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% |
Programmed: Wed,Oct14,2020 Mon,Oct12,2020 Tue,May5,2020 Fri,Dec13,2019 Fri,Jul13,2018 Thu,Feb22,2018 Sat,Jan27,2018| 1st | 19:57 (both rds)  | Christi Fri, Dec 13, 2019 | | 2nd | 21:44 | Sarah Yar Fri, Dec 13, 2019 | | 3rd | 24:49 | Thera Fri, Dec 13, 2019 | | 1st | 13:34 | Rob W Fri, Dec 13, 2019 | | 2nd | 15:36 | Ryley Fri, Dec 13, 2019 | | 3rd | 16:20 | Enrique Fri, Dec 13, 2019 |
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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% |
| 1st | 6:24 | Tarrah Mon, Mar 24, 2014 | | 2nd | 5+8 | Steph Thu, May 27, 2021 | | 1st | 7+5 | Randall Thu, May 27, 2021 |
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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% |
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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% |
| 1st | 10:26 | Tarrah Thu, Apr 24, 2014 | | 1st | 4:28 | Ryan Thu, Apr 24, 2014 |
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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% |
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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 | Kylie Fri, May 7, 2021 | | 2nd | 7 | 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 | | 3rd | 6 | Thera Fri, May 7, 2021 | | 1st | 9 | Randall Thu, Sep 16, 2021 | | 2nd | 8+20 | Paul R Sat, May 8, 2021 | | 3rd | 8 (1 rd PR) | 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 | 7:45 | Kylie Tue, Jun 8, 2021 | | 2nd | 8:35 | Sarah Yar Thu, Nov 7, 2019 | | 3rd | 9:50 | Tarrah Fri, May 3, 2019 | | 1st | 5:26 | Luke F Fri, May 3, 2019 | | 2nd | 6:00 | Randall Tue, Jun 8, 2021 | | 3rd | 8:23 | Ryan Fri, May 3, 2019 |
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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% |
|
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% |
| 1st | 7:15 | Sarah Yar Fri, Jul 26, 2019 | | 2nd | 7:29 | Christi Wed, Jun 16, 2021 | | 3rd | 8:41 | Thera Mon, Mar 23, 2020 | | 1st | 5:14 | Ryley Tue, Jul 2, 2019 | | 2nd | 05:24 | Rob W Thu, Aug 15, 2019 | | 3rd | 5:29 | Dustin Mon, Aug 10, 2020 |
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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% |
|
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% |
| 1st | 8 | Kylie Mon, Oct 11, 2021 | | 2nd | 12 | Amanda C Mon, Oct 11, 2021
Steph Mon, Oct 11, 2021 | | 3rd | 11 | Christi Mon, Oct 11, 2021
Sarah Yar Mon, Oct 11, 2021 | | 1st | 1+12 | 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 | Amanda C Fri, Mar 5, 2021 | | 2nd | 3+71 | Christi Fri, Mar 5, 2021 | | 3rd | 3 + 21 | Kylie Fri, Mar 5, 2021
Thera Fri, Mar 5, 2021 | | 1st | 5+50 | Luke F Fri, Mar 5, 2021 | | 2nd | 4 + 65 | Dustin Fri, Mar 5, 2021 | | 3rd | 4+61 | Enrique Fri, Mar 5, 2021 |
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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% |
| 1st | 7 + 14 | Crystal Fre Fri, Dec 8, 2017 | | 2nd | 85#/3/5+10 | Leila Fri, Dec 8, 2017 | | 3rd | 60#,3, 6+5 | Kylie Fri, Dec 8, 2017 | | 1st | 182 | Luke F Tue, Jul 3, 2018 | | 2nd | 12+13 | Ryan Fri, Dec 8, 2017 | | 3rd | 95#/4/5 | David Fri, Dec 8, 2017 |
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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% |
Programmed: Wed,Nov25,2020 Tue,Apr14,2020 Tue,Nov19,2019 Tue,Jul31,2018 Mon,May14,2018 Mon,Jan8,2018 Thu,Dec14,2017 Sat,Nov25,2017| 1st | 10 | Thera Tue, Nov 19, 2019 | | 2nd | 8+10 | Sarah Yar Tue, Nov 19, 2019 | | 3rd | 7 + 13 | Crystal Fre Tue, Nov 19, 2019 | | 1st | 11+25 | Enrique Tue, Jul 31, 2018 | | 2nd | 11+3 | Ted Tue, Apr 14, 2020
Ryley Tue, Nov 19, 2019 | | 3rd | 10+38 | Rogan Tue, Nov 19, 2019 |
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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% |
| 1st | 32:48 | Sarah Yar Tue, Dec 24, 2019 | | 2nd | 40:49 | Thera Tue, Dec 24, 2019 | | 3rd | 41 ;12 | Leila Tue, Dec 24, 2019 | | 1st | 26:43 #95lb bar | Luke F Mon, Dec 24, 2018 |
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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% |
| 1st | 178 | Christi Mon, Oct 19, 2020 | | 2nd | 159 | Kylie Mon, Oct 19, 2020 | | 3rd | 143 | Amanda C Mon, Oct 19, 2020 | | 1st | 204 | Luke F Mon, Oct 19, 2020 | | 2nd | 199 | Rob W Mon, Oct 19, 2020 | | 3rd | 188 | 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% |
| 1st | 288 | Christi Mon, Feb 15, 2021 | | 2nd | 255 | Thera Mon, Feb 15, 2021 | | 3rd | 279 | Kylie Mon, Feb 15, 2021 | | 1st | 420 | Luke F Mon, Feb 15, 2021 | | 2nd | 398 | Enrique Mon, Feb 15, 2021 | | 3rd | 373 | Rogan Mon, Feb 15, 2021 |
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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% |
Programmed: Thu,Aug8,2019 Wed,Apr10,2019 Mon,Jun18,2018 Mon,May7,2018 Thu,Feb15,2018 Wed,Jan24,2018 Thu,Dec7,2017| 1st | 16:54 | Sarah Yar Thu, Aug 8, 2019 | | 2nd | 12:51 | Jo Wed, Apr 10, 2019 | | 3rd | 13:32 | Crystal Fre Wed, Apr 10, 2019 | | 1st | 7:06 | Luke F Thu, Feb 15, 2018 | | 2nd | 10:43 | Enrique Thu, Feb 15, 2018 | | 3rd | 11:19 | Rogan Wed, Apr 10, 2019 |
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