Workouts and Records

Most Recent Benchmark:
FRAN on Aug 18, 2021 (69 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
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
2nd5+8Steph Thu, May 27, 2021
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 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
3rd6Thera Fri, May 7, 2021
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 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
3rd8:23 Ryan 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%
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%
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 Mon, Oct 11, 2021
2nd12Amanda C Mon, Oct 11, 2021
Steph 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 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
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%
1st7 + 14 Crystal Fre Fri, Dec 8, 2017
2nd85#/3/5+10Leila Fri, Dec 8, 2017
3rd60#,3, 6+5Kylie Fri, Dec 8, 2017
1st182 Luke F Tue, Jul 3, 2018
2nd12+13 Ryan Fri, Dec 8, 2017
3rd95#/4/5David Fri, Dec 8, 2017
112417 SHRED at home workout (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%
1st10 Thera Tue, Nov 19, 2019
2nd8+10 Sarah Yar Tue, Nov 19, 2019
3rd7 + 13 Crystal Fre Tue, Nov 19, 2019
1st11+25 Enrique Tue, Jul 31, 2018
2nd11+3 Ted Tue, Apr 14, 2020
Ryley Tue, Nov 19, 2019
3rd10+38 Rogan Tue, Nov 19, 2019
12 Days of Christmas (Time) Chipper
Warm up

WOD:
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc.

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)
0% 0%
1st32:48 Sarah Yar Tue, Dec 24, 2019
2nd40:49 Thera Tue, Dec 24, 2019
3rd41 ;12Leila Tue, Dec 24, 2019
1st26:43 #95lb bar Luke F Mon, Dec 24, 2018
12 Minute EMOM (for reps) (Reps)
General Warm-Up
Run/Row
Walk outs
hurdlers stretch
shuffle
grapevine
Pass throughs
Around the world

Specific Warm-up- Grab a PVC
Back Squat Progression
Deadlift Progression

Skill:
8 min, tabata
75% max DL
Air Squat
Burpee
V-up

WOD:
12 minute EMOM for max reps

Odd Minutes:   Back Squat 135/85#
Even Minutes:  Goblet Lunges 53/42#
(each lunge counts as 1 rep)
Scoring: Total Reps @ the end of 12 minutes.

Cool Down: Rope Stretches
0% 0%
1st178 Christi Mon, Oct 19, 2020
2nd159 Kylie Mon, Oct 19, 2020
3rd143 Amanda C Mon, Oct 19, 2020
1st204 Luke F Mon, Oct 19, 2020
2nd199 Rob W Mon, Oct 19, 2020
3rd188 Ryley Mon, Oct 19, 2020
120221 (Reps)
PART A

Find a heavy 3RM front squat
Use the following sequence:
5x 5x 3x 3x 3x

PART B
12 Min AMRAP
With a tabata timer; alternate between
SDHP @ 135/95#
Box Jump @ 24/30'

Score for WOD will be weight on 3RM in part A PLUS total reps in part B

(TRAINER NOTE: tabata clock; athletes SDHP 20 seconds/10 sec transition/ 20 seconds box jump/10 sec transition and so on until 12 minutes elapses.)
0% 0%
Programmed: Mon,Feb15,2021
1st288 Christi Mon, Feb 15, 2021
2nd255 Thera Mon, Feb 15, 2021
3rd279Kylie Mon, Feb 15, 2021
1st420 Luke F Mon, Feb 15, 2021
2nd398 Enrique Mon, Feb 15, 2021
3rd373 Rogan Mon, Feb 15, 2021
120717/ SHRED (Time) Cardio
Warm up

Skill:
Tabata
8 rounds for max reps
RX: ring push up
S1: push ups
S2: mod push ups

WOD:
1 round for time.
10x burpee box jumps (24/20')
20x burpees
30x squats
40x ring push-ups
50x pull-ups
60x sit-ups
0% 0%
1st16:54 Sarah Yar Thu, Aug 8, 2019
2nd12:51Jo Wed, Apr 10, 2019
3rd13:32Crystal Fre Wed, Apr 10, 2019
1st7:06 Luke F Thu, Feb 15, 2018
2nd10:43 Enrique Thu, Feb 15, 2018
3rd11:19 Rogan Wed, Apr 10, 2019
(541)961-6632
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)