011923 (Time) WOD RX 5 RFT-- 200 meter run 20 Russian twist 35/24# KB 20/15 cal row 20 KB jump-overs S1 Reduce to 4 rounds. Reduce KB to comfortable weight S2 Reduce to 2 or 3 rounds. Perform Russian twists with no weight. | 0% |  | |  | 0% |
1st | 16:24 Rx | Sarah Yar Thu, Jan 19, 2023 | 2nd | 18:30 Rx | Kylie L Thu, Jan 19, 2023 | 3rd | 20:50 Rx | Thera Thu, Jan 19, 2023 | 1st | 19:13 Rx | Paul R Thu, Jan 19, 2023 | 2nd | 20:08 Rx | Olly Thu, Jan 19, 2023 | 3rd | 23:32 Rx | Matt T Thu, Jan 19, 2023 |
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012023 (Weight) The following movements are completed with a BUMPER PLATE OF YOUR CHOICE-- 15 min AMRAP: 5 atomic situps 10 plate thrusters 5 plate burpees 10 plate jump-overs 100 meter burden run SCORING: Each completed round=30 reps (runs don't 'count.') Multiply total reps by number of pounds for your chosen plate. For example, if I used a 25# plate, and completed 5 rounds; my score would be 30x5=150. 150x25#=1050 1050 is my score. You can add rounds plus reps. | 0% |  | |  | 0% |
1st | 2700 Rx | Katrina T Fri, Jan 20, 2023 Christi Fri, Jan 20, 2023 | 2nd | 2295 Rx | Tarrah Fri, Jan 20, 2023 | 3rd | 4,050 Rx | Sarah Yar Fri, Jan 20, 2023 | 1st | 7605 Rx | Luke F Fri, Jan 20, 2023 | 2nd | 7515 Rx | Randall Fri, Jan 20, 2023 | 3rd | 6450 Rx | Paul R Fri, Jan 20, 2023 |
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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% |
Planned: Wed,Oct14,2020 Mon,Oct12,2020 Tue,May5,2020 Fri,Dec13,2019 Fri,Jul13,2018 Thu,Feb22,2018 Sat,Jan27,20181st | 19:57 (both rds) Rx | Christi Fri, Dec 13, 2019 | 2nd | 21:44 Rx | Sarah Yar Fri, Dec 13, 2019 | 3rd | 24:49 Rx | Thera Fri, Dec 13, 2019 | 1st | 15:36 Rx | Ryley Fri, Dec 13, 2019 | 2nd | 16:20 Rx | Enrique Fri, Dec 13, 2019 | 3rd | 19:13 Rx | Matt T Tue, May 5, 2020 |
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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% |
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030322 (Rounds) 20 min AMRAP 5 squat clean (135/95) 10 kb swing (54/35) 15 air squats 100m run | 0% |  | |  | 0% |
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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% |
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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% |
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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% |
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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% |
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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% |
1st | 7+2 Rx | Kylie L Fri, May 7, 2021 | 2nd | 7 | Anne Fri, May 7, 2021 Sarah Yar Wed, Sep 2, 2020 Savannah Wed, Sep 2, 2020 Katrina T Wed, Sep 2, 2020 Tarrah Mon, Apr 29, 2019 Quimby Mon, Apr 29, 2019 | 3rd | 6 | Thera Fri, May 7, 2021 Sarah Yag Mon, Apr 29, 2019 | 1st | 9 Rx | Randall Thu, Sep 16, 2021 | 2nd | 8+20 Rx | Paul R Sat, May 8, 2021 | 3rd | 8 (1 rd PR) Rx | Luke F Wed, Sep 2, 2020 |
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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% |
1st | 7:13 Rx | Sarah Yar Wed, Aug 17, 2022 | 2nd | 7:45 Rx | Kylie L Tue, Jun 8, 2021 | 3rd | 8:16 Rx | Cathy Fri, May 3, 2019 | 1st | 5:26 Rx | Luke F Fri, May 3, 2019 | 2nd | 6:00 Rx | Randall Tue, Jun 8, 2021 | 3rd | 7:04 Rx | Paul R Wed, Aug 17, 2022 |
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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% |
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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% |
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1 Mile Row (Time) 1609 meters of rowing, ergometer set at '5.' | 0% |  | |  | 0% |
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1 MILE RUN OUTSIDE (Time, Main) 1 mile outside run. Please post your time as MM:SS. | 0% |  | |  | 0% |
1st | 7:15 Rx | Sarah Yar Fri, Jul 26, 2019 | 2nd | 7:29 Rx | Christi Wed, Jun 16, 2021 | 3rd | 8:41 Rx | Thera Mon, Mar 23, 2020 | 1st | 5:14 Rx | Ryley Tue, Jul 2, 2019 | 2nd | 5:29 Rx | Dustin Mon, Aug 10, 2020 | 3rd | 5:46 Rx | Luke F Wed, Jan 6, 2016 |
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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% |
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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% |
1st | 13:51 Rx | Kylie L Fri, Apr 22, 2022 | 2nd | 14:01 Rx | Christi Fri, Apr 22, 2022 | 3rd | 15:00 Rx | Sarah Yar Fri, Apr 22, 2022 | 1st | 14:57 | Randall Fri, Apr 22, 2022 | 2nd | 21:49 | Enrique Fri, Apr 22, 2022 |
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100 sit-ups for time (Time) 100 ab-mat sit-ups for time. | 0% |  | |  | 0% |
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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% |
1st | 8 Rx | Kylie L Mon, Oct 11, 2021 | 2nd | 12 | Amanda C Mon, Oct 11, 2021 | 3rd | 11 | Christi Mon, Oct 11, 2021 Sarah Yar Mon, Oct 11, 2021 | 1st | 1+12 Rx | Randall Mon, Oct 11, 2021 | 2nd | 12 | Ryley Mon, Oct 11, 2021 | 3rd | 11 | Enrique Mon, Oct 11, 2021 |
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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% |
1st | 3 + 75 Rx | Amanda C Fri, Mar 5, 2021 | 2nd | 3+71 Rx | Christi Fri, Mar 5, 2021 | 3rd | 3 + 21 Rx | Kylie L Fri, Mar 5, 2021 Thera Fri, Mar 5, 2021 | 1st | 5+50 Rx | Luke F Fri, Mar 5, 2021 | 2nd | 4 + 65 Rx | Dustin Fri, Mar 5, 2021 | 3rd | 4+61 Rx | Enrique Fri, Mar 5, 2021 |
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