Workouts and Records

Most Recent Benchmark:
1 MILE RUN OUTSIDE on May 25, 2020 (50 days ago)


1 mile run for time (Time) Cardio
1 mile run
100% 0%
Programmed: Thu,Jun11,2020
1st6:43 Allison Thu, Jun 11, 2020
2nd7:30 Brandee Thu, Jun 11, 2020
3rd7:39 Suzi Thu, Jun 11, 2020
1st6:17 Andrew 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
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
1st10:15 +Jerrod Wed, Jun 17, 2020
2nd10:35 +Jonathan Wed, Jun 17, 2020
3rd12:26 +Andrew 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
1st7:03 Jerrod Thu, Jun 11, 2020
2nd7:56 Scott L Thu, Jun 11, 2020
3rd8:02 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
1st9:33 Jerrod Tue, Jun 16, 2020
2nd10:10 Scott L Tue, Jun 16, 2020
3rd10:19 Devin 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 Tue, May 26, 2020
2nd6:17 Jerrod Tue, May 26, 2020
3rd7:09 Jonathan Tue, May 26, 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
3rd146 Jerrod Wed, May 27, 2020
Back Squat Max (Weight) Max
Find Your 1 Rep Max Back Squat Weight
0% 0%
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%
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
1st9:25 +Jerrod Thu, May 28, 2020
2nd11:27 +Jonathan Thu, May 28, 2020
3rd12:58 +Tyler P Thu, May 28, 2020
Blaster (Reps) Cardio,CrossFit
Run 2K
1000 Burpees
Row 5K
0% 0%
BUFF and STUFF (Weight-Rx3+) CrossFit
WOD: BUFF and STUFF
EVERY 2 MINUTES X 5 ROUNDS:
5 PSN OR SQSN
12 UNBROKEN WALL BALLS

RX+ 155/105 OR 135/95 20/14 UNBROKEN WB REPS
RX 125/85 OR 115/75 20/14 UNBROKEN WB REPS
RX2 95/65 OR 75/55 20/14 REPS CAN BE BROKEN
RX3 65/45, 45/35 LIGHTER WB, REPS CAN BE BROKEN

SCORE= WEIGHT USED FOR SNATCH
GOAL IS TO COMPLETE ALL YOUR REPS WITHIN EACH 2 MINUTE TIME FRAME.
100% 0%
Programmed: Tue,Jun16,2020
1st115 +Kaley Tue, Jun 16, 2020
2nd105 +Lindsay Tue, Jun 16, 2020
3rd95 +Cheyenne Tue, Jun 16, 2020
1st155 +Andrew Tue, Jun 16, 2020
Jerrod Tue, Jun 16, 2020
Tyler P Tue, Jun 16, 2020
Jonathan Tue, Jun 16, 2020
2nd150 +Dan Tue, Jun 16, 2020
3rd135 +Ben Tue, Jun 16, 2020
CFR Elements 3 (Reps-Rx3+) CrossFit
7 Push Press
7 Box Jumps
11 AbMats
200m Run
12 Minute AMRAP

Barbell Box AbMat Run
RX+ 75/55 24/20 Jump 14 200m
RX 65/45 20/16 Jump 11 200m
RX2 55/35 20/16 Step 9 200m
RX3 45/25 16/12 Step 7 100m
0% 0%
Programmed: Wed,Jun17,2020
1st102 2Kennedy Wed, Jun 17, 2020
2nd271 3Ashley Wed, Jun 17, 2020
1st95 Jeff Wed, Jun 17, 2020
CHELSEA (Reps)
On the minute, every minute for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Body Weight Squats

If you can't do 5/10/15, scale to 4/8/12, then 3/6/9, and maybe 2/4/6 if you need to. Whatever you do, find something that will take you 35-40 seconds/round so that you get some rest each round. Try to keep that scaling thru the remaining workout.


Please post the number of reps completed.  Please note any modifications in the ''Why not Rx'' section.
0% 0%
CINDY (Rounds)
AMRAP 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
0% 0%
Clean and Jerk Max (Weight) Max
Find Your 1 Rep Max Clean and Jerk Weight
0% 0%
CLOSE ENCOUNTERS (Time-Rx3+) CrossFit
WOD:
10 DEADLIFT
30 DOUBLE UNDERS
10 ALT DBSN W/REVERSE LUNGE
5 ROUNDS
TIME CAP 17 MINUTES

RX+ DL 255/175, UNBROKEN DU'S, DB 55/40
RX DL 225/155, DU'S, DB 50/35
RX2 DL 185/125, DU'S OR 60 SINGLES, DB 35/25
RX3 DL 135/95, 60 SINGLES OR 7/5 CAL BIKE, DB 30/20, 25/15

ROMWOD:
1 MIN STANDING STRADDLE
:30 TWISTED CROSS R/L
1:30 LOW DRAGON R
1:30 PIGEON R
1:30 LOW DRAGON L
1:30 PIGEON L
:30 SPHINX
:30 SEAL
1 MIN HAPPY BABY
REBOUND
100% 0%
Programmed: Fri,Jul3,2020
1st14:41 +Racheal Fri, Jul 3, 2020
2nd16:42 +Kaley Fri, Jul 3, 2020
3rd13:39 Suzi Fri, Jul 3, 2020
1st9:44 +Jerrod Fri, Jul 3, 2020
2nd9:55 +Korbin Fri, Jul 3, 2020
3rd12:25 +Jonathan Fri, Jul 3, 2020
614.378.3378
150 Humphries Dr. Suite C
Etna, Ohio 43068 (view larger map)