Workouts and Records

Most Recent Benchmark:
Fran on Aug 29, 2018 (674 days ago)


'Stars' and stripes (Time)
7 rounds for time of:
95/65 # power cleans, 7 reps
95/65 # thrusters, 7 reps
7 bar-facing burpees

Workout courtesy of CrossFit main site.
1st16:17 Becca Tue, Nov 3, 2015
2nd16:08Emma Mon, Jun 18, 2018
'Twas the butt crack of dawn before Christmas.... (Rounds)
Warm up: 5 minutes double under practice

12 min AMRAP of:
12 overhead walking lunges with barbell 95/65#
24 Russian twists 45/25#
36 double unders
1st4 Becca Thu, Dec 24, 2015
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
1st7:43 Becca Sun, Oct 15, 2017
2nd9:08 Jennifer L Sat, Oct 17, 2015
3rd9:20 Bonnie V Fri, Oct 16, 2015
1, 2 step (Time)
Complete 10 rounds for time, with a 20 minute cap.
10 back extensions
10 deadlifts 155/95#
10 up downs
10 sprints
10 bench press 135/65#
1/2 schmalls (Time)
400 m run

2 rounds:
25 burpees
20 pull ups
15 pistols
10 kettlebell swings
5 handstand push ups

400 m run
12 days of Christmas (Time)
Warm up: 5 min of jump rope


Complete this workout like the song-- 1 then 2,1 then 3,2,1 until you get to 12,11,10,9, etc

1 Wall climber
2 burpees
3 Pull ups
4 sprints
5 Box jumps 24/20'
6 wall balls 20/14#
7 dips
8 lunges
9 abmat sit ups
10 kettlebell swings 55/35#
11 slamballs 30/20#
12 front squats 135/95#
1st28:54Bonnie V Mon, Dec 21, 2015
16.3 (Reps)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.
Programmed: Mon,Feb20,2017
1776 (Time)
1776 Team WOD
In Teams of 3 or 4, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it).

Kettlebell Swings 53/35

Box Jumps 24/20

Air Squats

Pushups

Burpees

Pull-ups

Sit ups

Double Unders

Wall Balls (20/14)

Slam Balls (30/15)

Dumbbell Push Press 45/30
21 guns (Reps)
21 min amrap:
400 m run
21 push ups
21 Box jumps
15 burpees
9 pull ups
3 by 6 (Rounds)
6 min AMRAP:
6 hang cleans
6 push ups

1 minute rest

6 min AMRAP:
8 toes to bar
8 box jumps

1 minute rest

6 minute AMRAP:
10 kettlebell swings
10 wallballs

Score total of completed rounds.
3's a charm (Time)
30 pull-ups
30 burpees
30 kettle bell swings 55/35
2 min rest
20 pull-ups
20 burpees
20 kettle bell swings
2 min rest
10 pull ups
10 burpees
10 kettle bell swings
80s wod (Reps)
12 min amrap:
10 burpees
20 deadlift 155/95
30 Russian twists 45/25
40 lunges
9-11-2001 (Time)
9/11 Tribute WOD

For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Aletha's Birthday Punch (Time)
Complete for time:
12 handstand push ups
15 medball sit ups 20/14 #
19 box jumps 24/20'
80 double unders (x2 singles)
35 squats

Record time, rest 2 minutea, then repeat. Score is the best time.
Programmed: Wed,Dec16,2015
Alice in Wonderland (Time)
For time:
50-40-30-20-10
Doubles
Kettlebell sumo deadlift high pull
Second plank

Rx: 55/35
Level 1: 35/25, singles
Level 2: 25/15, singles
All around the mulberry bush (Rounds)
Complete 5 min amrap of:
5 pull ups
10 box jumps @24'/20'

1 min rest.

5 min amrap of:
5 handstand push ups
50 toe taps

1 min rest.

5 min amrap of:
5 pistols (each leg)
20 lateral jumps
Anchors away! (Time)
21-15-9
Squat cleans 95/65#
Box jump overs 24/20#
Ring dips
And I would walk 500 miles (Time)
10 rounds, each for time, of:
100 meter sprint
Rest 90 seconds

Post slowest sprint as time for score.
1st22 Jennifer L Tue, Oct 6, 2015
Andre Fletcher (Time)
5 rounds for time:
21 deadlifts (65/45)
15 cleans (85/65)
9 push press (105/85)
ANGIE (Time)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Body Weight Squats

Please post your time as MM:SS.  Post any modifications in the ''Why not Rx'' section.
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Inwood, IA 51240