WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark was CHRISTINA on Feb 27,2017 (754 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
010219 (Time)
Strength Complex
10 min. AMPoundsAP
  2 Deadlifts
  2 Power Cleans
  2 Front Squats
  2 Push Jerks
*Start @ 95/65 m75/55 sm65/45
*Add 10/5 lbs after each time you get the cycle unbroken.  Do as many cycles as you need to.  Record your heaviest cycle weight.  No skipping weight intervals, you must do the next 10/5 lb jump.  

WOD – 3 Rounds
40 DU / 80 Sing
20 Hang Power Snatch 65/45 m55/35 sm45/25
20 Strict Press
20 Back Squats
0% 0%
Programmed: Wed,Jan 2,2019
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
010419 (Reps)
15 min. AMRAP
15 Back Rack Lunges (L+R=2) 135/95 m105/75 sm95/65
10 *Box Jumps 24/20 m20/16 sm stepups
5 BMU
/ Strict Pullups (Banded or kip)

*With the exception of SM Box Jumps must be Box Jumps for Rx, no step ups.

Extra Credit
25 of each all in a row…
GHD SU
Banded Situps (use feet anchors and measure safe distance away from rig)
T2B / K2E / LL
Hollow Rocks
Situps

*Skip the core movements that you cannot do.  Try to drop in as high up on the list as possible.  If class time permits AND you can handle it Mirror the list!  Or mirror back up it as far as you can.
0% 0%
Programmed: Fri,Jan 4,2019
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