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Most Recent Benchmark WOD was Baseline on Sep 9,2016 (438 days ago)



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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 + 23 Kimberly Tue,Oct 6,2015
2nd4+39 Seanna Tue,Oct 6,2015
3rd6+16 Beth Tue,Oct 6,2015
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,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%
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
04/21/14 (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%
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%
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
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,Apr 25,2014
06/03/16 (Time)
Warm-up:
3 rounds not for time
Walking lunges
10 sit-ups
10 push-ups
10 air squats
5 inch worms

Skill:
6 mins  
DUs

WOD
5 rounds for time  
400m run
10 HSPU
10 ring rows
0% 0%
1st17:44Cherity Fri,Jun 3,2016
2nd20:40Kimberly Fri,Jun 3,2016
3rd24:50Leila Fri,Jun 3,2016
1st16:54 Luke Fri,Jun 3,2016
2nd19:40 Mark Fri,Jun 3,2016
3rd20:45Keith Fri,Jun 3,2016
07112017 (Rounds) Metcon
SKILL:

3 rounds not for time:
10 pvc ohs
10 sit-ups
10 hollow rocks
20 jumping jacks

WOD:

400m med ball run 14/20
10 T2B
10 ring dips

In this WOD if the med ball is set on the ground outside of the box 50 burpees must be done on the spot!  (In other words, don't drop the med balls outside.)
0% 0%
1st5+runKimberly Tue,Jul 11,2017
2nd4Casey F Tue,Jul 11,2017
1st4 Derek W Tue,Jul 11,2017
2nd4+1Zack Tue,Jul 11,2017
07122017 (Reps) Max
Skill:

1 Mile run for time.  Must be the Murph mile.  Post your score to your personal profile.  (If you don't know how...ask a trainer!)

WOD:  

Gymnastic totals

Add total seconds plus reps to get your total.  

Athletes can partner up and time each other if needed; if trainer decides to do it that way.

--Handstand holds (how many seconds you can hold a handstand...trainers, use a stopwatch)
--L-sits (how many seconds you can hold L-sit; stop watch timed)
--bar hangs (how many seconds you can hold onto the bar, stop watch timed)
--unbroken push-ups
--unbroken sit-ups
--max unbroken muscle-ups
0% 0%
1st9:52 skill 289 Maegan W Wed,Jul 12,2017
2nd427Ariel Wed,Jul 12,2017
3rd365Quimby Wed,Jul 12,2017
1st828 Mark Wed,Jul 12,2017
2nd556 Colin Wed,Jul 12,2017
3rd387 Derek W Wed,Jul 12,2017
1 Mile Row (Time)
1609 meters of rowing, ergometer set at '5.'
0% 0%