Workouts and Records

Most Recent Benchmark:
FRAN on Aug 18, 2021 (272 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
2nd21:44 Sarah Yar Fri, Dec 13, 2019
3rd24:49 Thera Fri, Dec 13, 2019
1st13:34 Rob W Fri, Dec 13, 2019
2nd15:36 Ryley Fri, Dec 13, 2019
3rd16:20 Enrique Fri, Dec 13, 2019
021722 (Time)
Skill:

Bench press 5-5-3-3-1x

WOD:
Max rounds in 15 minutes with 135/85# barbell. Reduce weigh to scale.

48x Max effort strokes on airdyne bike
10x Front rack lunge
8x Hang clean
6x Push jerk
0% 0%
1st4+61Julie Gar Thu, Feb 17, 2022
1st4+48 Ryley Thu, Feb 17, 2022
2nd5 Rob W Thu, Feb 17, 2022
030322 (Rounds)
20 min AMRAP

5 squat clean (135/95)
10 kb swing (54/35)
15 air squats
100m run
0% 0%
Programmed: Thu,Mar3,2022
032414 Metcon (Reps) 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%
1st6:24 Tarrah Mon, Mar 24, 2014
1st7+5 Randall Thu, May 27, 2021
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
04/24/14 (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%
1st7+2 Kylie L Fri, May 7, 2021
2nd7Sarah Yar Wed, Sep 2, 2020
Savannah Wed, Sep 2, 2020
Jo Wed, Sep 2, 2020
Katrina T Wed, Sep 2, 2020
Tarrah Mon, Apr 29, 2019
Quimby Mon, Apr 29, 2019
3rd6Thera Fri, May 7, 2021
Sarah Yag Mon, Apr 29, 2019
1st9 Randall Thu, Sep 16, 2021
2nd8+20 Paul R Sat, May 8, 2021
3rd8 (1 rd PR) Luke F Wed, Sep 2, 2020
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%
1st7:45 Kylie L Tue, Jun 8, 2021
2nd8:35 Sarah Yar Thu, Nov 7, 2019
3rd9:50 Tarrah Fri, May 3, 2019
1st5:26 Luke F Fri, May 3, 2019
2nd6:00 Randall Tue, Jun 8, 2021
3rd6:40 Bryan Fri, May 3, 2019
062919 (Time)
Teams of two perform 2 rounds for time:

6 rope climbs (3 per person)
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 (wooden boxes)
0% 0%
1st18:18 Thera Sat, Jan 15, 2022
Sarah Yar Sat, Jan 15, 2022
1st16:40 Paul R Sat, Jan 15, 2022
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
1st7:15 Sarah Yar Fri, Jul 26, 2019
2nd7:29 Christi Wed, Jun 16, 2021
3rd8:41 Thera Mon, Mar 23, 2020
1st5:14 Ryley Tue, Jul 2, 2019
2nd05:24 Rob W Thu, Aug 15, 2019
3rd5:29 Dustin Mon, Aug 10, 2020
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%
10 days of hearts (Time)
This WOD is dedicated to Uriah Paul Yardley. In only 10 days more hearts were touched than we’ll ever know. And the hearts are still being touched.
💙❤️💙❤️💙❤️💙❤️💙❤️💙❤️💙❤️💙❤️💙❤️💙

Run 200m
10x Power Clean & Jerk #65/#115
20x Front Squats #65/#115
30x Med Ball Sit Ups #14/#20
Run 200m
10x Power Clean & Jerk #65/#115
20x Front Squats #65/#115
30x Med Ball Sit Ups #14/#20
Run 200m
10x Power Clean & Jerk #65/#115
20x Front Squats #65/#115
30x Med Ball Sit Ups #14/#20
0% 0%
Programmed: Fri,Apr22,2022
1st13:51 Kylie L Fri, Apr 22, 2022
2nd14:01 Christi Fri, Apr 22, 2022
3rd15:00 Sarah Yar Fri, Apr 22, 2022
1st14:57Randall Fri, Apr 22, 2022
2nd21:49Enrique Fri, Apr 22, 2022
100 sit-ups for time (Time)
100 ab-mat sit-ups for time.
0% 0%
101121 (Rounds)
WOD
Pull-up progression:
-jump, hang 4 sec, drop x 5
-jump, hang, activate traps, drop x 5
-superman to hollow body x 5
-kipping (no pull) x 5
-full pullups with kip x 5 (use band)
-if RX, do full pullus x 5. Make sure chin goes over bar

Overhead progression:
First round with a light load
-10 wide grip deads
-10 snatches
-10 overhead squats
-10 lunges
Repeat progression with medium/heavy load

WOD

12 minute EMOM--

4 burpee bar jump-overs
5 pullups
6 overhead barbell lunge 135/85#
0% 0%
Programmed: Mon,Oct11,2021
1st8 Kylie L Mon, Oct 11, 2021
2nd12Amanda C Mon, Oct 11, 2021
3rd11Christi Mon, Oct 11, 2021
Sarah Yar Mon, Oct 11, 2021
1st1+12 Randall Mon, Oct 11, 2021
2nd12Ryley Mon, Oct 11, 2021
3rd11Enrique Mon, Oct 11, 2021
11.20.17 (Reps)
20 Minute AMRAP

25x Squats
20x Push-ups
15x Box jumps (24/20)
5x Strict Pull-ups
10x Burpees
15x T2B
100% 0%
1st3 + 75 Amanda C Fri, Mar 5, 2021
2nd3+71 Christi Fri, Mar 5, 2021
3rd3 + 21 Kylie L Fri, Mar 5, 2021
Thera Fri, Mar 5, 2021
1st5+50 Luke F Fri, Mar 5, 2021
2nd4 + 65 Dustin Fri, Mar 5, 2021
3rd4+61 Enrique Fri, Mar 5, 2021
110 percent Liquid Sunshine (Time)
Partner WOD

Split the work as you need
If solo split volume in half

Run 400m together
10x Jump Squats
20x Push Ups
30x Russian Twists #45/#62
40x KB Swing #45/#62
50x Pull Ups
60x DL #155/#225
70x Hang Power Clean #55/#95
80x Push Press #55/#95
90x Air Squats
100x DU’s
110x Sit Ups
0% 0%
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%
1st105#/4/7+10 Ariel Fri, Dec 8, 2017
2nd10 Quimby Fri, Dec 8, 2017
3rd7 + 14 Crystal Fre 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%
1st11+4 Christi Mon, Dec 27, 2021
2nd10+27 Thera Mon, Dec 27, 2021
3rd9+3 Kylie L Mon, Dec 27, 2021
1st13+30 Luke F Mon, Dec 27, 2021
2nd12+1 Enrique Mon, Dec 27, 2021
3rd11+3 Ted Tue, Apr 14, 2020
Ryley Tue, Nov 19, 2019
(541)961-6632
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)