Workouts

Workouts and Records

Most Recent Benchmark was KELLY on Feb 19,2018 (64 days ago)


One B. A. W. O. D. (Time)
Count up by 1 each series
500 Buy-in run by all
Curtis P
Nasty Set
TT Plank
Angry Gorrilla
Butterfly sit-up
(10) Star Burpees or 5 Pull-ups
AMRAP 25 Min



Only run at the very beginning for buy-in, do 1 rep of each item and 10 burpees, the burpees stay at 10reps regardless what round you are on. Once you have completed 1 rep of the listed items and 10 burpees, you start over and do 2 reps of listed items 10 burpees, 3 reps of listed items 10 burpees..etc until time runs out (finish the round you start) 25min amrap
#%&?#$% (Time)
Burpees  
Flutter Kick sets
Hang cleans  
250m run/row each round

E: 15-15-15
A: 10-20-30
B: 20-30-40
C: 10-20-30-40
D: 10-20-30-40, 55/75 Hang Cleans, 3 wall walks ea series
#TBT - IACF (Reps)
WOD #1:
10min AMRAP (dnfr)
30 DU or 90 Singles  
15 Power Snatch (55/75)

- Rest 5 min -  

WOD #2:
7min of Burpees

-Rest 3 min-

WOD#3:
500m Row
'''Roney'' 8.2.14 F WOD (Time)
'Roney'

Four rounds for time of:
Run 200 meters
Thruster, 11 reps
Run 200 meters
Push press, 11 reps
Run 200 meters
Bench press, 11 reps

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

**All weights and movements are scaleable to suit ANY level.
No more than 75/135 for lifts.
'Insert your name' The Builder Wear Yellow (Time)
'Insert your name' The Builder !(like Bob the builder)

50 Push press. Need *Girls Bar weighs 15lb/ Boys 45lb* Plates & clips (Do not carry over 45lbs per 250m run/walk make as many 250 meters rounds  until u get to your pp bar weight.  

50 KBS (no heavier than 45lbs)

50 Dumb Bell reverse lunge curl Each (25 right/25 left) (no heavier than 40lbs)

Return equipment same way you got it *reminder not over 45lbs for ea. 250m lap*
Yes you can load bar and carry on back as long as it's not over 45lbs

Buy out 100 Butterfly sit-ups  


Clock stops once u finish sit-ups or at 30 minutes

E: 1/2 reps  
Modification for ALL levels is the amount of weight used
Programmed: Mon,Oct 19,2015
'Kevin' FWOD (Time)
3 rounds for time:

32 Deadlifts (no more than 95/185)
32 Hanging Alt. Hip Touches
800m Farmers Carry Run (5-15lb dumbbells)

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.
Programmed: Mon,Aug 25,2014
'Serene' - ABC (Time)
Row/Run/Burpees  
*choose one movement to buy in*
-THEN-
Rounds of:
8 Front Squats
4 Shoulder to Overhead
15 Push Ups
-THEN-
Row/Run/Burpess
*complete remaining 2 movements to buy out*

E/A: 250m row, 250m run, 13 burpees, 2 rounds
B: 500m row, 500m run, 23 Burpess, 3 rounds
C: 750m row, 750m run, 33 Burpees, 4 rounds
D: CrossFit
Programmed: Sat,Aug 8,2015
'Serene' - IACF (Time)
SWOD: Back Squat 10-5-3-1-1-1-1-1 find your new 1RM. 20min cap.

WOD:
1000m Row
-THEN-
4 Rounds:
8 Front Squats (no heavier than 125/185, from the ground)
4 Shoulder to Overhead
15 Pullups or RR
-THEN-
43 Burpees  
1 mile run
'The No Low 'T' WOD (Time)
Buy In 25 Cal Bike or 30 Cal Row

10 Push-ups or Deficit Push Ups (25/45)
6   Over the Box BJ
10 Tricep Extensions w/plate
6   OH Lunges Sets w/Plate
10 Barbell Curls
Run
5 Pull Ups or 1 Muscle Up

E: 3 rounds,Buy in 10 Cal
A: 4 rounds, 250m
B: 5 rounds, 250m
C: 6 rounds, 250m, Chest to Bar Pull Ups, 20/24'  
D: 6 rounds, 250m, 45/75 BB Curls, 24' box, MU

Engine Work:  50, 75 or 100 Air Squats

.pushups, box dips, curls, ring rows, cleans, etc...  Run, jump rope, box jump and row..
... Who Do We Appreciate?! (Rounds)
15min AMRAP (dnfr)
2 Curtis P's
4 OH Lunge Sets
6 KBS
8 SDHP

- 2 min rest -

15min AMRAP (dnfr)
2 Man Makers
40 JR or 20 DU
6 Box Jumps
8 Ring Rows or Pullups