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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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% |
| 1st | 4+61 | Julie Gar Thu, Feb 17, 2022 | | 1st | 4+48 | Ryley Thu, Feb 17, 2022 | | 2nd | 5 | Rob W Thu, Feb 17, 2022 |
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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) 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 | | 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% |
|
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% |
|
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 L 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
Quimby Mon, Apr 29, 2019 | | 3rd | 6 | Thera Fri, May 7, 2021
Sarah Yag Mon, Apr 29, 2019 | | 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 L 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 | 6:40 | Bryan 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% |
| 1st | 18:18 | Thera Sat, Jan 15, 2022
Sarah Yar Sat, Jan 15, 2022 | | 1st | 16:40 | Paul R Sat, Jan 15, 2022 |
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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% |
|
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 | Kylie L Fri, Apr 22, 2022 | | 2nd | 14:01 | Christi Fri, Apr 22, 2022 | | 3rd | 15:00 | 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% |
|
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 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 | 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 L 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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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% |
| 1st | 105#/4/7+10 | Ariel Fri, Dec 8, 2017 | | 2nd | 10 | Quimby Fri, Dec 8, 2017 | | 3rd | 7 + 14 | Crystal Fre Fri, Dec 8, 2017 | | 1st | 186reps | Bryan Fri, Dec 8, 2017 | | 2nd | 182 | Luke F Tue, Jul 3, 2018 | | 3rd | 12+13 | Ryan Fri, Dec 8, 2017 |
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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% |
Programmed: Mon,Dec27,2021 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 | 11+4 | Christi Mon, Dec 27, 2021 | | 2nd | 10+27 | Thera Mon, Dec 27, 2021 | | 3rd | 9+3 | Kylie L Mon, Dec 27, 2021 | | 1st | 13+30 | Luke F Mon, Dec 27, 2021 | | 2nd | 12+1 | Enrique Mon, Dec 27, 2021 | | 3rd | 11+3 | Ted Tue, Apr 14, 2020
Ryley Tue, Nov 19, 2019 |
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