Workouts and Records

Most Recent Benchmark WOD was DUMBBELL DT on May 30,2017 (115 days ago)

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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)
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-

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)
*choose one movement to buy in*
Rounds of:
8 Front Squats
4 Shoulder to Overhead
15 Push Ups
*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.

1000m Row
4 Rounds:
8 Front Squats (no heavier than 125/185, from the ground)
4 Shoulder to Overhead
15 Pullups or RR
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

- 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