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Most Recent Benchmark was CHELSEA on Jan 14,2019 (98 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
1st7Raven Sat,Jul 29,2017
lizbeth Sat,Jul 29,2017
1st5+3 Jordan Sat,Jul 29,2017
2nd7Jorge D 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%
1st22:15lizbeth Sat,Jul 22,2017
1st16:08 Rob Z Sat,Dec 2,2017
2nd20:37 Jordan Sat,Dec 2,2017
3rd22:05Jorge D Sat,Dec 2,2017
(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
1st10+3Kelly G Fri,Dec 15,2017
2nd6+23Kadian Fri,Dec 15,2017
1st10+8 Rob Z Fri,Dec 15,2017
2nd1a-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,Jan 28,2019
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 Mon,Jan 28,2019
Jorge D Mon,Jan 28,2019
01292019 (Time)
Warm-up
3 rounds of
5 push ups
10 regular sit-ups
15 KB RDL

Skill/Strength:
EMOM 10min
Min1: 5-8reps of HSPU or HSPU skill (HS hold, pike/ box pike PU, wall walk,…)
Min2: moderate pace row or bike

WOD
3 rounds for time
60 walking lunges
40 KBS
15 HSPU
0% 0%
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
1st5:35 Joe A Mon,Jun 15,2015
2nd7:02Vikram 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
1st8:44Kelly G Wed,Aug 2,2017
2nd22:00Kadian Wed,Aug 2,2017
Courtney Wed,Aug 2,2017
1st7:48Jonathan P Wed,Aug 2,2017
2nd10:01Vikram Wed,Aug 2,2017
3rd10:11Daniel H Wed,Aug 2,2017
1 MILE RUN OUTSIDE (Time) Body Weight,Cardio,Max
Group Warmup

Sprint
Run 1 Mile  

Stretch

Strength  
Back Squat  
4×4 (55, 65, 75, 85% max)  

Finisher
1 minute max calorie row
0% 0%
1st6:25 Liz Thu,Jul 26,2018
2nd7:22 Natalia M Thu,Jul 26,2018
3rd7:25 Aurea Thu,Sep 3,2015
1st5:39 Mark A Fri,Sep 15,2017
2nd5:44 Jordan 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,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
1st17:30 lizbeth Mon,Jan 11,2016
2nd22:05 Cristina O Mon,Jan 11,2016
1st19:23 Joe A Mon,Jan 11,2016
2nd25:45 Jordan Mon,Jan 11,2016
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