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Most Recent Benchmark was Baseline on Sep 9,2016 (588 days ago)


012718 SHRED (Time)
Part 1 - LiteFran

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%
1stWOD-1 4:23, Black band, 26 GSAraceli Sat,Jan 27,2018
2nd5:34 skillRaysha Sat,Jan 27,2018
3rd13:30Kylie Thu,Feb 22,2018
1st16:49 Enrique Thu,Feb 22,2018
2nd19:12Bo Thu,Feb 22,2018
3rd19:55Alexander L Thu,Feb 22,2018
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%
1st15:37 Ariel Wed,Dec 13,2017
2nd17:58 Kimberly Wed,Apr 5,2017
3rd21:31 Tarrah Wed,Dec 13,2017
1st13:46 Chris M Wed,Apr 5,2017
2nd13:47 vest Colin Thu,Apr 19,2018
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
04/22/2014 Scaled (Time-Rx2)
Warm up:

High knees from rolling door to opposite wall and back
Butt kicks from door to wall and back
25 flutter kicks
Walking lunges from rolling door to opposite wall and back
Group stretch

Skill:

Hand stand.  Work on personal best.

WOD:

1500 m row
400 m run
1 scaled rope climb
25 kettlebell swings 18/25
400 m run
1 scaled rope climb
25 knees to elbows
400 m run
1 rope climb
25 sit-ups
400 m run
1 scaled rope climb

In this WOD, the first athlete starts at zero on the clock.  As soon as the first athlete completes their row, the second athlete starts.  The second athlete subtracts their start time from their end time and so on.
0% 0%
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
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