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Workouts and Records

Most Recent Benchmark was CINDY on Dec 18,2018 (93 days ago)


'Garry Purdham' (Rounds-Rx3) Hero WOD,Partner WOD
31 minute Partner AMRAP
Focus: Partnering
Rx- 31 Burpees (game stds)
31 Double Unders
31 Deadlifts, 95/65#
31 Push Ups
31 Box Jumps, 24/20'
31 Hang Power Cleans, 95/65#
31 Air Squats
31 Kettlebell Swings, 53/35#
31 Shoulder-to-Overheads, 95/65#
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots, 20/14#
Rx2- 31 Burpees (walk up/dn allowed)
93 Single Unders
31 Deadlifts, 75/55#
31 Knee Push Ups
31 Box Step Ups, 24/20'
31 Hang Power Cleans, 75/55#
31 Air Squats
31 Kettlebell Swings, 35/26#
31 Shoulder-to-Overheads, 75/55#
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots, 14/10#
Rx3- 31 Burpees (walk up/dn allowed)
62 Single Unders
31 Deadlifts, 65/45#>
31 Box or Wall Push Ups
31 Box Step Ups, 20/12'>
31 Hang Power Cleans, 65/45#>
31 Air Squats
31 Kettlebell Swings, 26/18#>
31 Shoulder-to-Overheads, 65/45#>
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots, 10/6#>
0% 0%
Programmed: Sat,Feb 16,2019
'Jay' (Rounds-Rx3) Hero WOD,Named WOD
20 minute AMRAP
*If you have a vest, wear it.

Rx ----------------------
22 Air Squats
12 T2Bar
9 Burpees
Rx2 ----------------------
22 Air Squats
12 K2C
9 Burpees
Rx3 ----------------------
22 Air Squats
12 Knee Ups
9 Burpees
0% 0%
Programmed: Sat,Jul 21,2018
'Jorge' (Time-Rx3) Hero WOD
1 RFT

Rx ---------------------
30 GHD Sit Ups
15 Squat Cleans, 155#/105#
24 GHD Sit Ups
12 Squat Cleans, 155#/105#
18 GHD Sit Ups
9 Squat Cleans, 155#/105#
12 GHD Sit Ups
6 Squat Cleans, 155#/105#
6 GHD Sit Ups
3 Squat Cleans, 155#/105#
Rx2 -------------------------
V-Ups in place of GHD Sit Ups
Squat Cleans, 115#/75#
Rx3 -------------------------
Sit Ups in place of GHD Sit Ups
Squat Cleans, 75#/45#
0% 0%
Programmed: Sat,Mar 17,2018
'Marco' (Time-Rx3) Hero WOD
3 RFT
Rx
21 Pull Ups
15 HSPU
9 Thrusters, 135#/95#
Rx2
21 Assisted Pull Ups
15 Assisted HSPU
9 Thrusters, 95#/65#
Rx3
21 Ring Rows
15 Box HSPU
9 Thrusters, 75#/45#
0% 0%
Programmed: Sat,Mar 10,2018
'Mary' (Rounds-Rx2) Hero WOD
20 minute AMRAP
Score Rounds and reps
Focus: Difficulty
Rx
5 HSPU
10 Pistols
15 Pull Ups
Rx2
5 Assisted HSPU
10 Assisted Pistols
15 Pull Ups
Rx3
5 Box HSPU
10 Air Squats
15 Ring Rows
0% 0%
Programmed: Mon,Mar 5,2018
1st8 rounds + 15reps Colby A Mon,Mar 5,2018
'The Fuhrmannator' (Time-Rx3) Hero WOD
6 Rounds for Time
Rx- 100 meter Run
5 Burpees
10 Kettlebell Swings, 53/35#
15 Deadlifts, 95/65#
20 Back Squats, 95/65#
Rx2- 100 meter Run
5 Burpees
10 Kettlebell Swings, 44/26#
15 Deadlifts, 85/55#
20 Back Squats, 85/55#
Rx3- 100 meter Run
5 Burpees
10 Kettlebell Swings, 35/18#>
15 Deadlifts, 75/35#>
20 Back Squats, 75/35#>
0% 0%
Programmed: Sat,Nov 3,2018
'WHITE' (Time-Rx3) Hero WOD
5 RFT
Rx
3 Rope Climbs
10 T2B
21 Walking Lunges, 45#/35#
400 meter Run
Rx2
3- 1/2 Rope Climbs
10 K2C
21 Walking Lunges, 35#/25#
400 meter Run
Rx
3 Rope Walk Ups
10 Knee Ups
21 Walking Lunges, no plate
200 meter Run
0% 0%
Programmed: Sat,Mar 3,2018
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%
Programmed: Tue,Jan 16,2018
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,Jan 2,2019
010319 (Time-Rx3) ADAMRAP
'ADAMRAP'
30 minute AMRAP
Focus: Steady Pace
Rx- 20 Double Unders
10 Thrusters, 75/55#
10 Ring Dips
10 Wall Balls, 20/14#
10 DB Squat Cleans, 40/30#
10 meter OH Walking Lunges, 45/35#
10 Calorie Row
10 GHD Sit Ups
Rx2- 60 Single Unders
10 Thrusters, 65/45#
10 Assisted Ring Dips
10 Wall Balls, 14/10#
10 DB Squat Cleans, 30/20#
10 meter OH Walking Lunges, 35/25#
10 Calorie Row
10 Abmat Sit Ups
Rx3- 20 Single Unders
10 Thrusters, 55/35#
10 Assisted Ring Dips (feet on floor)
10 Wall Balls, 10/6#
10 DB Squat Cleans, 20/10#
10 meter OH Walking Lunges, 25/15#
10 Calorie Row
10 Abmat Sit Ups
0% 0%
Programmed: Thu,Jan 3,2019