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Most Recent Benchmark WOD was 1 MILE RUN OUTSIDE on Oct 17,2017 (39 days ago)



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'Jack' (Rounds)
Warm Up
3 Rounds
250m Row  
10 Snatch Balances

Stretch/ Movement Review  

WOD  
'Jack'
AMRAP 20 Minutes
10 Push Press 115/85lbs
10 Kettlebell Swings 55/35lbs
10 Box Jumps 24/20'
0% 0%
Programmed: Sat,Jul 29,2017
1st8+2 Melinda Sat,Jul 29,2017
2nd7+4 Deandra Sat,Jul 29,2017
3rd7 nichole v Sat,Jul 29,2017
1st10+5 Jimmy Sat,Jul 29,2017
2nd9+8 Asante Sat,Jul 29,2017
3rd8+7 Jake M Sat,Jul 29,2017
'Team Jackie' (Time)
Warm up  
800m run
Group active stretching

Wod
'Team Jackie'
Teams of 2

Buy-In- 100 BURPEES

2000m Row
100 Thrusters 45lb
60 pull ups
0% 0%
1st21:24 Deandra Sat,Jul 22,2017
2nd23:35 Allison Sat,Jul 22,2017
3rd21:24nichole v Sat,Jul 22,2017
1st20:46 Asante Sat,Jul 22,2017
2nd22:25 Jake M Sat,Jul 22,2017
3rd22:25Ivan Sat,Jul 22,2017
06/15/2015 (Time)
6-15-2015 (Time) Cardio,Strength
Warmup  
- Group Warmup Simon Says  

Stretch  

Movement Review  
B. Squats 5x8@65,70,75%max  
After every set 10 box Jumps 30/24  

WOD (18min Cap)  
21-18-15-12-9  
Wall Balls  
Abmat Situps  
2 Burpees at the top of every min
0% 0%
1st6:18Aurea Mon,Jun 15,2015
2nd6:25Gilda Mon,Jun 15,2015
3rd8:55Tatiana Mon,Jun 15,2015
1st7:02Vikram Mon,Jun 15,2015
2nd8:00Miguel S Mon,Jun 15,2015
3rd15:00Jordan Mon,Jun 15,2015
08/02/2017 (Time)
Warm Up
Group

Stretch/ Movement Review

Strength  
Sumo Deadlift
5x4 As Heavy As Possible
No Bounce- Silent  

WOD
For Time:  
30 Hang Power Cleans 135/95lbs
10 Burpee C2B Pull-ups (RX), MUs (Rx+)
20 Hang Power Cleans  
10 Burpee MUs  
10 Hang Power Cleans  
10 Burpee MUs  

Scaling Options:
Burpee Chest to Bar Pull Ups
Burpee + (2) Jumping Pull Ups
0% 0%
Programmed: Wed,Aug 2,2017
1st8:22 Deandra Wed,Aug 2,2017
2nd13:12 Melinda Wed,Aug 2,2017
Megatron Wed,Aug 2,2017
3rd8:44Kelly G Wed,Aug 2,2017
1st14:19 Mark K Wed,Aug 2,2017
2nd18:00 a-Lemar Wed,Aug 2,2017
3rd10:01Vikram Wed,Aug 2,2017
1 MILE RUN OUTSIDE (Time) Body Weight,Cardio,Max
Group Warmup


Sprint
Run 1 Mile  

Strength  
Back Squat  
4×4 @85%  

WOD  
5 Rounds:  
7 Front Squats  
11 Bar Facing Burpees  
15 GHD Sit Ups or Strict Sit Ups  

Increase weight each round  
FS Weights: Is 155/105lbs 185/135lbs 225/155lbs 255/175lbs  


1275
0% 0%
1st5:59 Megatron Tue,Apr 11,2017
2nd6:17 Bree Tue,Sep 6,2016
3rd6:51 Anna T Tue,Oct 17,2017
1st5:44 +Jordan Tue,Sep 6,2016
2nd5:39 Mark A Fri,Sep 15,2017
3rd5:43 Jonathan L Tue,Oct 17,2017
1-11-2016 (Time-Rx+) Cardio,Strength
Warmup
- 200 Double Unders  

Stretch/Movement Review

Strength
F.Squats 4x8 70-75% Max
Dumbbell Lunges 20 Alt legs after every set

3 rounds (Time)
40 Cal. Row
40 Air Squats
40 Abmat Sit ups
Use a 25/10lbs plate for RX

Finisher
Stretch
0% 0%
Programmed: Mon,Jan 11,2016
1st26:43 +Elle Mon,Jan 11,2016
2nd17:10 brandy Mon,Jan 11,2016
3rd17:30 lizbeth Mon,Jan 11,2016
1st27:35 +a-Lemar Mon,Jan 11,2016
2nd18:15 tim s Mon,Jan 11,2016
3rd25:39 Cory Mon,Jan 11,2016
1-11-2017 (Reps)
Warmup
- 10 Strict Press
- 10 Barbell Lunges
- 10 Airsquats

Strength
5x5 Turkish getup build to Heavy

WOD
5 Rounds, for max reps:
1:00 Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest
0% 0%
Programmed: Wed,Jan 11,2017
1st186 Megatron Wed,Jan 11,2017
2nd178 Kelly B Wed,Jan 11,2017
3rd166 Melinda Wed,Jan 11,2017
1st207 a-Lemar Wed,Jan 11,2017
2nd196 Jake M Wed,Jan 11,2017
3rd188 a-John Wed,Jan 11,2017
1-12-2016 (Time-Rx2+) Cardio,Strength
Warmup
- Group Warmups
20 secs each, Jumping Jacks, Airsquats, Pushups, TuckJumps, High Knees

Stretch/Movement Review

50 Double Unders
40 Shoulder to Overhead (65/45)scale (95/65)RX(135/95)RX+
30 Sumo Deadlift High Pulls
20 Burpees Over Rower
30 Sumo Deadlift High Pulls
40 Shoulder to Overhead  
50 Double Unders

Finisher
5x10 Pushup Dumbbell Row use challenging weight
0% 0%
1st13:50 Brittany A Mon,Mar 20,2017
2nd14:13 Elle Mon,Mar 20,2017
3rd14:15 Melinda Mon,Mar 20,2017
1st21:27 +a-Lemar Mon,Mar 20,2017
2nd11:28 Jimmy Mon,Mar 20,2017
3rd14:42 Nick G Mon,Mar 20,2017
1-12-2017 (Time)
Snatch (8×2 @70% of 1RM)

* Perform a set every minute for 8 sets…. No Touch and Go!! *

Snatch Pull (3×3 @90% of 1RM)

*These are High Pulls (elbows high and outside at the top)*

WOD (Time)

For Time:
70/60 Cal. Row
60/50Double Unders
50/40 Med Ball Squat Cleans 20/15
0% 0%
Programmed: Thu,Jan 12,2017
1st10:06 Sedy Thu,Jan 12,2017
2nd9:09lizbeth Thu,Jan 12,2017
1st9:01 a-Lemar Thu,Jan 12,2017
2nd10:26 Nick G Thu,Jan 12,2017
3rd10:42 Jordan Thu,Jan 12,2017
1-13-2016 (Time-Rx3+) Cardio,Strength
Warmup
- High Knees, Butt Kickers, Etc

Stretch/Movement Review  

Strength
Bench Press 4x10 (build to 80%max)
-  
Hang Power Clean (Every min (10mins) 3 Hang Power Cleans)
Use 70% of 1RM Power Clean for weight

WOD (Time)
For Time:
1000m Row or 1.5Mile Bike Ride
50 Box Jump Overs (24/20)
50 KB Swings (55/35)

Finisher
25 Toes 2 Bar
25 Abmat Situps
25 Toe Touches
25 KB Twist
0% 0%
Programmed: Wed,Jan 13,2016
1st10:16 Megatron Wed,Jan 13,2016
2nd11:17 Melinda Wed,Jan 13,2016
3rd12:25 Bree Wed,Jan 13,2016
1st12:19 +a-Lemar Wed,Jan 13,2016
2nd7:57 Mark K Wed,Jan 13,2016
3rd12:06 Jordan Wed,Jan 13,2016