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Most Recent Benchmark WOD was Danny on Sep 3,2015 (779 days ago)



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11/13/13 (Time)
warm up/part 1
partner up complete 6-250 meter sprints on the rower....partner 1 does sprint partner 2 rest, then partner 2 rows while partner 1 rest. repeat 6 times
-then-
wod/part 2
50-40-30-20-10
KettleBell Swing (35/55)
Double Unders
-25 Slamballs on every (-) dash
***DO WORK!!!!***
Programmed: Wed,Nov 13,2013
1st14:39 Daniel Wed,Nov 13,2013
2nd21:45 Ben Wed,Nov 13,2013
01/06/16 (Time)
WOD:
'Quaddro'
4 Rounds for time:
400 meter run
4 lengths weighted walking lunges, 25 feet (25/35)
4 power cleans (135/185)
4 wall walks

*RX+ OH Lunges, 145/205 power cleans
Programmed: Fri,Jan 6,2017
01/08/14 (Time)
E.M.O.T.M
10 Minutes
50 yard sprint (25 yards down/25 back)
**in remainder of minute as many kettlebell swings as possible 53/70**
-Then-
4 Rounds for time (challenge 5)
15 Ring Rows
10 Burpees
5 Clapping pushups
***Score is time completed***
Programmed: Wed,Jan 8,2014
01/13/17 (Reps)
EDT (15 sec intervals - 16 rounds each)

3 Weighted box step ups (20)
4 KB 1 leg deadlift (35/55)
4 Supinated barbell rows (85/115)
5 Dumbbell push press (30/40)
5 Hollow rocks
1 Side plank hold

Score = Number of reps missed
Programmed: Fri,Jan 13,2017
01/20/17 (Time)
For time:
Run 400 meters
30 burpees
Run 800 meters
25 burpees
Run 400 meters
20 burpees
Run 800 meters
15 burpees
Run 400 meters
10 burpees
Run 800 meters
5 burpees

*In the Burpee, the Athlete will move from flat on the ground to touching an object with BOTH hands that is at least 6 inches above their max reach.

**RX+ wear a weight vest
Programmed: Fri,Jan 20,2017
01/22/15 (Weight)
CrossFit Totals

1Rm Deadlift
1Rm Strict Press
1Rm Back Squat

CORE WORK
Programmed: Fri,Jan 23,2015
02/11/15 (Time)
Strength:  
3 rounds
1 Snatch Balance  
4 Overhead Squat At 75% !RM  

A)  
WOD  
3 Min AMRAP  
35 Wallballs  
30 meter Burpee Broad jumps  
25 Row Calories  
20 Hang Power Clean (155, 105)  
15 Burpees  
10 Wall Walks  
5 Rope CLimbs  
*3 minutes of rest  

B)  
6 Minute AMRAP  
35 Wallballs  
30 meter Burpee Broad jumps  
25 Row Calories  
20 Hang Power Clean (155, 105)  
15 Burpees  
10 Wall Walks  
5 Rope CLimbs  
*3 minutes of rest  

C)  
Complete for time:  
35 Wallballs  
30 meter Burpee Broad jumps  
25 Row Calories  
20 Hang Power Clean (155, 105)  
15 Burpees  
10 Wall Walks  
5 Rope CLimbs  

*Post total reps for A & B and time for C.
Programmed: Wed,Feb 11,2015
02/12/15 (Time)
WOD
Complete For Time:

21 Power Snatches (95, 65) RX+ (135, 95)
7 Rounds of “Cindy”
15 Power Snatches (115, 85) RX+ (165, 115)
5 Rounds of “Cindy”
9 Power Snatches (135, 95) RX (185, 125)
3 Rounds of CIndy

* “Cindy” =
5 Pull=ups
10 Push-ups
15 Air Squats
Programmed: Thu,Feb 12,2015
1st30:23 Ian K Thu,Feb 12,2015
02/24/15 (Time)
Strength:
Squat Clean
2@65%
2x2@70%
2@75%
1@80%
1@85%
1@90%

WOD
12 Min AMRAP LADDER

2,2,4,4,6,6,8,8
OH Squats (135, 95)
C2B Pull-ups
Programmed: Tue,Feb 24,2015
1st14+22 Izzy Tue,Feb 24,2015
02/26/14 (Time)
3 Rounds of 2 min:
75 Double Unders
Max Reps Toes To Bar with remaining time
*2 min Rest
  
Then,
7 Rounds for Time:
7 Deadlift 225#/155#
14 box jump
Programmed: Wed,Feb 26,2014