Workouts and Records

Most Recent Benchmark:
1 MILE RUN OUTSIDE on May 25, 2020 (121 days ago)


1 mile run for time (Time) Cardio
1 mile run
100% 0%
Programmed: Thu,Jun11,2020
1st6:43 Allison Mu Thu, Jun 11, 2020
2nd7:30 Brandee Thu, Jun 11, 2020
3rd7:39 Suzi Thu, Jun 11, 2020
1st6:17 Andrew Mu Thu, Jun 11, 2020
2nd6:54 Jonathan Thu, Jun 11, 2020
3rd7:45 Baron Thu, Jun 11, 2020
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
0% 0%
Programmed: Mon,May25,2020
1st9:58Matt MU Mon, May 25, 2020
1000 METER ROW (Time) SKILL
1000 METER ROW FOR TIME
0% 0%
Programmed: Wed,Sep23,2020
1st3:52 Amy B Today!
2nd3:55 Lindsay Today!
3rd4:07 Cheyenne Today!
1st3:15 Tyler P Today!
2nd3:22 Chris Today!
3rd3:25 Andrew Mc Today!
2 FIT to QUIT (Time-Rx3+) CrossFit
WOD: 2 FIT to QUIT
7 HSPU
14 T2B
50 DU'S
5 ROUNDS
TIME CAP: 18 MINUTES
SCORE= TIME OR NUMBER OF REPS COMPLETED

RX+ DEFICIT OR STRICT HSPU
RX HSPU (GREEN MAT)
RX2 MODIFIED HSPU, T2B OR K2E, DU'S, 1 MINUTE OF ATTEMPTS OR 100 SINGLES
RX3 REGULAR OR KNEE PUSH UPS, K2E OR CANDLE STICKS, 100 SINGLES OR 14/10 CAL BIKE
80% 20%
Programmed: Wed,Jun17,2020
1st9:59 +Kaley Wed, Jun 17, 2020
2nd15:38 +Lindsay Wed, Jun 17, 2020
3rd13:42 Racheal Wed, Jun 17, 2020
1st10:35 +Jonathan Wed, Jun 17, 2020
2nd12:26 +Andrew Mu Wed, Jun 17, 2020
3rd15:08 +Devin Wed, Jun 17, 2020
2000m row for time (Time) Cardio
2K row
0% 0%
Programmed: Thu,Jun11,2020
1st8:40 Cheyenne Thu, Jun 11, 2020
2nd9:04 Abbey Thu, Jun 11, 2020
3rd9:29 Amy D Thu, Jun 11, 2020
1st7:56 Scott L Thu, Jun 11, 2020
2nd8:02 Sean T Thu, Jun 11, 2020
4 X 400m RUN (Time) Cardio
Rest 1 minute between rounds. Time includes the 3 minutes of rest
100% 0%
Programmed: Tue,Jun16,2020
1st8:28 Amy B Tue, Jun 16, 2020
2nd10:14 Kaley Tue, Jun 16, 2020
3rd10:20 Emily Tue, Jun 16, 2020
1st8:17 Jonathan Tue, Jun 16, 2020
2nd8:49 Craig Tue, Jun 16, 2020
3rd9:17 Tyler P Tue, Jun 16, 2020
4 X 500m ROW (Time) Cardio
1 Minute Rest Between rounds. Time includes the 3 minutes of rest.
0% 0%
Programmed: Tue,Jun16,2020
1st11:34 Carrie Tue, Jun 16, 2020
2nd11:35 Cheyenne Tue, Jun 16, 2020
3rd11:38 Gillyan Tue, Jun 16, 2020
1st10:10 Scott L Tue, Jun 16, 2020
2nd10:19 Devin Tue, Jun 16, 2020
3rd10:29 Andrew Mu Tue, Jun 16, 2020
Dan Tue, Jun 16, 2020
ANGIE (Time)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Body Weight Squats

Please post your time as MM:SS.  Post any modifications in the ''Why not Rx'' section.
0% 0%
ANNIE (Time-Rx3) CrossFit
50-40-30-20-10 Reps for time:
Double Unders RX
Abmat Sit-Ups
TIME CAP: 10 minutes

RX2: Single jumps X 2
RX3: Burpees
10-8-6-4-2
100% 0%
Programmed: Tue,May26,2020
1st6:52 Suzi Tue, May 26, 2020
2nd6:54 Marissa Tue, May 26, 2020
3rd7:15 Kaley Tue, May 26, 2020
1st6:13 Andrew Mu Tue, May 26, 2020
2nd7:09 Jonathan Tue, May 26, 2020
3rd7:23 Adam Tue, May 26, 2020
ARMED AND DANGEROUS (Reps-Rx3+) CrossFit
5 HSPU
10 BURPEES
15 SHOULDER TO OVERHEAD
200M RUN
AMRAP 25 MINUTES

RX+ DEFICIT MEN: 2 BLUE PLATES, WOMEN: 1 BLUE PLATE (BOTH MAY USE GREEN MAT), 115/75, RUN
RX: HSPU, 95/65, RUN
RX2: MOD HSPU, 95/65, RUN
RX3: PUSH UPS OR KNEE PUSH UPS, 75/55, 65/45, RUN OR ROW
100% 0%
Programmed: Sat,Jul25,2020
1st266 +Kaley Sat, Jul 25, 2020
2nd249 +Lindsay Sat, Jul 25, 2020
3rd203 +Racheal Sat, Jul 25, 2020
1st181 +Korbin Sat, Jul 25, 2020
2nd159 +Tyler P Sat, Jul 25, 2020
3rd223 Scott L Sat, Jul 25, 2020
Arthur (Reps-Rx3+) CrossFit
Warm up:
10 PVC rollovers
Golf swings
5 OHS/good morning
Leg swings
20 jumping jacks
10 half burpees
5 pause squats
5 regular squats
5 jump squats
:30 sec sumo squat hold
Mountain climber stretch

Skill: EMOM X 8
Alternate between Back squats and hollow body hold.
Minute 1: 7-10 BSQ @ 40-50% 1RM
Minute 2: :20 sec. hollow body hold
***BSQ will be from the ground. Choose a weight you can clean and safely press to your back.

WOD:
21-15-9
DL
Push ups
400m run each round
AMRAP 12 minutes

RX+ 1 1/2 BW and deficit HSPU
RX: BW DL and HSPU
RX 2: 3/4 BW DL and regular push ups
RX 3: 1/2 BW DL and knee push ups

Sub for 400m run= 200m walk
100% 0%
Programmed: Wed,May27,2020
1st127 Kaley Wed, May 27, 2020
2nd100 Heather Wed, May 27, 2020
Amy B Wed, May 27, 2020
3rd96 Racheal Wed, May 27, 2020
1st80 +Jonathan Wed, May 27, 2020
2nd49 +Tyler P Wed, May 27, 2020
3rd104 Evan M Wed, May 27, 2020
AWFUL ANNIE CFR VERSION (Time-Rx3+) CrossFit
50-40-30-20-10
DU'S
AB MAT SIT UPS
5-4-3-2-1
CLEANS (POWER OR SQUAT)
TIME CAP 17 MINUTES
RX+DU'S, SIT UPS, 225/155
RX DU'S, SIT UPS, 155/105
RX2 DU'S OR SINGLES X 2, 135/95
RX3 SINGLES X 2 OR CAL BIKE: 10-8-6-4-2, 115/75 OR LIGHTER

GAMES ATHLETES USED A HEAVY JUMP ROPE, THEY DID GHD SIT UPS IN PLACE OF AB MATS, CLEANS 275/185
100% 0%
Programmed: Tue,Sep22,2020
1st8:58 +Kaley Tue, Sep 22, 2020
2nd9:57 +Lindsay Tue, Sep 22, 2020
3rd11:21 +Racheal Tue, Sep 22, 2020
1st20:18 +Jonathan Tue, Sep 22, 2020
2nd7:47 Craig Tue, Sep 22, 2020
3rd8:27 Adam Tue, Sep 22, 2020
Back Squat Max (Weight) Max
Find Your 1 Rep Max Back Squat Weight
0% 0%
BACKSQUAT (Weight) SKILL
5 BSQ EVERY 2 MINUTES X 5 ROUNDS

0-2:00 5 @ 60%
2-4:00 5 @ 65%
4-6:00 5 @ 70%
6:-8:00 5 @ 75%
8-10:00 5 @ 80%

SCORE = YOUR HEAVIEST SET

THE REPS ARE UNBROKEN....MEANING YOU DO ALL 5 REPS BEFORE RACKING THE BAR.
0% 0%
Programmed: Wed,Aug19,2020
1st205 Kaley Wed, Aug 19, 2020
2nd180 Lindsay Wed, Aug 19, 2020
Amy B Wed, Aug 19, 2020
3rd170 Cheyenne Wed, Aug 19, 2020
1st375 Jonathan Wed, Aug 19, 2020
2nd285 Dan Wed, Aug 19, 2020
Andrew Mu Wed, Aug 19, 2020
3rd275 Tyler P Wed, Aug 19, 2020
BACKSQUAT 62 67 72 77 82 (Weight) SKILL
BACKSQUAT
5 BSQ EVERY 2 MINUTES:
5 @ 62%
5 @ 67%
5 @ 72%
5@ 77%
5 @ 82%

***COMPARE TO 8/19
WE DID SAME REPS, LOWER PERCENTAGE
0% 0%
Programmed: Tue,Sep1,2020
1st225 Kaley Tue, Sep 1, 2020
2nd200 Courtney Tue, Sep 1, 2020
Asia Tue, Sep 1, 2020
3rd195 Lindsay Tue, Sep 1, 2020
1st400 Jonathan Tue, Sep 1, 2020
2nd315 Tyler P Tue, Sep 1, 2020
3rd305 Scott L Tue, Sep 1, 2020
BAR HOPPING (Time-Rx3+) CrossFit
20 PSN
20 BAR OVER BURPEES
20 OHS
20 BAR OVER BURPEES
20 OHS
20 BAR OVER BURPEES
20 SQSN
DONE!
TIME CAP 20 MINUTES

RX+ 135/95
RX 115/75
RX2 95/65
RX3 75/55 OR LIGHTER, MODIFIED BAR OVER BURPEE
0% 0%
Programmed: Fri,Aug21,2020
1st13:18 +Kaley Fri, Aug 21, 2020
2nd18:24 +Racheal Fri, Aug 21, 2020
3rd20:17 +Cheyenne Fri, Aug 21, 2020
1st17:26 +Andrew Mu Fri, Aug 21, 2020
2nd17:45 +Tyler P Fri, Aug 21, 2020
3rd20.20 Adam Fri, Aug 21, 2020
BARBARA (Time)
STRENGTH - CLEAN FIND 1RM

Five rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 AIR Squats

Rest precisely three minutes between each round.

Please post your cumulative time (less the 3 minute rests) for your total time in the format MM:SS.  Post any modifications or individual round times in the ''Why not Rx'' section.
0% 0%
BELLY BAILOUT (Time-Rx3+) CrossFit
10-8-6-4-2
CURTIS P'S
50-40-30-20-10
AB MAT SIT UPS
*200M RUN EACH ROUND
***CURTIS P: PCL + LUNGE EACH LEG + PUSH PRESS
TIME CAP: 18 MINUTES

RX+ 125/85
RX 95/65
RX2 75/55
RX3 65/45, 45/35 RUN OR ROW

SKILL: OHS
6 @ 65%
4 @ 70%
2 @ 75%
3 ROUNDS
0% 0%
Programmed: Mon,Jul20,2020
1st15:59 +Kaley Mon, Jul 20, 2020
2nd16:17 +Amy B Mon, Jul 20, 2020
3rd18:01 +Lindsay Mon, Jul 20, 2020
1st17:38 +Jonathan Mon, Jul 20, 2020
2nd17:55 +Andrew Mu Mon, Jul 20, 2020
3rd18:01 +Korbin Mon, Jul 20, 2020
Bench Press Max (Weight) Max
Find Your 1 Rep Max Bench Press Weight
0% 0%
Bertha (Time-Rx3+) CrossFit
Warm up:
PVC rollovers, golf swings, around the worlds, archer stretch and chicken wing.
Arm circles and Micheal Phelps
20 Jumping jacks
10 air squats
5 walk out push ups

Skill: Wall Balls
7-10 reps OTM X 10 minutes
***Choose a weight so that you can hit that target!

WOD:
10-1
Push press
Pull ups
Burpees
TIME CAP 15 minutes

RX+: 135/95 C2B
RX: 115/75 Regular pull ups
RX2: 95/65 REG or banded pull ups
RX3: 75/55 Ring rows or DB ROWS
100% 0%
Programmed: Thu,May28,2020
1st11:42 +Kaley Thu, May 28, 2020
2nd15:00 +Lindsay Thu, May 28, 2020
Cheyenne Thu, May 28, 2020
3rd12:14 Shannon Thu, May 28, 2020
1st11:27 +Jonathan Thu, May 28, 2020
2nd12:58 +Tyler P Thu, May 28, 2020
3rd14:03 +Andrew Mu Thu, May 28, 2020
614.378.3378
150 Humphries Dr. Suite C
Etna, Ohio 43068 (view larger map)