WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark was FRAN on Dec 21,2017 (334 days ago)


015.12.03 Bench Press (Weight)
Bench Press
40%x5
50%x5
60%x5
0% 0%
1st85 Steph Wed,Sep 7,2016
2nd75 Kristol Wed,Sep 7,2016
3rd55 Kayla Thu,Dec 3,2015
1/2 (Time)
150 single unders
16 p press
20 Ghd
20 squat clean
16 pullups
0% 0%
1/30/16 (Time)
800M Row
1 Min Handstand Hold
30 Farmer Carry Stepups
40 GHD Situps
800M Row
0% 0%
10 2017.17.07 Monday (Time-Rx3)
5 minutes joint circles/ foam roll  
1 minute chair pose feet shoulder width arm extended
25 good morning for the same postion
1 minute chair pose feet shoulder width with Hands back
10 side lunges reach right and left before switching legs
Down Inch worm+gymnastic push up+Russian baby maker
5 minutes bloody ab's
seated leg raises
plank hip touches
Tabata partner row with squat hold
Burgener warm up
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drops
Hang power snatch

Find movements for the WOD

3 rounds for time of:
Row 250 meters
65/45 squat snatches, 12 reps
21 push-ups

Rx2
45/35
14 push ups

Rx3
45/35 power snatch
14 Banded push ups
0% 0%
Programmed: Mon,Jul 17,2017
11/14/15 (Time-Rx+)
3 Rounds

25 Squats
25 Pullups
25 Deadlifts @ 50%
25 GHD Situps
0% 0%
1st18:38 Jenelle Sat,Nov 14,2015
12 Days (Time)
1: 30 second v sit
2:  Man Makers @ 20lbs
3: Burpees
4: Russian Twist
5: Med Ball Sit-ups @ 14lbs
6: Walking lunges, each leg
7: Push Press @ 65lbs
8: Air Squat
9: Kettlebell Swings @ 30 lbs
10: Box Jumps
11: Double Unders  
12: Deadlift @ 65lbs
0% 0%
12 Days of Xmas (Time-Rx3)
For time: In the format of the 12 Days of Xmas song [1; 1, 2; 1, 2, 3; 1, 2, 3, 4...]

1 HSPU
2 Pull-ups
3 Toes to Bar
4 Burpees
5 Clean & Jerk (95/65)
6 Sit-ups
7 Kettlebell Swings (55/35)
8 Lunges (soft count)
9 Slam ball slams  
10 Deadlifts (135/95)
11 Hand Release Push-ups
12 Front Squats (95/65)

Rx2:  
1 Pike push-up from box
2 Pull-ups banded
3 Knees to Elbows  
4 Burpees
5 Clean & Jerk (65/45)
6 Sit-ups
7 Kettlebell Swings (35/25)
8 Lunges (soft count)
9 Slam ball slams  
10 Deadlifts (95/65)
11 Hand Release Push-ups
12 Front Squats (65/45)

Rx3:  
1 Pike push-up  
2 Ring Rows
3 Hanging Knee Raises
4 Burpees
5 Clean & Jerk (45/35)
6 Sit-ups
7 Kettlebell Swings (20/10)
8 Lunges (soft count)
9 Slam ball slams  
10 Deadlifts (45/35)
11 Hand Release Push-ups from knees
12 Front Squats (45/35)
0% 0%
Programmed: Sat,Dec 23,2017
1st50:15 2Kristol Sat,Dec 23,2017
2010.04.10 Monday (Time-Rx3)
10 Neck circles  
10 Wrist circles  
10 Arm circles
10 Trunk circles
10 Leg Swings
10 Fire hydrants 1 minute dog in between
Palms out 1 minute
10 Burpees
10 Split leg inch worm complex
50 Sit ups
25 Hip extensions  

25 Single unders
10 Squats
10 right leg 10 left
10 squat
20 Double unders  
10 squats


Find weight for WOD  


500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats

Rx2 500 attempts
3/4 body weight  

Rx3
1000 single unders
Goblet squat 55/35
0% 0%
Programmed: Mon,Apr 10,2017
1st362 repsKaren L Mon,Apr 10,2017
2nd30:00Kristol Mon,Apr 10,2017
2015 WOD (Time-Rx2)
8 Rounds for time with a partner:
400 Meter row
Hollow hols

RX2 Plank holds
0% 0%
Programmed: Thu,Nov 12,2015
1st16:00 2Kate N Thu,Nov 12,2015
2nd16:20 2Steph Thu,Nov 12,2015
3rd17:04 2Kayla Thu,Nov 12,2015
2015,10.22 (Check In)
EMOM for 6 minutes  
Hollow rock  total of 30 sec hold
Superwomen total of 30 sec hold
0% 0%
Programmed: Thu,Oct 22,2015