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Workouts and Records

Most Recent Benchmark was Memorial Day - MURPH on May 26,2018 (29 days ago)


'Peanut Butter' (Reps)
Warm Up
7 Min Amrap
*slow and steady*
250m Row
30 reverse lunges
15 push ups

Stretch/ Movement Review  

A- Strength Endurance
On the 1:30 x6
30s Back Squat @65%

B- Conditioning
8 Rounds/4ea
60s ME calories on rower
30s rest
60s ME Thrusters 65/45
30s rest

ME=Max Effort
Score=Total reps cals+thrusters
0% 0%
Programmed: Sat,Jul 29,2017
1st6+23 Kelly B Sat,Jul 29,2017
2nd7Raven Sat,Jul 29,2017
1st8+7 Jake M Sat,Jul 29,2017
2nd5+3 Jordan Sat,Jul 29,2017
3rd9a-Lemar 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

Buy-Out- 100 BURPEES
0% 0%
1st19:38 Bree Sat,Dec 2,2017
2nd22:00 Brittany G Sat,Dec 2,2017
3rd19:36Brittany D Sat,Dec 2,2017
1st20:37 Jordan Sat,Dec 2,2017
2nd22:00 Nick G Sat,Dec 2,2017
3rd22:25 Jake M Sat,Jul 22,2017
(1305) (Rounds) Cardio,Strength
1. Warm-up
3 Steady Rounds:
10 Jumping Squats
10 Calorie Row
1 Rope Climb or 5 Pullups

Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
7×1 @ 80-90%

WOD  
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

After completing pieces group workout, optional work available.

6. Accessory
Sled Push
Heavy AF
100′ x 4
Rest as needed. (100ft is gym floor down and back twice)
0% 0%
Programmed: Fri,Dec 15,2017
1st16+6Megan O Fri,Dec 15,2017
2nd10+3Kelly G Fri,Dec 15,2017
3rd9+8Kelly B Fri,Dec 15,2017
1st9+15Cory Fri,Dec 15,2017
2nd8+18Joseph T Fri,Dec 15,2017
3rd8Jake M Fri,Dec 15,2017
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
2nd8:55Tatiana Mon,Jun 15,2015
3rd11:40Yenesis Mon,Jun 15,2015
1st7:02Vikram Mon,Jun 15,2015
2nd15:00Jordan 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
1st8:44Kelly G Wed,Aug 2,2017
2nd9:43Isabel Wed,Aug 2,2017
3rd10:23Stacey Wed,Aug 2,2017
1st18:00 a-Lemar Wed,Aug 2,2017
2nd10:01Vikram Wed,Aug 2,2017
3rd10:05Jonathan L 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%
1st6:17 Bree Tue,Sep 6,2016
2nd6:51 Anna T Tue,Oct 17,2017
3rd6:55 Brittany D Tue,Apr 11,2017
1st7:00 +Ainsley Tue,Sep 6,2016
2nd5:14 Joseph T Sat,Mar 24,2018
3rd5:39 Mark A Fri,Sep 15,2017
1-10-2018 (3019) (Time-Rx+) Cardio,Strength
1. Warm-up
2 Rounds:
:60 Banded Glute Activation
50 Calorie Row
20 Hip Extensions

2. Strength
Bench Press 4x8@75-80%
10 Ring Rows with Feet Elevated on Box or Bench
(After ever set)

3. Met-Con
For Time:
Row 1000m or bike 2k
100 Wallballs 20/14lbs
Row 1000m or bike 2k


After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4. Extra Work  
3 Rounds:
AMRAP 3 Minutes
Bike 30/18 Calories
Max Rep Ring Dips in remaining time.
Rest 2:00

5. Interval
3 Rounds:
30 Air Squats
10 Hang Power Snatch 135/95lbs
30 Air Squats
10 Hang Power Snatch
30 Air Squats

Rest 3:00
0% 0%
Programmed: Wed,Jan 10,2018
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
1st21:06 Bree Mon,Jan 11,2016
2nd23:47 Stacey Mon,Jan 11,2016
3rd21:35Kelly B Mon,Jan 11,2016
1st27:35 +a-Lemar Mon,Jan 11,2016
2nd18:15 tim s Mon,Jan 11,2016
3rd19:41 Ainsley 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
1st178 Kelly B Wed,Jan 11,2017
2nd162 Sedy Wed,Jan 11,2017
3rd160 Brittany G 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
1-11-2018 (3020) (Time-Rx+) Cardio,Strength
1. Warm-up
3 Steady Rounds:
15 Jumping Lunges
10 Light Snatch Balance
5 Strict Chest To Bar Pull Ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 87.5%

3. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 82.5-92.5%

4. Interval  
5 Rounds:
4 Bar Muscle Ups or 6 C2B PU's
8 Burpees to Target
12 Dumbbell Overhead Squats 70/50lbs
(Alternate Arms Each Round. 10 Rounds for Rx+)


After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5. Extra Work
4 Rounds:
Row 50/40 Calories
Rest 3:00

6. Accessory
8 Rounds:
Sled Push
Sprint – Light Weight
50ft
Rest as needed.
See sled work demo video HERE
0% 0%
Programmed: Thu,Jan 11,2018