Workouts

Most Recent Benchmark:
Clean and Jerk Max on May 17, 2022 (704 days ago)

0-7 3 REP MAX SQUAT CLEAN 7-14 1 REP SQUAT CLEAN

(Weight)
SKILL:
RUNNING CLOCK
0:00-7:00 - FIND 3 REP MAX SQUAT CLEAN
7:00-14:00 - FIND 1 REP MAX SQUAT CLEAN

100%

Planned: Wed,Aug16,2023

1^st	340 Rx	Cheyenne Wed, Aug 16, 2023
2^nd	330 Rx	Allison Mu Wed, Aug 16, 2023
3^rd	280 Rx	Ella Wed, Aug 16, 2023
1^st	530 Rx	Jonathan Wed, Aug 16, 2023
2^nd	500 Rx	Andrew Mu Wed, Aug 16, 2023
3^rd	490 Rx	Sean M Wed, Aug 16, 2023

01012022

(Time, Sca, Fdn)
Partner WOD new years day

30 SYNC BURPEES

12 DEADLIFTS
9 HANG POWER CLEANS
6 PUSH JERKS
155/105

10 ROUNDS
1 PARTNER HAS TO COMPLETE A FULL ROUND BEFORE PARTNER 2 STARTS

30 SYNC BURPEES

100 DOUBLE UNDERS
80 BACK SQUATS 95/65
60 PULL UPS
40 THRUSTERS 95/65
20 T2B
10 SNATCH 95/65

DIVIDE BETWEEN PARTNER HOWEVER YOU’D LIKE
DONE

Planned: Mon,Jan1,2024 Sat,Jan1,2022

1^st	28:22 Rx	Lindsay Mon, Jan 1, 2024
2^nd	36:14 Rx	Cheyenne Sat, Jan 1, 2022
3^rd	32:55 Sca	Heather H Mon, Jan 1, 2024
1^st	28:22 Rx	Jonathan Mon, Jan 1, 2024
2^nd	30:40 Rx	Tyler P Sat, Jan 1, 2022
3^rd	34:51 Sca	Lucius Mon, Jan 1, 2024

01022022

(Time, Adv, Sca, Fdn)
WOD:

1011 METER ROW
22 HANG CLEANS 115/75
22 PULL UPS
22 SNATCHES 115/75
22 T2B
22 S20H
22 BAR OVER BURPEES
1011 METER ROW

RX+-135/95 PULL UPS = C2B, T2B= BMU
RX-ABOVE
RX2- 95/65, MOD PULL UPS, K2E
RX3- 75/55 OR LESS, PU=STRICT PRESS W/DB, T2B=CANDLESTICKS, STEP OVER BURPEES

Planned: Sun,Jan2,2022

1^st	23:48 Rx	Shannon Sun, Jan 2, 2022
2^nd	23:16 Sca	Dani Sun, Jan 2, 2022
3^rd	25:34 Sca	Raven Sun, Jan 2, 2022
1^st	27:58 Adv	Jonathan Sun, Jan 2, 2022
2^nd	28:33 Rx	Dan Sun, Jan 2, 2022
3^rd	28:38 Rx	Devin Sun, Jan 2, 2022

01022023

(Reps, Adv, Sca, Fdn)
15 DB FRONT SQUATS 35/25
10 BURPEES
5 HSPU

15 MIN AMRAP

RX+ PARALLETTE
RX2 30/20 DB STRICT PRESS
RX3 20/15 DB STRICT PRESS

Planned: Mon,Jan2,2023

1^st	194 Rx	Racheal Mon, Jan 2, 2023
2^nd	175 Rx	Cheyenne Mon, Jan 2, 2023
3^rd	157 Rx	Sonia Mon, Jan 2, 2023
1^st	156 Adv	Jonathan Mon, Jan 2, 2023
2^nd	206 Rx	Brandon Mon, Jan 2, 2023
3^rd	203 Rx	Andrew Mu Mon, Jan 2, 2023

01032022

(Time, Adv, Sca, Fdn)
250M ROW
30 WALKING LUNGES
20 PULL UPS
10 BURPEES

4 ROUNDS FOR TIME

20 MINUTE CAP

RX+- WEIGHTED VEST
RX- ABOVE
RX2- MOD PULL UPS

100%

Planned: Mon,Jan3,2022

1^st	21:32 Adv	Kelly Mon, Jan 3, 2022
2^nd	14:08 Rx	Lindsay Mon, Jan 3, 2022
3^rd	19:38 Rx	Shannon Mon, Jan 3, 2022
1^st	18:24 Adv	Adam Mon, Jan 3, 2022
2^nd	18:54 Adv	Jonathan Mon, Jan 3, 2022
3^rd	20:05 Adv	Sean M Mon, Jan 3, 2022

01032023

(Time, Sca, Fdn)
WOD:
5 CURTIS P’S 95/65
1 ROPE CLIMB
10 ROUNDS FOR TIME

RX+-NONE
RX-ABOVE
RX2- 75/55, MOD ROPE CLIMBS
RX3- 75/55 OR LESS, 5 RING ROWS + 5 AIR SQUATS

Planned: Tue,Jan3,2023

1^st	13:15 Rx	Shannon Tue, Jan 3, 2023
2^nd	14:40 Rx	Lindsay Tue, Jan 3, 2023
3^rd	17:06 Rx	Allison Mu Tue, Jan 3, 2023
1^st	14:29 Rx	Andrew Mu Tue, Jan 3, 2023
2^nd	18:40 Rx	AJ Tue, Jan 3, 2023
3^rd	19:21 Rx	Sean M Tue, Jan 3, 2023

01032024

(Time, Adv, Sca)
WOD:
3 ROUNDS

10 STRICT PRESS 95/65
:20 SECOND HANDSTAND HOLD
10 FRONT RACK LUNGES (IN PLACE)
10 PUSH UPS

ADV-135/95
RX-
SCALE

Planned: Tue,Jan2,2024

1^st	10:48 Adv	Lindsay Tue, Jan 2, 2024
2^nd	6:33 Rx	Shannon Tue, Jan 2, 2024
3^rd	7:14 Rx	Brandee Tue, Jan 2, 2024
1^st	7:00 Adv	Jonathan Tue, Jan 2, 2024
2^nd	15:38 Adv	Adam Tue, Jan 2, 2024
3^rd	6:36 Rx	Devin Tue, Jan 2, 2024

010320244

(Time, Adv, Sca)
WOD:
10-1
HANG SNATCHES 95/65
BOX JUMPS
STRICT PULL UPS
SUMO DEADLIFT HIGH PULLS

ADV- 115/75, STRICT C2B
RX-
SCALE-

Planned: Wed,Jan3,2024

1^st	21:27 Adv	Lindsay Wed, Jan 3, 2024
2^nd	21:44 Rx	Jade Wed, Jan 3, 2024
3^rd	24:36 Rx	Kahla Wed, Jan 3, 2024
1^st	25:30 Rx	Sean M Wed, Jan 3, 2024
2^nd	26:40 Rx	Brandon Wed, Jan 3, 2024
3^rd	28:03 Rx	Craig Wed, Jan 3, 2024

01042022

(Reps, Sca, Fdn)
WOD:
15/10 CAL BIKE
15 WALL BALLS 20/14
15 HSPU

17 MINUTE AMRAP

RX+- NONE
RX- ABOVE
RX2- MOD HSPU, WB SAME WEIGHT
RX3- 14/10 OR LESS WB, STRICT PRESS W/DB FOR HSPU

Planned: Tue,Jan4,2022

1^st	201 Rx	Lindsay Tue, Jan 4, 2022
2^nd	166 Rx	Cheyenne Tue, Jan 4, 2022
3^rd	159 Rx	Racheal Tue, Jan 4, 2022
1^st	240 Rx	Jonathan Tue, Jan 4, 2022
2^nd	220 Rx	Andrew Mu Tue, Jan 4, 2022
3^rd	211 Rx	Adam Tue, Jan 4, 2022

01042023

(Time, Adv, Sca, Fdn)
WOD:
2-4-6-8-10-12-14-12-10-8-6-4-2
OHS 95/65
PULL UPS
PUSH UPS

RX+- C2B
RX-ABOVE
RX2- MOD PULL UPS,
RX3- MOD PULLS UPS, KNEE PUSH UPS, 75/55 OR LESS

Planned: Wed,Jan4,2023

1^st	16:56 Adv	Lindsay Wed, Jan 4, 2023
2^nd	22:49 Adv	Shannon Wed, Jan 4, 2023
3^rd	37:33 Adv	Cheyenne Wed, Jan 4, 2023
1^st	20:37 Adv	Andrew Mu Wed, Jan 4, 2023
2^nd	24:34 Adv	Jonathan Wed, Jan 4, 2023
3^rd	30:15 Adv	Brandon Wed, Jan 4, 2023

01042024

(Time, Adv, Sca)
WOD:
21-18-15-12-9
CAL BIKE
GROUND-TO-OVERHEAD 95/65

ADV- 115/85
RX-
SCALE-

Planned: Thu,Jan4,2024

1^st	24:15 Adv	Ella Thu, Jan 4, 2024
2^nd	18:15 Rx	Dani Thu, Jan 4, 2024
3^rd	18:45 Sca	Cara Thu, Jan 4, 2024
1^st	15:17 Adv	Jonathan Thu, Jan 4, 2024
2^nd	18:31 Rx	Dustin Thu, Jan 4, 2024

010420244

(Time, Adv, Sca)
WOD:
30-25-20-16-12
CAL ROW/SKI
21-18-15-12-9
GROUND-TO-OVERHEAD 95/65

ADV- 115/85
RX-
SCALE-

Planned: Thu,Jan4,2024

1^st	19:23 Adv	Lindsay Thu, Jan 4, 2024
2^nd	24:11 Adv	Marissa Thu, Jan 4, 2024
3^rd	26:20 Rx	Heather H Thu, Jan 4, 2024
1^st	17:10 Adv	Sean M Thu, Jan 4, 2024
2^nd	17:19 Adv	Tyler P Thu, Jan 4, 2024
3^rd	18:07 Adv	Dan Thu, Jan 4, 2024

01052022

(Reps, Adv, Sca, Fdn)
WOD: :15 MINUTE AMRAP
3 WALL CLIMBS
5 T2B
7 DEADLIFT 225/155

15 MINUTE AMRAP

RX+- 5 BMU
RX-ABOVE
RX2- MOD WC = KICK UP ON WALL COME DOWN, 185/135, K2E
RX3- WALK OUT PUSH UPS, K2E OR CANDLESTICKS, 155/105 OR LESS

100%

Planned: Wed,Jan5,2022

1^st	96 Adv	Lindsay Wed, Jan 5, 2022
2^nd	126 Rx	Shannon Wed, Jan 5, 2022
3^rd	70 Rx	Cheyenne Wed, Jan 5, 2022
1^st	109 Adv	Andrew Mu Wed, Jan 5, 2022
2^nd	106 Adv	Jonathan Wed, Jan 5, 2022
3^rd	90 Adv	Tyler P Wed, Jan 5, 2022

01052023

(Reps, Adv, Sca, Fdn)
WOD:

3 WALL CLIMB BURPEES (THIS IS NEW)
5 WALL BALL CLEANS 20/14
7/5 CAL BIKE

13 MINUTE AMRAP

RX+-30/20 WB
RX-ABOVE
RX2- MOD WALL CLIMBS WITH BURPEE
RX3-6 BURPEES, 14/10 WB

Planned: Thu,Jan5,2023

1^st	78 Adv	Ella Thu, Jan 5, 2023
2^nd	82 Rx	Dani Thu, Jan 5, 2023
3^rd	78 Sca	Cara Thu, Jan 5, 2023
1^st	98 Adv	Lucius Thu, Jan 5, 2023
2^nd	93 Adv	Sean M Thu, Jan 5, 2023 AJ Thu, Jan 5, 2023
3^rd	77 Adv	Devin Thu, Jan 5, 2023

01052023 ski

(Reps, Adv, Sca, Fdn)
(Reps, Rx+, Rx2, Rx3)
WOD:

3 WALL CLIMB BURPEES (THIS IS NEW)
5 WALL BALL CLEANS 20/14
10/7SKI

13 MINUTE AMRAP

RX+-30/20 WB
RX-ABOVE
RX2- MOD WALL CLIMBS WITH BURPEE
RX3-6 BURPEES, 14/10 WB

Planned: Thu,Jan5,2023

1^st	106 Adv	Lindsay Thu, Jan 5, 2023
2^nd	95 Adv	Brandee Thu, Jan 5, 2023
3^rd	90 Rx	Allison Mu Thu, Jan 5, 2023

01052024

(Time, Adv, Sca)
WOD:
7 ROUNDS FOR TIME

10 DEADLIFT 225/155
10 HSPU

ADV- 250/175
RX-
SCALE-

100%

Planned: Fri,Jan5,2024

1^st	8:53 Adv	Lindsay Fri, Jan 5, 2024
2^nd	10:56 Adv	Racheal Fri, Jan 5, 2024
3^rd	11:55 Adv	Cheyenne Fri, Jan 5, 2024
1^st	8:46 Adv	Jonathan Fri, Jan 5, 2024
2^nd	12:43 Adv	Brandon Fri, Jan 5, 2024
3^rd	15:21 Adv	Lucius Fri, Jan 5, 2024

01062022

(Reps, Adv, Sca, Fdn)
WOD:
3 MINUTE AMRAP
1 MINUTE BREAK BETWEEN
5 ROUNDS

3 POWER SNATCH 115/75
5 BOX JUMPS 24/20
7 PISTOLS

START WHERE YOU ENDED.
EXAMPLE: ROUND 1 I ENDED AT 2 POWER SNATCH, NEXT AMRAP I HAVE 1 POWER SNATCH TO START.

RX+- 135/95
RX- ABOVE
RX2- 95/65, GOBLET SQUATS
RX3- 75/55 OR LESS, STEP UPS, AIR SQUATS

Planned: Thu,Jan6,2022

1^st	167 Rx	Marissa Thu, Jan 6, 2022
2^nd	240 Sca	Mandy Thu, Jan 6, 2022
3^rd	227 Sca	Cheyenne Thu, Jan 6, 2022
1^st	197 Adv	Jonathan Thu, Jan 6, 2022
2^nd	157 Adv	Tyler P Thu, Jan 6, 2022
3^rd	240 Rx	Sean M Thu, Jan 6, 2022

01062023

(Time, Adv, Sca, Fdn)
WOD:
10 ROUNDS
200M ROW
7 THRUSTERS 95/65

10 ROUNDS
10 KBS 70/53
10 WALL BALLS 20/14

32 MIN TIME CAP

RX+-125/85 30/20 WB
RX-ABOVE
RX2- 75/55, 62/44
RX3-53/35 OR LESS, 75/55 OR LESS, 14/10 OR LESS

Planned: Fri,Jan6,2023

1^st	27:38 Rx	Shannon Fri, Jan 6, 2023
2^nd	29:01 Rx	Dani Fri, Jan 6, 2023
3^rd	30:48 Rx	Cheyenne Fri, Jan 6, 2023
1^st	25:53 Rx	Jonathan Fri, Jan 6, 2023
2^nd	26:31 Rx	Andrew Mu Fri, Jan 6, 2023
3^rd	29:06 Rx	Dan Fri, Jan 6, 2023

01072022

(Time, Adv, Sca)
WOD: 20 MINUTE CAP

3 CLEANS
20 KB SNATCH
20 GOBLET SQUATS
20 HAND TO HAND KB SWINGS

4 ROUNDS

RX+- 225/155
RX- @ 70% 1RM, 53/35 KB
RX2- 60% OR LOWER OF 1RM, 44/26 OR LESS

Planned: Fri,Jan7,2022

1^st	14:33 Rx	Racheal Fri, Jan 7, 2022
2^nd	16:02 Rx	Shannon Fri, Jan 7, 2022
3^rd	16:15 Rx	Cheyenne Fri, Jan 7, 2022
1^st	18:09 Adv	Tyler P Fri, Jan 7, 2022
2^nd	15:35 Rx	Devin Fri, Jan 7, 2022
3^rd	18:54 Rx	Dan Fri, Jan 7, 2022

01082022

(Time, Sca, Fdn)
WOD:

5 CLEAN AND JERK 115/75
5 BAR OVER BURPEES
10 ROUNDS

30 CAL ROW

5 HANG SNATCH 115/75
5 WALL BALLS 20/14
10 ROUNDS

30 CAL BIKE

DONE

RX+- NONE
RX- ABOVE
RX2- 95/65
RX3- 95/65 OR LESS, STEP OVERS, 14/10 WB OR LESS

100%

Planned: Sat,Jan14,2023 Sat,Nov19,2022 Sat,Jan8,2022

1^st	27:01 Rx	Cheyenne Sat, Nov 19, 2022
2^nd	27:10 Rx	Lindsay Sat, Jan 14, 2023
3^rd	27:53 Rx	Allison Mu Sat, Jan 14, 2023
1^st	23:31 Rx	Jonathan Sat, Nov 19, 2022
2^nd	26:39 Rx	Andrew Mu Sat, Jan 14, 2023
3^rd	29:48 Rx	Tyler P Sat, Jan 14, 2023

more...