, tabata
75% max DL
Air Squat
Burpee
V-up

WOD:
12 minute EMOM for max reps

Odd Minutes:   Back Squat 135/85#
Even Minutes:  Goblet Lunges 53/42#
(each lunge counts as 1 rep)
Scoring: Total Reps @ the end of 12 minutes.

Cool Down: Rope Stretches
0% 0%
Programmed: Fri,Nov8,2019
1st182 Debbie Fri, Nov 8, 2019
2nd153 Cathy Fri, Nov 8, 2019
3rd135 Chloe J Fri, Nov 8, 2019
1st145 Bryan Fri, Nov 8, 2019
120717/ SHRED (Time) Cardio
Warm up

Skill:
Tabata
8 rounds for max reps
RX: ring push up
S1: push ups
S2: mod push ups

WOD:
1 round for time.
10x burpee box jumps (24/20')
20x burpees
30x squats
40x ring push-ups
50x pull-ups
60x sit-ups
0% 0%
1st15:20 Debbie Thu, Feb 15, 2018
2nd16:54 Sarah Yar Thu, Aug 8, 2019
3rd12:25Patti Thu, Feb 15, 2018
1st7:06 Luke F Thu, Feb 15, 2018
2nd11:19 Rogan Wed, Apr 10, 2019
3rd12:23 Ryan Wed, Apr 10, 2019
120817/SHRED (Rounds)
Skill: Dip Practice and Progression

Max rounds in 20 minutes:

5x Burpee pull-ups
10x Dips
15x Sit-ups

Scaled:

5x Burpees
5x Pull-ups (Banded or Ring Rows)
10x Dips
15x Sit-ups
0% 0%
(541)961-9936
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)