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Most Recent Benchmark was Baseline on Sep 25,2018 (208 days ago)


012718 SHRED (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%
1st13:30Kylie Thu,Feb 22,2018
2nd18:28Jillian D Thu,Feb 22,2018
3rd19:55Leila Thu,Feb 22,2018
1st16:49 Enrique Thu,Feb 22,2018
2nd19:12Bo 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+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,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%
1st21:31 Tarrah Wed,Dec 13,2017
2nd22:41 Cristy Thu,Apr 19,2018
3rd2.30Martha V Wed,Dec 13,2017
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%
1st9:47 Debbie Thu,Apr 13,2017
2nd11:16 Tarrah Mon,Apr 21,2014
3rd12:09 s2Leila 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
2nd7:44Boz 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
041519 (Time) Metcon
Skill:

Jump rope Tabata
3x8 (go thru all 8 moves 3 times through)
Each 20 second interval, practice the following jump rope techniques

1 basic
2 alternate foot jumps
3 boxer step
4 high knees
5 jump rope jacks
6 criss-cross
7 side swing
8 backwards

(For details/videos of these jump rope techniques, go to crossrope.com)

WOD

12 minute AMRAP, For rounds (in score, only post rounds)

4 pistols, must alternate
8 OHS 115/85#
12 burpees
0% 0%
Programmed: Mon,Apr 15,2019
1st3 Casey F Mon,Apr 15,2019
2nd4 Seanna Mon,Apr 15,2019
3rd3Cathy Mon,Apr 15,2019
Sarah Yag Mon,Apr 15,2019
1st8 Luke F Mon,Apr 15,2019
Chris M Mon,Apr 15,2019
2nd3Boz Mon,Apr 15,2019
3rd4Luke W Mon,Apr 15,2019
Oli Mon,Apr 15,2019
Pete F Mon,Apr 15,2019
041919 (Time)
Skill:
Work on snatch and clean form/technique.  Full depth squat.

WOD

Run 400
35 situps
30 DU's
25 KBS 53/44#
Run 400
20 Cleans 115/85# (full depth squat.  No power)
15 T2B
10 Snatch 115/85# (full depth squat.  No power)
5 Rope Climbs
10 Snatch
15 T2B
20 Cleans  
Run 400
25 KBS
30 DU's
35 situps
0% 0%
Programmed: Fri,Apr 19,2019
1st27:17Noelle Fri,Apr 19,2019
2nd27:34Crystal F Fri,Apr 19,2019
3rd28:16Britney Fri,Apr 19,2019
1st25:48 Luke F Fri,Apr 19,2019
2nd26:55 Chris M Fri,Apr 19,2019
3rd26:42Enrique Fri,Apr 19,2019
(541)961-9936
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