Workouts and Records

Most Recent Benchmark:
Helen on Aug 13, 2021 (65 days ago)
01/16/18 (Time-Rx3+)
21-15-9
Rx
Burpees
Push Press, 115#/75#
GHD Sit Ups

Rx2
Burpees
Push Press, 95#/55#
Sit Ups

Rx3
Burpees
Push Press, 75#/35#
Sit Ups

Rx+
Burpees
Push Press, 135#/95#
GHD Sit Ups
0% 0%
010219 (Time-Rx3) WOD
10 rounds for time of:
(25 minute time cap)
Focus: Speed/Recovery
Rx- 10 Back Squats, 135/95#
100 meter Sprint
Rest 30 seconds
Rx2- 10 Back Squats, 115/75#
100 meter Sprint
Rest 30 seconds
Rx3- 10 Back Squats, 95/55#
100 meter Sprint
Rest 30 seconds
0% 0%
Programmed: Wed,Jan2,2019
010620W (Rounds-Rx3+) WOD
7 minute AMRAP

Focus: Minimal breaks
Red- 20 DB Push Press, 40/30#
40 Double Unders
Blk- 20 DB Push Press, 30/20#
80 Single Unders
Wht- 20 DB Push Press, 20/10#
40 Single Unders
Rx+ 20 DB Push Press, 50/35#
40 Double Unders

This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.
0% 0%
Programmed: Mon,Jan6,2020
010720W (Rounds-Rx3+) WOD
Every 10 min for 40 min (4 rounds)
Focus: Speed
Red- 400 meter Run
15 Burpees (games stds)
20 Wtd Walking Lunges, 53/35#
400 meter Run
Blk- 400 meter Run
15 Burpees
20 Wtd Walking Lunges, 35/26#
400 meter Run
Wht- 400 meter Run
15 Burpees
20 Wtd Walking Lunges, 35/26#
400 meter Run
Rx+ 400 meter Run
15 Burpees (games stds)
20 Wtd Walking Lunges, 70/53#
400 meter Run
0% 0%
Programmed: Tue,Jan7,2020
010820W (Rounds-Rx3+) WOD
12 minute AMRAP
Focus: Quick Rounds
Red- 7 Box Jumps, 30/24'
14 KB Swings, 53/35#
Blk- 7 Box Jumps, 24/20'
14 KB Swings, 44/26#
Wht- 7 Box Step Ups, 24/20'
14 KB Swings, 35/18#
Rx+ 7 Box Jumps, 36/30'
14 KB Swings, 70/53#
0% 0%
Programmed: Wed,Jan8,2020
010920W (Rounds-Rx3+) WOD
In teams of 2 (alternating rounds)
for 30 minutes:
Focus: Speed
Red- 15 Cal Row
12 Deadlift, 135/95#
9 Hang Power Cleans, 135/95#
6 Shoulder-to-Overhead, 135/95#
Blk- 15 Cal Row
12 Deadlift, 115/75#
9 Hang Power Cleans, 115/75#
6 Shoulder-to-Overhead, 115/75#
Wht- 15 Cal Row
12 Deadlift, 95/55#>
9 Hang Power Cleans, 95/55#>
6 Shoulder-to-Overhead, 95/55#>
0% 0%
Programmed: Thu,Jan9,2020
011020S (Weight) Strength
Strength:
Back Squats
E2MOM x 10 minutes
Back Squat, 5 sec descent, 3 sec pause
Increasing weight to heaviest complex
0% 0%
Programmed: Fri,Jan10,2020
011020W (Time-Rx3) WOD
3 RFT
Focus: Continuous movement
Red- 400 meter Run
21 Sumo Deadlift High Pulls, 75/55#
12 Bar over Burpees (game std)
Blk- 400 meter Run
21 Sumo Deadlift High Pulls, 65/55#
12 Bar over Burpees
Wht- 200 meter Run
21 Sumo Deadlift High Pulls, 55/35#
12 Bar over Burpees
0% 0%
Programmed: Fri,Jan10,2020
020620CF (Time-Rx3+) ADAMRAP
ADAMRAP
30 minute AMRAP
Focus: Pace
Red- 10 Cal Ski Erg
10 Jumping Lunges
10 Ring Dips
10 Wall Balls, 20/14#
10 Battle Rope cycles (each side)
10 KB Swings, 53/44#
1 Rope Climb, 15 ft.
10 meter Bear Crawl
Blk- 10 Cal Ski Erg
10 Jumping Lunges
10 Banded Ring Dips
10 Wall Balls, 14/10#
10 Battle Rope cycles (each side)
10 KB Swings, 44/35#
1 Rope Climb, 10 ft.
10 meter Bear Crawl
Wht- 10 Cal Ski Erg
10 Lunges (in place, not walking)
10 Asstd Ring Dips (feet on floor)
10 Wall Balls, 10/6#
10 Battle Rope cycles (each side)
10 KB Swings, 26/18#
3 Rope Walk Ups
10 meter Bear Crawl
Red+ 10 Cal Ski Erg
10 Weighted Jumping Lunges, 35/26#
10 Ring Dips, Shoulder Under Rings
10 Wall Balls, 30/20#
10 Battle Rope cycles (each side)
10 KB Swings, 70/53#
1 Legless Rope Climb, 15 ft.
10 meter Bear Crawl
0% 0%
Programmed: Thu,Feb6,2020
020720CF (Time-Rx3+) WOD
For Time
21-15-9 Reps of
Focus: Pace/Active Recovery
Red- Double Unders
Pull Ups
Kettlebell Swings, 53/35#
Burpees
Blk- 1/2 DU or 2:1 Single Unders
Assisted Pull Ups
Kettlebell Swings, 35/26#
Burpees
Wht- Single Unders
Jumping Pull Ups or Ring Rows
Kettlebell Swings, 26/18#
Burpees
*Or Pull Ups strength or skill work
Red- 42-30-18 Double Unders
C2B Pull Ups
Kettlebell Swings, 70/53#
Burpees (game standards)
0% 0%
Programmed: Fri,Feb7,2020
021519S (Weight) Strength
Bench Press
5x5 at 60-70% of 1 Rep Max
E2MOM for 10 minutes
0% 0%
Programmed: Fri,Feb15,2019
021519W (Rounds-Rx3) WOD
12 minute AMRAP
Focus: Pace
Rx- 12 Thrusters, 95/65#
15 Burpees
Rx- 12 Thrusters, 75/55#
15 Burpees
Rx- 12 Thrusters, 65/45#
15 Burpees
0% 0%
Programmed: Fri,Feb15,2019
021819S (Weight) Strength
Push Press
5x3 at 70-80% of 1 Rep Max
E2MOM for 10 minutes
0% 0%
Programmed: Mon,Feb18,2019
021819W (Rounds-Rx3+) WOD
18 minute AMRAP
Focus: Pace
Rx- 9 Power Cleans, 115/85#
12 DB Push Press, 40/30#
9 Front Squats, 115/85#
12 Pull Ups
Rx2- 9 Power Cleans, 95/65#
12 DB Push Press, 30/20#
9 Front Squats, 95/65#
12 Assisted Pull Ups
Rx3- 9 Power Cleans, 75/45#
12 DB Push Press, 20/10#
9 Front Squats, 75/45#
12 Jumping Pull Ups or Ring Rows
Rx+ 9 Power Cleans, 155/105#
12 DB Push Press, 50/35#
9 Front Squats, 155/105#
12 C2B Pull Ups
0% 0%
Programmed: Mon,Feb18,2019
021919 (No Results Tracked) WOD
Every 2 minutes for 30 minutes:
Focus: Speed/Recovery
Rx- 1: 300 meter Row
2: 30 Push Ups
3: 200 meter Run
4: 15 Toes to Bar
5: 50 Air Squats
Rx2- 1: 300 meter Row
2: 30 Knee Push Ups
3: 200 meter Run
4: 15 Knees to Chest
5: 50 Air Squats
Rx3- 1: 200 meter Row
2: 20 Box or Wall Push Ups
3: 100 meter Run
4: 15 Knee Ups
5: 30 Air Squats
0% 0%
Programmed: Tue,Feb19,2019
022019S (Time) Strength
Front Squat
5x3 at 70-80% of 1 Rep Max
E2MOM for 10 minutes
0% 0%
Programmed: Wed,Feb20,2019
022319 (Rounds-Rx3) Bring a Friend,WOD
20 minute Partner AMRAP
Focus: Speed/ Recovery/Support
Rx- 15/12 Cal Row
25' Farmer's Carry, 80/53#
30 Double Unders
20 Pull Ups
30 Double Unders
25' Farmer's Carry, 80/53#
Rx2- 15/12 Cal Row
25' Farmer's Carry, 53/35#
90 Single Unders
20 Assisted Pull Ups
90 Single Unders
25' Farmer's Carry, 53/35#
Rx3- 15/12 Cal Row
25' Farmer's Carry, 35/26#
30 Single Unders
20 Ring Rows
30 Single Unders
25' Farmer's Carry, 35/26#
*Partner 1  completes a round
while partner 2 rests. Partners tag
and switch.
0% 0%
022519S (Time) Strength
Push Press
5x2 at 80-90% of 1 Rep Max
E2MOM for 10 minutes
0% 0%
Programmed: Mon,Feb25,2019
022519W (Rounds-Rx3+) WOD
14 AMRAP
Focus: Weight

Rx ----------------------
2 Bear Complex, 135#/95#
4 Bar Over Burpees
Rx2 ----------------------
2 Bear Complex, 115#/75#
4 Bar Step Over Burpees
Rx3 ----------------------
2 Bear Complex, 95#/55#
4 Bar Step Over Burpees
Rx+ ----------------------
2 Bear Complex, 165#/115#
4 Bar Over Burpees
0% 0%
022619 (Time-Rx3+) WOD
18-15-12-9-6-3 reps for time of:
(20 minute time cap)
Focus: Pace
Rx- Thrusters, 75/55#
Power Snatches, 75/55#
Toes-to-Bars
Rx2- Thrusters, 55/45#
Power Snatches, 55/45#
Knees-to-Chest
Rx3- Thrusters, 45/35#
Power Snatches, 45/35#
Knee Ups
Rx+ Thrusters, 95/65#
Power Snatches, 95/65#
Toes-to-Bars
0% 0%
Programmed: Tue,Feb26,2019
337-962-8892
1553 Verot School Road, Lafayette, LA 70508 (view larger map)