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

Planned: Wed,Oct14,2020 Mon,Oct12,2020 Tue,May5,2020 Fri,Dec13,2019 Fri,Jul13,2018 Thu,Feb22,2018 Sat,Jan27,2018

1^st	19:57 (both rds) Rx	Christi Fri, Dec 13, 2019
2^nd	21:44 Rx	Sarah Yar Fri, Dec 13, 2019
3^rd	24:49 Rx	Thera Fri, Dec 13, 2019
1^st	13:34 Rx	Rob W Fri, Dec 13, 2019
2^nd	15:36 Rx	Ryley Fri, Dec 13, 2019
3^rd	16:20 Rx	Enrique 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

Planned: Thu,Feb17,2022 Wed,Feb16,2022

1^st	4+61	Julie Gar Thu, Feb 17, 2022
1^st	4+48 Rx	Ryley Thu, Feb 17, 2022
2^nd	5 Rx	Rob 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

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

Planned: Thu,May27,2021 Tue,Oct6,2015 Mon,Mar24,2014

1^st	6:24 Rx	Tarrah Mon, Mar 24, 2014
1^st	7+5 Rx	Randall 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

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.

Planned: Thu,Jan26,2017 Thu,Apr24,2014

1^st	10:26 Rx	Tarrah Thu, Apr 24, 2014
1^st	4:28 Rx	Ryan 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%

Planned: 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.

Planned: Thu,Sep16,2021 Fri,May7,2021 Wed,Sep2,2020 Mon,Apr29,2019

1^st	7+2 Rx	Kylie L Fri, May 7, 2021
2^nd	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
3^rd	6	Thera Fri, May 7, 2021 Sarah Yag Mon, Apr 29, 2019
1^st	9 Rx	Randall Thu, Sep 16, 2021
2^nd	8+20 Rx	Paul � Sat, May 8, 2021
3^rd	8 (1 rd PR) Rx	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#

Planned: Wed,Aug17,2022 Tue,Jun8,2021 Thu,Nov7,2019 Fri,May3,2019

1^st	7:13 Rx	Sarah Yar Wed, Aug 17, 2022
2^nd	7:45 Rx	Kylie L Tue, Jun 8, 2021
3^rd	8:16 Rx	Cathy Fri, May 3, 2019
1^st	5:26 Rx	Luke F Fri, May 3, 2019
2^nd	6:00 Rx	Randall Tue, Jun 8, 2021
3^rd	7:04 Rx	Paul � 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)

Planned: Sat,Jan15,2022 Sat,Jun19,2021 Sat,Jun29,2019

1^st	18:18 Rx	Thera Sat, Jan 15, 2022 Sarah Yar Sat, Jan 15, 2022
2^nd	23:53	Cathy Sat, Jun 29, 2019
1^st	16:40 Rx	Paul � 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

Planned: Tue,Aug9,2022

1^st	98	Jo Tue, Aug 9, 2022
1^st	112	Rob W Tue, Aug 9, 2022

1 Mile Row
(Time)
1609 meters of rowing, ergometer set at '5.'

1 MILE RUN OUTSIDE
(Time, Benchmark

Main)
1 mile outside run.

Please post your time as MM:SS.

Planned: Mon,May4,2020

1^st	7:15 Rx	Sarah Yar Fri, Jul 26, 2019
2^nd	7:29 Rx	Christi Wed, Jun 16, 2021
3^rd	8:41 Rx	Thera Mon, Mar 23, 2020
1^st	5:14 Rx	Ryley Tue, Jul 2, 2019
2^nd	05:24 Rx	Rob W Thu, Aug 15, 2019
3^rd	5:29 Rx	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.

Planned: Sat,Sep9,2017 Sat,Aug26,2017 Sat,Jun24,2017

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

Planned: Fri,Apr22,2022

1^st	13:51 Rx	Kylie L Fri, Apr 22, 2022
2^nd	14:01 Rx	Christi Fri, Apr 22, 2022
3^rd	15:00 Rx	Sarah Yar Fri, Apr 22, 2022
1^st	14:57	Randall Fri, Apr 22, 2022
2^nd	21:49	Enrique Fri, Apr 22, 2022

100 sit-ups for time
(Time)
100 ab-mat sit-ups for time.

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%

Planned: Fri,Aug26,2022 Mon,Oct11,2021

1^st	8 Rx	Kylie L Mon, Oct 11, 2021
2^nd	12	Amanda C Mon, Oct 11, 2021
3^rd	11	Christi Mon, Oct 11, 2021 Sarah Yar Mon, Oct 11, 2021
1^st	1+12 Rx	Randall Mon, Oct 11, 2021
2^nd	12	Ryley Mon, Oct 11, 2021
3^rd	11	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%

Planned: Tue,Jan25,2022 Fri,Mar5,2021 Mon,Mar20,2017

1^st	3 + 75 Rx	Amanda C Fri, Mar 5, 2021
2^nd	3+71 Rx	Christi Fri, Mar 5, 2021
3^rd	3 + 21 Rx	Kylie L Fri, Mar 5, 2021 Thera Fri, Mar 5, 2021
1^st	5+50 Rx	Luke F Fri, Mar 5, 2021
2^nd	4 + 65 Rx	Dustin Fri, Mar 5, 2021
3^rd	4+61 Rx	Enrique 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

Planned: Sat,Mar19,2022 Fri,Mar18,2022

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

Planned: Wed,Sep28,2022 Tue,Jul3,2018 Fri,Dec8,2017

1^st	253 Rx	Alex Mc Wed, Sep 28, 2022
2^nd	233 Rx	Thera Wed, Sep 28, 2022
3^rd	230 Rx	Julie Gar Wed, Sep 28, 2022
1^st	245 Rx	Randall Wed, Sep 28, 2022
2^nd	232 Rx	Olly Wed, Sep 28, 2022
3^rd	225 Rx	Enrique Wed, Sep 28, 2022

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