WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark was CHRISTINA on Feb 27,2017 (654 days ago)


01/04/16 (Reps)
WOD – 15 Min AMRAP
10 Push Press 115/75
15 Deadlift 115/75
50 DU’s / 100 Singles

BODY WEIGHT NINJA
8-7-6…1
CTB Pull-Ups  
Burpees
0% 0%
Programmed: Mon,Jan 4,2016
01/06/17 (Time)

WOD*
5 min. AMRAP

  2 Rope Climbs/2 Walk ups/2 Strict Pullups
  2 S2OH rx 135-185 / 95-125 m 95-135 / 65-95
5 min. AMRAP
  4 Pistols (modif. as needed)
  4 Power Cleans
5 min. AMRAP
  8 Weighted Pushups 25/15 m15/10
  8 Burpees
5 min AMRAP
  :16 sec. L-Flexed arm hang / Ring Row Hold up position or no lower than 90deg.
  :16 sec. Parallette L-H Hold (you may do the L-and H hold on a dip bar)

*Rest 5 min. after each 5 min. AMRAP. Go hard on each one, no sandbagging. 5 min rests will make it like it never happened.
0% 0%
Programmed: Fri,Jan 6,2017
01/09/17 (Time)

Oly- OT:90 (7 int.)
1 High Hang Sq. Clean
1 Hang Sq. Clean
1 (below knee) Sq. Clean
1 Squat Clean
  
“Partner The Seven” 20 min. AMRAP
7 HSPU / mod.
7 Thrusters 135/95 m115/75 sm95/65
7 K2E / LL
7 Deadlifts 245/165 m205/135 sm165/115
7 Burpees
7 Choppers 70/53 m53/35 sm44/26
7 Pullups
  
*1 Partner works at a time. You each do 7 reps. You will most likely have to use 1 bar and strip weight off for the thrusters and add it back on for the DL. If you competed at BOTB yesterday you may want to take it easy!
0% 0%
Programmed: Mon,Jan 9,2017
01/15/2016 (Time)
STRENGTH  
  Banded Deadlifts on the 2 min mark  
    4 sets of 6 reps  

WOD - 15 Min AMRAP  
  5 RMU’s / 15 Choppers 53/35  
  10 HSPU / Stink Bug / Plate Press
  25 Wall Balls 20/14 @ 10’/9’
0% 0%
Programmed: Fri,Jan 15,2016
01/18/16 (Time)

WOD – 3 Rounds – 20 Min Cap

5 Hang Power Clean and Jerk 135/95
10 Deadlifts 135/95
15 Ring / Parallette Dips
20 Box Jumps 24/20
25 Arm-Throw Sit-Ups (toes under DB’s)
30 DU’s / 90 Singles

COOL DOWN - 2 Rounds
2 Min Run/Row/AD  
20 D-Ball Squat Clean Slams
0% 0%
Programmed: Mon,Jan 18,2016
01/22/16 (Time)
10 Min Open Gym Warm-Up  
  Trainer’s Choice  

GAMES OPEN WOD 15.3

14 Min AMRAP*  
7 RMU’s / 35 Pull-Ups  
50 Wall Balls 20/14 @ 10’/9’ m 20/10 @ 9’/9’  
100 DU’s / 200 Singles  
    *Masters 55 & > go in reverse order  

“MUST DO” ROLL OUT  
  Quads, Inside Hammies, Calves,  
  Biceps, Forearms and Shoulders
0% 0%
Programmed: Fri,Jan 22,2016
010318 (Time)
WOD
10-9-8-7-6-5-4-3-2-1  (20 min. Cap)
Deadlifts 135/95 m105/75 sm96/65
S2OH
Squat Clean
*Accumulate 75 GHD SU / Hollow Rocks before the workout is complete.  Do them whenever / however you want.

Extra Credit
6 Round Alt. Tabata
HS / OH Weighted hold
Parallette L / H Hold
0% 0%
Programmed: Wed,Jan 3,2018
010518 (Time)

WOD - 15 min. AMRAP

25 Wall Ball The usual
25 Burpees
25 Back Squats BW / 85% BW m85%BW / 70%BW

Extra Credit - Alt. OTM 10
3/2 Burpee MU / 6 Burpee Pullups
10/8 HSPU / Mod.
DU / 2x Singles
0% 0%
Programmed: Fri,Jan 5,2018
010818 (Time)
Infinity Benchmark WOD
'Sandy Curtis'

P1: 30 Snatches 95/65
P2: 30 Snatches 95/65
P1: 30 Box Jumps 30/24
P2: 30 Box Jumps 30/24
   *If solo,  rest equal to your 30 snatches before beginning box jumps.  Therefore, time is snatch+rest+jumps.  

AWESOME SAUCE - Alt. OTM 12
12 TTB / LL
5 Banded Deadlifts
0% 0%
011018 (Time)

'GRANNIE' - 17 min cap

10-8-6-4-2
  C&J 135/95 m115/85 sm95/65
50-40-30-20-10
  DUs / 2 x Singles
  Sit-Ups*  

    *shoulders must break vertical plane of hips!

Extra Credit - Racing Time
Set Rower CPU to countdown from 500m
Row 500m AFAP and record time
0% 0%
Programmed: Wed,Jan 10,2018