WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark was Friday June 8 on Jun 8,2018 (259 days ago)


'Clean Sheet' (Time)
3min AMRAP:
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

3min AMRAP:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

3min AMRAP:  
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)
0% 0%
Programmed: Fri,Jan 18,2019
1st2+7/2+2/2+3 Rachel M Fri,Jan 18,2019
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
Alissa 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
1 Rm Bench (Weight)
3 Rounds NFT of:
16 Kettlebell Swings
4-8 CTB Chin-Ups
8-16 Push-Ups

BENCH PRESS

12 x 55%
10 x 60%
8 x 65%
6 x 70%
4 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%

Find 1 RM
0% 0%
Programmed: Wed,Feb 20,2019
1st120 Sarah Mi Wed,Feb 20,2019
2nd115 Rachel M Wed,Feb 20,2019
1st236 Grant N Wed,Feb 20,2019
2nd225 napoleon Wed,Feb 20,2019
1/1/19 (Time)
10 Minute EMOM Weighted pullup 3-4

8 Minute EMOM 3 Squat Snatch perfect Form 55-60%
0% 0%
Programmed: Tue,Jan 1,2019
1st5lb pull-ups / 3;2.5 repsSarah Mi Tue,Jan 1,2019
1/10/19 Strength (Weight)
Warm-Up;

20 BB GM
20 cal row
20GHD SU
20 lunges

Strength:
4x3 Sumo DL @ 70%
3x3 DL @ 75%
20 good mornings banded between each set
0% 0%
Programmed: Thu,Jan 10,2019
1st300# Kaitlyn Thu,Jan 10,2019
1st385-415 Kyle P Thu,Jan 10,2019
1/10/19 WOD (Time)
WOD  
4 Rounds of:
500 m row
1 min rest

Then 100 DU

Supplemental
3 sets max PU
0% 0%
Programmed: Thu,Jan 10,2019
1/11/19 Strength (Weight)
3 rounds  
25 DU
10 PU
5 burpees
5 pull-ups  
10 air squats  

Back Squats

12 x 50%
10 x 55%
8x x 60%
6 x 65%
4 x 70%
2 x 75%
3 sets of max barbell squats
0% 0%
Programmed: Fri,Jan 11,2019
1st155# Sarah Mi Fri,Jan 11,2019
Rachel M Fri,Jan 11,2019
1st135,155,190,205,225,245/30,25,30 Cole Fri,Jan 11,2019
1/11/19 W (Time)
3 rounds  
25 DU
10 PU
5 burpees
5 pull-ups  
10 air squats
0% 0%
1/11/19 WOD (Reps)
10 minute AMRAP:
10 Push-ups
10 AKBS AHAP
10 PP 95/65

Supplement:
2x30 Situps
0% 0%
Programmed: Fri,Jan 11,2019
1st6 rounds Sarah Mi Fri,Jan 11,2019
Rachel M Fri,Jan 11,2019
1st4 rounds w/72lb AKBS Cole Fri,Jan 11,2019