Workouts and Records

Most Recent Benchmark:
1 MILE RUN OUTSIDE on Oct 2, 2019 (110 days ago)


(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,Dec15,2017
1st9+11 Melinda Fri, Dec 15, 2017
2nd10+3Kelly G Fri, Dec 15, 2017
3rd6+23Kadian Fri, Dec 15, 2017
1st1a-John Fri, Dec 15, 2017
01282019 (Reps)
Warm-up:
Group warm-up : Power snatches

Skill/Strength
Bench press 4x4 moderately heavy

WOD: 16min EMOM
Min1: 45sec cal bike (moderate)
Min2: 15 up-downs (has to take less than 45sec)
Min3: 45sec cal row (moderate)
Min4: 45sec max power snatches (95/65)
0% 0%
Programmed: Mon,Jan28,2019
1st54Kelly G Mon, Jan 28, 2019
2nd47Amanda L Mon, Jan 28, 2019
3rd45Liz Mon, Jan 28, 2019
1st40 Mark A Mon, Jan 28, 2019
2nd43Daniel H Mon, Jan 28, 2019
3rd40Cristian P Mon, Jan 28, 2019
Jorge D Mon, Jan 28, 2019
020190731 (Rounds)
Warm up
2min jump rope
then
2 rounds
30/30 sec side planks
45sec dead bug

Strength/skill:
Back squat 5x3 (20x1) @70-80%

WOD
AMRAP 9 min
9 overhead squats (75/55)
9 bar facing burpees
0% 0%
Programmed: Wed,Jul31,2019
1st6roxana s Wed, Jul 31, 2019
2nd5+15Kelly G Wed, Jul 31, 2019
3rd5Sara M Wed, Jul 31, 2019
1st7Higor Wed, Jul 31, 2019
2nd5+15Miguel S Wed, Jul 31, 2019
3rd5+14Pranav Wed, Jul 31, 2019
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
2nd7:02Cristina O 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 B 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,Aug2,2017
1st13:12 Melinda Wed, Aug 2, 2017
2nd8:44Kelly G Wed, Aug 2, 2017
3rd22:00Kadian Wed, Aug 2, 2017
Courtney Wed, Aug 2, 2017
1st10:01Vikram Wed, Aug 2, 2017
2nd10:11Daniel H Wed, Aug 2, 2017
3rd14:34Jorge D Wed, Aug 2, 2017
1 MILE RUN OUTSIDE (Time) Body Weight,Cardio,Max
warm up
track style

WOD1:
1 mile run

WOD2:
12 min AMRAP
5 strict pull ups
10 hand release push ups
15 sit ups
0% 0%
1st6:25 Liz Thu, Jul 26, 2018
2nd6:39 caitlyn Wed, Oct 2, 2019
3rd06:50 Amy T Wed, Oct 2, 2019
1st5:39 Mark A Fri, Sep 15, 2017
2nd5:44 Jordan B Tue, Sep 6, 2016
3rd6:02 Daniel H Tue, Sep 6, 2016
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,Jan10,2018
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,Jan11,2016
1st21:08 Melinda Mon, Jan 11, 2016
2nd22:05 Cristina O Mon, Jan 11, 2016
3rd30:00Tatiana Mon, Jan 11, 2016
1st25:45 Jordan B 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,Jan11,2017
1st166 Melinda Wed, Jan 11, 2017
2nd162 Sedy Wed, Jan 11, 2017
3rd106Tatiana Wed, Jan 11, 2017
1st188 a-John Wed, Jan 11, 2017
2nd185 Jordan B Wed, Jan 11, 2017
3rd171Miguel S 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,Jan11,2018
(203)293-7681
CrossFit Expressions
1341 West Broad Street
Stratford, CT 06615 (view larger map)