Workouts and Records

Most Recent Benchmark WOD was IACF DT on Feb 17,2017 (98 days ago)



Filter by Category
Filter by Result Type
10 More (Time)
10 Plank Jacks
20 Thrusters
30 Back squats  
40 Butt kicker sets
200m row

A: 5 rounds
B: 6 rounds
C: 7 rounds
D: 5 rounds 45/65
Sub 40 DU's for Butt Kickers
Chosen as WOD: Mon,May 1,2017 Tue,Nov 25,2014 Sat,Jun 14,2014 Tue,Jun 3,2014 Mon,Jan 20,2014 Tue,Nov 5,2013
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
Chosen as WOD: Thu,Sep 25,2014 Tue,May 13,2014 Thu,Jan 16,2014 Wed,Sep 11,2013 Tue,Sep 10,2013
#%&?#$% (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
Chosen as WOD: Wed,Mar 15,2017 Thu,Oct 13,2016 Sun,Feb 28,2016 Wed,Mar 4,2015 Sat,Nov 29,2014 Thu,Oct 23,2014 Wed,Aug 27,2014 Fri,Jun 20,2014
#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
Chosen as WOD: Thu,May 4,2017 Mon,Oct 3,2016 Mon,Jul 11,2016 Thu,Dec 10,2015
'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
Chosen as WOD: 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.
Chosen as WOD: 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
Chosen as WOD: 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
Chosen as WOD: Sat,Nov 19,2016 Sat,Aug 8,2015
'The No Low 'T' WOD (Time)
Buy In Run
13 Push-ups or Deficit Push Ups (25/45)
13 Burpees Over the Box BJ
13 Tricep Extensions w/plate
13 Barbell Curls
13 Bar Dips or Box Dips
15 Cal Bike
E: 3 rounds,Buy in 100m
A: 4 rounds, 250m
B: 5 rounds, 500m
C: 6 rounds, 500m
D: 6 rounds, Bar Dips, 45/75 BB Curls, 24' box, 500m



.pushups,dips, curls, ring rows, cleans, etc...  Run, jump rope, box jump and row..
Chosen as WOD: Sat,Mar 4,2017 Wed,Mar 2,2016 Fri,Oct 2,2015 Sat,Apr 25,2015 Mon,Oct 13,2014 Thu,Aug 7,2014 Thu,May 1,2014
... 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
Chosen as WOD: Sat,Feb 25,2017 Thu,Jul 21,2016