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Workouts and Records

Most Recent Benchmark WOD was Snatch Max on Feb 14,2018 (10 days ago)


'Clogged Tailpipe” (Time) Team of two
-----Strength
-----Deadlift 4×8, increasing

----Partner WOD
----21-15-9 reps for time of:
----Thrusters (95/65)

----“Resting“ Partner will hold two kettlebells (50/35) in the front rack position. Partner 1 must complete all of the 21 thrusters while partner 2 holds the kettlebells – then they switch. Partner 2 will complete 21 thrusters, while Partner 1 holds the kettlebells. Repeat for sets of 15 reps and 9 reps.
100% 0%
Programmed: Mon,Jul 24,2017
1st7:09 Kayla Mon,Jul 24,2017
2nd9:01 Desirae Mon,Jul 24,2017
3rd10:28 Lauren R Mon,Jul 24,2017
Pebbles Mon,Jul 24,2017
1st6:10 Nikolas Mon,Jul 24,2017
Lucas Mon,Jul 24,2017
2nd7:26 Jeff A Mon,Jul 24,2017
3rd8:43 Michael T Mon,Jul 24,2017
'She Bear' complex (Weight)
---Bar Muscle Up work

---“She Bear” Complex
---Work up to a max complex of:
---1 Power Snatch
---1 Overhead Squat
---1 Snatch
---1 Overhead Squat
---1 Snatch Balance
---1 Overhead Squat

---check out the link below to watch kara Webb do the complex

---https://www.instagram.com/p/BbfvCKYj3CZ/?hl=en&taken-by=karawebb1
0% 0%
Programmed: Tue,Dec 26,2017
1st100 Desirae Tue,Dec 26,2017
2nd90 Kayla Tue,Dec 26,2017
3rd85 Joan Tue,Dec 26,2017
Lindsey Tue,Dec 26,2017
1st195 Kyle Z Tue,Dec 26,2017
2nd155 Steven I Tue,Dec 26,2017
3rd145 Damon Tue,Dec 26,2017
'TK' (Rounds)
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36' box
12 Kettlebell swings, 2 pood
0% 0%
Programmed: Mon,Aug 8,2016
.com workout 10/30 (Time)
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

Use a 20-lb. ball and a 24-in. box.
100% 0%
Programmed: Sun,Oct 30,2016
1st27:31 Kayla Sun,Oct 30,2016
2nd31:14 Patty Sun,Oct 30,2016
3rd34:45Laura N Sun,Oct 30,2016
1st27:33 Lucas Sun,Oct 30,2016
2nd31:07 Jeff A Sun,Oct 30,2016
.com workout 2/12/17 (Time)
----500 double unders for time
----At the beginning of each minute perform 3 bodyweight front squats.

scaled
----500 single unders for time
----Front Squat a challenging load 3 times every minute.
0% 0%
Programmed: Sun,Feb 12,2017
1st7:35Laura N Sun,Feb 12,2017
2nd7:57Sarah B Sun,Feb 12,2017
3rd11:53Patty Sun,Feb 12,2017
.com workout sun 6/19 (Reps)
Inverse tabata

Shoulder press 155lbs
Front squat 245lbs
Deadlift 365lbs
0% 0%
Programmed: Sun,Jun 19,2016
1st9Kayla Sun,Jun 19,2016
1st5 Lucas Sun,Jun 19,2016
1 1/4 squats and WOD (Reps-Rx+)
---Strength
----1 ¼ Front Squats 5×3, increasing

WOD
----3 minute AMRAP:
----7 Calorie Row
----7 Burpees Over Rower

----Rest 3 Minutes

----3 minute AMRAP:
----7 Med Ball Clean (20/14)
----Sprint around building  

----Rest 3 Minutes

----3 minute AMRAP:
----7 Calorie Row
----7 Burpees Over the Rower
0% 0%
Programmed: Thu,Jun 22,2017
1st142 Kayla Thu,Jun 22,2017
2nd139 Lindsey Thu,Jun 22,2017
3rd128 Pebbles Thu,Jun 22,2017
1st162 Jimmy Thu,Jun 22,2017
2nd156 Kris Thu,Jun 22,2017
3rd135 Jeff A Thu,Jun 22,2017
1 arm KB work (Reps-Rx+)
10 min ladder

1 Snatch right arm
1 clean right arm
1 swing right arm
1 snatch left arm
1 clean left arm
1 swing left arm

Then 2 reps each movement then 3....4....5
RX+ 50/35
RX 35/26
Scaled 26/20
0% 0%
Programmed: Tue,Jul 26,2016
1st181 Kayla Tue,Jul 26,2016
2nd176 Mallory Tue,Jul 26,2016
3rd174 Lisa Pa Tue,Jul 26,2016
1st196 +Lucas Tue,Jul 26,2016
2nd96 +Jimmy Tue,Jul 26,2016
3rd199 Chris P Tue,Jul 26,2016
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
100% 0%
1st6:15 Lindsey Tue,Jul 25,2017
2nd7:07 Tara Mon,Jul 31,2017
3rd7:21 Kayla Sat,Dec 31,2016
1st5:18 Sam Mon,Jul 31,2017
2nd5:39 Lucas Mon,Jul 31,2017
3rd5:53 Kris Sat,Dec 31,2016
1 mile run with MB (Time)
1 mile run outside  

*men carry 20 lb women carry 14 lb *
0% 0%
Programmed: Fri,Aug 26,2016
1st11:17 Kayla Fri,Aug 26,2016
2nd12:26 CJ Fri,Aug 26,2016
3rd13:35 Kellie Fri,Aug 26,2016
1st9:02 Brendan Fri,Aug 26,2016
2nd11:19 Lucas Fri,Aug 26,2016
3rd13:49 Jimmy Fri,Aug 26,2016