WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark was Friday June 8 on Jun 8,2018 (136 days ago)


08/02/18 (Time)
10 air squats
20 second squat overhead squat hold  
30 cal row  
10 barbell thruster  
10 front squats  
10 split jerk  
10 t2b
10 ghd sit-ups  

10 min emom 1 complex per minute  
Clean-thruster-front squat-jerk
Then 6 minutes  
Work to work to a one rep of the complex
0% 0%
1st75-115 Courtney Mon,Aug 27,2018
2nd85-115 Sarah Mi Mon,Aug 27,2018
Rachel M Mon,Aug 27,2018
1st155-225 complex Kyle p Mon,Aug 27,2018
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
0% 0%
Programmed: Sun,Apr 29,2018
10/03/18 (Time)
800m row/run
10 ghd  
15 good mornings  
15 DEADLIFTs  
10 cleans  
10. Airsquats  
10 burpees



Emom 6min 6 reps 65% DEADLIFT  
Emom 5 min 4reps 70%  
Emom 4 min 3 reps 75%  
1x1 80%
0% 0%
Programmed: Wed,Oct 3,2018
1st146-157.5-170 Courtney Wed,Oct 3,2018
2nd155-165-175 Rachel M Wed,Oct 3,2018
Sarah Mi Wed,Oct 3,2018
1st315-345-365 Kyle p Wed,Oct 3,2018
2nd225-245-255Grant N Wed,Oct 3,2018
10/03/18 supp (Time)
Supplemental  

100 sit-ups with plate
0% 0%
Programmed: Wed,Oct 3,2018
1st10# Sarah Mi Wed,Oct 3,2018
10/04/18 (Time)
20 good morning  
20 deadlifts  
10 overhead squat  
10 overhead lunge  
10 cal row  
Burg warmup  


Emom 6 min
3 Squat Snatch 115/75

Emom 10 min 2 snatches for first 5 and  
1 for last 5 minutes  
Build snatch  
Start 85/95
Climb 10 pounds a minute

MAINTAIN REPS TRY TO MAKE FULL 10 minutes without failure
0% 0%
Programmed: Thu,Oct 4,2018
1st110 Courtney Thu,Oct 4,2018
2nd65 / 75-75-75-80-80-80-85-85-85-95Sarah Mi Thu,Oct 4,2018
1st95-115-125-135-145-155-165-175-185 Kyle p Thu,Oct 4,2018
10/1/18 (Time)
15 air squats  
20 second squat overhead squat hold  
30 cal row  
10 barbell thruster  
10 front squats  
10 overhead squat  
10 t2b  
10 sit-ups  

9 min emom 1 complex per minute  
Clean-front squat-jerk- overhead squat  
Then 6 minutes  
Work to work to a one rep of the complex
0% 0%
Programmed: Mon,Oct 1,2018
1st65-75-85; 3 reps each Sarah Mi Mon,Oct 1,2018
2nd65-75-85; 110 Rachel M Mon,Oct 1,2018
3rd85-115 Courtney Mon,Oct 1,2018
1st95-125-135-155 Grant N Mon,Oct 1,2018
10/10/18 (Time)
400 m run  
5 burpees
10 push-ups  
5 pull-ups  
10 air squats  
5 t2b
10 lunges  


3x6 hip floor press weight 65%

3x3 clean and jerk 65%
Clean and jerk 2x2 70%
0% 0%
Programmed: Wed,Oct 10,2018
1st85 / 95 Rachel M Wed,Oct 10,2018
2nd125 hip press / 85-95 Sarah Mi Wed,Oct 10,2018
3rd135-90-110 Courtney Wed,Oct 10,2018
10/10/18 wod (Time)
4 min emom  
10 t2b

5 min emom  
35 air squats  

5 min emom  
5 MU

4 min emom
AKBS
25 green yellow


No rest between emom go right to next station  

Supplemental 3 sets of max pushups
0% 0%
Programmed: Wed,Oct 10,2018
1st10 t2b / 30 squats / 5 box mu / 20 kB Rachel M Wed,Oct 10,2018
2nd10T2B, 5MU-3-3-3-3, 30 Squats, 20 KBS-15-15-15Sara Wed,Oct 10,2018
3rdRx up to 25;20 akbs #35; 25,25 sit-upsSarah Mi Wed,Oct 10,2018
10/11/18 (Time)
calf stretch against wall


50 single jump rope  
20 Banded Overhead squats
30 seconds wall sit
15 KB thrusters
400 m run
20 pushups  


2 MIN DU

work through these quickly  

3x8 Upright row 60%

3x6 Sumo High pull 50%

3x4 Squat clean thruster out of bottom position  50% Perfect form pause at the bottom for 3 seconds
0% 0%
Programmed: Thu,Oct 11,2018
10/11/18 wod (Time)
Metcon

10-8-6-4-2
Squat Clean

10 bar facing burpee between rounds  

95/115/135/15/185 M
65/85/95/115 F
0% 0%
Programmed: Thu,Oct 11,2018