Workouts and Records

Most Recent Benchmark:
Fran on Aug 29, 2018 (466 days ago)


'JT' (Time)
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
Programmed: Fri,Apr28,2017
'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
Programmed: Thu,Dec24,2015
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
1st6:41Matt My Wed, May 4, 2016
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
3039418838
Inwood Community Center
103 S Main St
Inwood, IA 51240