Workouts and Records

Most Recent Benchmark:
FRAN on Aug 18, 2021 (409 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) RxChristi Fri, Dec 13, 2019
2nd21:44 RxSarah Yar Fri, Dec 13, 2019
3rd24:49 RxThera Fri, Dec 13, 2019
1st13:34 RxRob W Fri, Dec 13, 2019
2nd15:36 RxRyley Fri, Dec 13, 2019
3rd16:20 RxEnrique 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+61 Julie Gar Thu, Feb 17, 2022
1st4+48 RxRyley Thu, Feb 17, 2022
2nd5 RxRob 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%
Planned: Thu,Mar3,2022
032414 Metcon
(Reps)
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 RxTarrah Mon, Mar 24, 2014
1st7+5 RxRandall Thu, May 27, 2021
04/05/14 Sat intro WOD
(Rounds)
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%
Planned: 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 RxTarrah Thu, Apr 24, 2014
1st4:28 RxRyan Thu, Apr 24, 2014
04/25/14
(Time)
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%
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 RxKylie L Fri, May 7, 2021
2nd7 Sarah 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
3rd6 Thera Fri, May 7, 2021
Sarah Yag Mon, Apr 29, 2019
1st9 RxRandall Thu, Sep 16, 2021
2nd8+20 RxPaul â Sat, May 8, 2021
3rd8 (1 rd PR) RxLuke 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%
1st7:13 RxSarah Yar Wed, Aug 17, 2022
2nd7:45 RxKylie L Tue, Jun 8, 2021
3rd8:16 RxCathy Fri, May 3, 2019
1st5:26 RxLuke F Fri, May 3, 2019
2nd6:00 RxRandall Tue, Jun 8, 2021
3rd7:04 RxPaul â Wed, Aug 17, 2022
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 RxThera Sat, Jan 15, 2022
Sarah Yar Sat, Jan 15, 2022
2nd23:53 Cathy Sat, Jun 29, 2019
1st16:40 RxPaul â Sat, Jan 15, 2022
080922
(Reps)
16 minute AMRAP for total reps
135/85#

First 8 minutes--
Shoulder to Overhead for total reps
*Any time bar is set down, perform 8 burpee bar-over AND 20 DU's*

Next 4 minutes--
Power Cleans
*Any time bar is set down, perform 100 meter run AND 20 DU's*

Last 4 minutes--
Thrusters
*Any time bar is set down, perform 4 lay-on-your-back- and-get-back-ups and 20 DU's*

Notes:
--The only reps that count are the S2O, the power cleans, and the thrusters
--16 minute running clock
0% 0%
Planned: Tue,Aug9,2022
1st98 Jo Tue, Aug 9, 2022
1st112 Rob W Tue, Aug 9, 2022
1 Mile Row
(Time)
1609 meters of rowing, ergometer set at '5.'
0% 0%

1 MILE RUN OUTSIDE
(Time, Main)
1 mile outside run.

Please post your time as MM:SS.
0% 0%
Planned: Mon,May4,2020
1st7:15 RxSarah Yar Fri, Jul 26, 2019
2nd7:29 RxChristi Wed, Jun 16, 2021
3rd8:41 RxThera Mon, Mar 23, 2020
1st5:14 RxRyley Tue, Jul 2, 2019
2nd05:24 RxRob W Thu, Aug 15, 2019
3rd5:29 RxDustin 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%
1st13:51 RxKylie L Fri, Apr 22, 2022
2nd14:01 RxChristi Fri, Apr 22, 2022
3rd15:00 RxSarah Yar Fri, Apr 22, 2022
1st14:57 Randall Fri, Apr 22, 2022
2nd21:49 Enrique 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#
100% 0%
1st8 RxKylie L Mon, Oct 11, 2021
2nd12 Amanda C Mon, Oct 11, 2021
3rd11 Christi Mon, Oct 11, 2021
Sarah Yar Mon, Oct 11, 2021
1st1+12 RxRandall Mon, Oct 11, 2021
2nd12 Ryley Mon, Oct 11, 2021
3rd11 Enrique 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 RxAmanda C Fri, Mar 5, 2021
2nd3+71 RxChristi Fri, Mar 5, 2021
3rd3 + 21 RxKylie L Fri, Mar 5, 2021
Thera Fri, Mar 5, 2021
1st5+50 RxLuke F Fri, Mar 5, 2021
2nd4 + 65 RxDustin Fri, Mar 5, 2021
3rd4+61 RxEnrique 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%
1st253 RxAlex Mc Wed, Sep 28, 2022
2nd233 RxThera Wed, Sep 28, 2022
3rd230 RxJulie Gar Wed, Sep 28, 2022
1st245 RxRandall Wed, Sep 28, 2022
2nd232 RxOlly Wed, Sep 28, 2022
3rd225 RxEnrique Wed, Sep 28, 2022
(541)961-6632
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