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DateNameWorkoutRx?ScoreNotes
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Friday, October 6, 2017Patsy Marshall
OWL: Clean Pulls 5x3, 3-position Clean 4x1, Clean & Jerk 7x1
rx105#-70#-65#
Clean pulls 65-75-85-95-105, 3-postion clean 55-60-65-70, C&J 55-65x (press out), 65, 60, 60, 60, 60, 60. No front squats - knee was buckling.
3
Thursday, October 5, 2017Patsy Marshall
OWL: Push Jerk 5x5, Push Press 5-3-1-1-1, Snatch Pull 5x3, Hang Snatch Pull x2 + Snatch 3x1
rx35#-65#-95#-35#
Mechanics looking better. Need more practice hitting the pocket. Getting more aggressive.
4
Wednesday, October 4, 2017Kameron Shelton
Jackie (c2b): For time -1,000-meter row, 50 thrusters, 30 chest-to-bar pull-ups. Men thruster 45 lb., Women thruster 35 lb.
s0:14:26jumping chest-to-bar pull-ups
5
Wednesday, October 4, 2017Patsy Marshall
OWL: Hang Clean 3x3, Squat Clean 3x2, Split Jerk 3x1, Clean & Jerk 3x1, Front Squat 3x3
rx
65#-65#-60#-60#-65#
HC, SC, JK, CJ, FS respectively.
6
Tuesday, October 3, 2017Kameron Shelton
For max reps and load: 2:00 of handstand push-ups, Rest 2:00, 2:00 of double-unders, Rest 2:00, 2:00 to find 1-rep-max back squat. Post reps completed and load squatted during each interval to comments
s25-75-135#
Bridged hspu on 24" box, single unders, back squat 3rm, Got 150#x3 back squat after the buzzer.
12
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Tuesday, October 3, 2017Brian Vanderkoy
For max reps and load: 2:00 of handstand push-ups, Rest 2:00, 2:00 of double-unders, Rest 2:00, 2:00 to find 1-rep-max back squat. Post reps completed and load squatted during each interval to comments
s20-162-80#Bridged hspu on 24" box, single unders, back squat 3rm12.0100.00%
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Tuesday, October 3, 2017Patsy Marshall
OWL: Hang snatch 3x3, 3-Position Snatch 3x3, Snatch 5x1, Back Squat 3x2
-35#-35#-45#-85#11.091.67%
9
Monday, October 2, 2017Patsy Marshall
21-15-9 reps of: Single-arm dumbbell snatches, Bar muscle-ups. Men use 50-lb. dumbbell, Women use 35-lb. dumbbell. Post time to comments.
s0:06:2410.083.33%
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Thursday, September 28, 2017Patsy Marshall
Andy: for time, wearing a 20-lb. vest - 25 thrusters, 115 lb., 50 box jumps, 24 in., 75 deadlifts, 115 lb., 1.5-mile run, 75 deadlifts, 115 lb., 50 box jumps, 24 in., 25 thrusters, 115 lb. Post time to comments.
s0:14:55
20-30-50-1200m run-50-30-20: no vest. 22# thrusters prom, 12" step ups, 22# deadlift
9.075.00%
11
Thursday, September 28, 2017Brian Vanderkoy
Andy: for time, wearing a 20-lb. vest - 25 thrusters, 115 lb., 50 box jumps, 24 in., 75 deadlifts, 115 lb., 1.5-mile run, 75 deadlifts, 115 lb., 50 box jumps, 24 in., 25 thrusters, 115 lb. Post time to comments.
s0:20:00
Beginner reps-20-30-50-1mile-no vest: 42# thrusters, deadlifts, 20" box. Got to 15 deadlifts on the way back down.
8.066.67%
12
Thursday, September 28, 2017Kameron Shelton
Andy: for time, wearing a 20-lb. vest - 25 thrusters, 115 lb., 50 box jumps, 24 in., 75 deadlifts, 115 lb., 1.5-mile run, 75 deadlifts, 115 lb., 50 box jumps, 24 in., 25 thrusters, 115 lb. Post time to comments.
s0:25:38
Beginner reps-20-30-50-1mile-no vest: 65# thrusters, deadlifts
7.058.33%
13
Wednesday, September 27, 2017Brian Vanderkoy
For time: 50 wall-ball shots, 15 cleans, 135 lb., 50 wall-ball shots, 10 cleans, 185 lb., 50 wall-ball shots, 5 cleans, 225 lb.
s0:23:58
Beginner. 30 wall ball shots, 10# to 10ft target, 15x55# clean, 10x65# clean, 5x65# clean
6.050.00%
14
Wednesday, September 27, 2017Kameron Shelton
For time: 50 wall-ball shots, 15 cleans, 135 lb., 50 wall-ball shots, 10 cleans, 185 lb., 50 wall-ball shots, 5 cleans, 225 lb.
s0:19:30
Beginner. 30 wall ball shots, 14# to 10ft target, 15x75# clean, 10x85# clean, 5x85# clean
5.041.67%
15
Wednesday, September 27, 2017Patsy Marshall
For time: 50 wall-ball shots, 15 cleans, 135 lb., 50 wall-ball shots, 10 cleans, 185 lb., 50 wall-ball shots, 5 cleans, 225 lb.
s0:12:26
Beginner. 30 wall ball shots, 10# to 9ft target, 12x55# clean, 9x65# clean, 3x55# clean
4.033.33%
16
Tuesday, September 26, 2017Patsy Marshall
For time: 120 double-unders, 60 chest-to-bar pull-ups, 60 hang power snatches, 120 double-unders. Men use 95-lb. barbell. Women use 65-lb. barbell
s0:22:56
50 cal airbike, 60 black band plups prom on most, 60 hang power snatch 15#, 10 cal airbike
3.025.00%
17
Tuesday, September 26, 2017Kameron Shelton
For time: 120 double-unders, 60 chest-to-bar pull-ups, 60 hang power snatches, 120 double-unders. Men use 95-lb. barbell. Women use 65-lb. barbell
s0:17:29
150 single unders, 60 green band jumping pull-ups, 60 hang power snatch 45#, 150 single unders
2.016.67%
18
Monday, September 25, 2017Patsy Marshall
9-15-21 reps for time of: Thrusters, Bar-facing burpees
s0:14:5535# thrusters1.08.33%
19
Monday, September 25, 2017Brian Vanderkoy
9-15-21 reps for time of: Thrusters, Bar-facing burpees
s0:12:0135# thrusters
20
Friday, September 22, 2017Patsy Marshall
Overhead squat 5-5-5 reps, Snatch balance 3-3-3 reps, Hang squat snatch 1-1-1 reps. Post loads to comments.
s105# (315# total)
mechanics. prom on ohs, snatch balance and hang squat snatch.
315.0
21
Thursday, September 21, 2017Patsy Marshall
5rft: 60-second L-sit hold, 30-cal. row. Each round, accumulate a total of 60 seconds holding the L-sit. Post time to comments.
s0:14:35
5rft: 30 sec knee tuck, 15 cal row. recorded exercise and round times.
22
Thursday, September 21, 2017Kameron Shelton
5rft: 60-second L-sit hold, 30-cal. row. Each round, accumulate a total of 60 seconds holding the L-sit. Post time to comments.
s0:14:18
5rft: 30 sec knee tuck, 20 cal row. recorded exercise and round times.
23
Thursday, September 21, 2017Shane Rosselle
5rft: 60-second L-sit hold, 30-cal. row. Each round, accumulate a total of 60 seconds holding the L-sit. Post time to comments.
rx0:20:13tried to get 15 seconds on the L-sit hold. Wasn't pretty!
24
Wednesday, September 20, 2017Patsy Marshall
Loredo: 6rft - 24 squats, 24 push-ups, 24 walking-lunge step, Run 400 meters. Post time to comments.
s0:28:56
prom squats, bench + 2x35# plate push-ups, prom walking lunges
25
Wednesday, September 20, 2017Kameron Shelton
Loredo: 6rft - 24 squats, 24 push-ups, 24 walking-lunge step, Run 400 meters. Post time to comments.
s0:35:255rdssqt + pulungerunsqt + pulungerunsqtspulungerunsqtpulungerunsqtpulungerunsqtpulungeruntotalavg sqtavg puavg lunge avg runavg round
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Wednesday, September 20, 2017Shane Rosselle
Loredo: 6rft - 24 squats, 24 push-ups, 24 walking-lunge step, Run 400 meters. Post time to comments.
rx0:25:11
Sat 9/23/17. Recorded on watch, but forgot to press lap for some exercises. See right
0:01:010:00:370:02:030:01:160:00:440:02:040:00:430:00:420:00:410:02:130:00:400:00:400:00:460:02:170:00:410:00:500:00:410:02:200:00:390:00:420:00:440:02:070:25:120:00:390:00:410:00:420:02:110:04:12
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Tuesday, September 19, 2017Patsy Marshall
For time: 50 hip extensions,15-ft. rope climb, 5 ascents, 40 hip extensions, 15-ft. rope climb, 4 ascents, 30 hip extensions, 15-ft. rope climb, 3 ascents, 20 hip extensions, 15-ft. rope climb, 2 ascents, 10 hip extensions, 15-ft. rope climb, 1 ascent, Post time to comments.
s0:12:37good mornings, lay-to-stand
28
Tuesday, September 19, 2017Kameron Shelton
For time: 50 hip extensions,15-ft. rope climb, 5 ascents, 40 hip extensions, 15-ft. rope climb, 4 ascents, 30 hip extensions, 15-ft. rope climb, 3 ascents, 20 hip extensions, 15-ft. rope climb, 2 ascents, 10 hip extensions, 15-ft. rope climb, 1 ascent, Post time to comments.
s0:09:5730-5, 25-4, 20-3, 15-2, 10-1. lay-to-stand.
29
Tuesday, September 19, 2017Shane Rosselle
For time: 50 hip extensions,15-ft. rope climb, 5 ascents, 40 hip extensions, 15-ft. rope climb, 4 ascents, 30 hip extensions, 15-ft. rope climb, 3 ascents, 20 hip extensions, 15-ft. rope climb, 2 ascents, 10 hip extensions, 15-ft. rope climb, 1 ascent, Post time to comments.
rx0:09:10
Sun 9/24/17. Unbroken and fairly fast hip extensions on Nautilus machine. Max maybe 5-10 seconds rest between rope climbs. 2 footholds each round except for a about 3 rope climbs. speedbag timer shut off not sure if the time was a bit more. at 2:53 I was done with the first round. Could've been more like 5:
30
Friday, September 15, 2017Patsy Marshall
30-20-10 reps: GHD sit-ups, Toes-to-bars, Wall-ball shots, 20-lb. ball. Post time to comments.
s0:09:13
30-20-10: hanging knee raise, abmat sit-ups, prom wall ball 6#
31
Friday, September 15, 2017Shane Rosselle
30-20-10 reps: GHD sit-ups, Toes-to-bars, Wall-ball shots, 20-lb. ball. Post time to comments.
rx0:11:06
Sat 9/16/17. Need work keeping the rythm on t2b after fatigue. Practiced a set of 10 afterwards. 10-10-10, 20, 10 on wbs. Should've done 30 unbroken on the first set.
32
Friday, September 15, 2017Grace Rosselle
For time: 11 med ball toss overs 6# 24" box, 11 burpees, 12 two-arm dumbbell snatches 5#, 2 x 400m runs, 4# med ball walk around house.
rxwho knows
my little sweety wanted to work out. we worked on tuck and roll after jumping after the workout.
33
Thursday, September 14, 2017Patsy Marshall
Hang power clean 3-3-3-3-3-3-3 reps. Post loads to comments.
rx73# (493# total)Good work today.65.065.072.572.572.572.572.5492.50:02:070:00:54
34
Thursday, September 14, 2017Kameron Shelton
Hang power clean 3-3-3-3-3-3-3 reps. Post loads to comments.
rx95# (595# total)First time cleaning. Not a bad start.757585858595955950:01:230:02:06
35
Friday, September 15, 2017Shane Rosselle
Hang power clean 3-3-3-3-3-3-3 reps. Post loads to comments.
rx175# (1155# total)
Sat 9/16/17. Jumping and landing helped in the heavier rounds going back down.
155.0165.0170.0175.0160.0162.5167.511550:01:560:02:26
36
Wednesday, September 13, 2017Kameron Shelton
Emily: 10rft - 30 double-unders, 15 pull-ups, 30 squats, 100-m sprint. Rest 2 minutes. Post time to comments.
s0:22:165 rds. 30 single unders, 10 ring rows, 20 squats, 100m sprint0:02:170:02:56
37
Tuesday, September 12, 2017Patsy Marshall
7 2:00 rounds of: 25-cal. row. 205-lb. jerks, max reps. There is no rest between rounds. Post total number of jerks completed to comments.
s31 reps10 cal row, 35# jerks95566310:01:560:02:06
38
Monday, September 11, 2017Patsy Marshall
4 reft: 800-meter run Rest as needed between efforts. Post times for each round to comments.
s0:20:57scaled to 400m walk.0:05:020:05:020:05:270:05:260:20:57
39
Friday, September 8, 2017Patsy Marshall
5 rft: Swim 100 yards, 30 push-ups. Post time to comments.
s0:17:43Very consistent. Good job on the rower.
40
Friday, September 8, 2017Shane Rosselle
5 rft: Swim 100 yards, 30 push-ups. Post time to comments.
rx
41
Thursday, September 7, 2017Patsy Marshall
Back squat 10-5-3-1-1-1-3-5-10 reps. Post loads to comments.
s85# x 10 (495# total)
Took it easy until her leg was warmed up. Kept asking to go heavier so I let her.
35353555555565758585495
42
Thursday, September 7, 2017Shane Rosselle
Back squat 10-5-3-1-1-1-3-5-10 reps. Post loads to comments.
rx255# x 1 (1775# total)
Sat 9/9/17. concentrated on knees out and quick bound out of the bottom.
1351852052252552252051851552551775
43
Wednesday, September 6, 2017Patsy Marshall
21-15-9 reps for time of: 50-lb. dumbbell squat clean thrusters, Pull-ups. Post time to comments.
s0:07:50used 15# dumbbells & black band plups.
44
Wednesday, September 6, 2017Shane Rosselle
21-15-9 reps for time of: 50-lb. dumbbell squat clean thrusters, Pull-ups. Post time to comments.
s0:07:35
Sat 9/9/17. used 35# dumbbells. 14-7 sct, 21 ub plups, 10-5 sct, 15 ub plups, 5-4 sct, 9 ub plups. Lots of time transitioning - maybe about 15-30 seconds each transition.
45
Tuesday, September 5, 2017Patsy Marshall
For time: 155-lb. snatches, 30 reps. Post time to comments.
rx0:03:36used 22# barbell.
46
Tuesday, September 5, 2017Shane Rosselle
For time: 155-lb. snatches, 30 reps. Post time to comments.
s0:04:54
Sat 9/10/17. Used 110#. Strategy was to go 6x5. Not happening. Did a set of 4 and recognized that was too much. Singles afterwards. Missed 2 snatches.
47
Friday, September 1, 2017Shane Rosselle
3rft: 15 chest-to-bar pull-ups, 20 burpees, 15 sumo deadlift high pulls, 95 lb. Post time to comments.
rx0:10:33
9-6, 6-3-2-2-1-1, 6-4-3-1-1 c2b, ub burpees, 8-7, 8-5-1-1, 5-5-3-1-1 sdhp. 2:38 first round. Focused on shortening the rest time.
48
Friday, September 1, 2017Patsy Marshall
3rft: 15 chest-to-bar pull-ups, 20 burpees, 15 sumo deadlift high pulls, 95 lb. Post time to comments.
s0:15:1315 black band cob/c2b plups, 15 burpees, 15 sdhp 35#
49
Thursday, August 31, 2017Patsy Marshall
For time: 5 rope climbs, 15-ft. rope, 75 thrusters, 75 lb., 50 dips, 5 rope climbs, 15-ft. rope, 50 overhead squats, 75 lb., 75 sit-ups, 5 rope climbs, 15-ft. rope. Post time to comments.
s0:09:59
5 lts, 50 p. press 35#, 30 green band dips, 5 lts, 25 air squats, 30 sit-ups, 5 lts
50
Thursday, August 31, 2017Fabian Orozco, Sr
For time: 5 rope climbs, 15-ft. rope, 75 thrusters, 75 lb., 50 dips, 5 rope climbs, 15-ft. rope, 50 overhead squats, 75 lb., 75 sit-ups, 5 rope climbs, 15-ft. rope. Post time to comments.
s0:25:48
400m run, 75 back thrusters pvc, 50 lunge steps, 400m run, 50 hip extensions, 75 sit-ups, 400m run
51
Thursday, August 31, 2017Fabian Orozco
For time: 5 rope climbs, 15-ft. rope, 75 thrusters, 75 lb., 50 dips, 5 rope climbs, 15-ft. rope, 50 overhead squats, 75 lb., 75 sit-ups, 5 rope climbs, 15-ft. rope. Post time to comments.
s0:20:58
5 lts, 50 thrusters 45#, 30 dips, 5 lts, 25 wg p. jerks 45#, 75 sit-ups, 5 lts
52
Wednesday, August 30, 2017Patsy Marshall
Dunn: AMRAP 19:00 - 3 muscle-ups, 1 shuttle sprint, 5 yards, 10 yards, 15 yards, 6 burpee box jump-overs, 20-in. box, On the burpees, jump over the box without touching it.Post rounds completed to comments.
s5 rds5 ring transitions, 6 - 12" box step up and overs.
53
Wednesday, August 30, 2017Shane Rosselle
Dunn: AMRAP 19:00 - 3 muscle-ups, 1 shuttle sprint, 5 yards, 10 yards, 15 yards, 6 burpee box jump-overs, 20-in. box, On the burpees, jump over the box without touching it.Post rounds completed to comments.
rx9 rds + 2 muscle ups
Done on Sunday @ 9:40am. All unbroken muscle ups. Shaky on the last sets. Can go faster on the runs. Mostly hit the target for my current shape. Much better on muscle ups
0:01:330:01:440:01:500:01:580:01:580:01:560:02:090:02:270:02:300:18:050:02:01
54
Tuesday, August 29, 2017Patsy Marshall
AMRAP 7:00 - 5 box jumps, 30 in., 225-lb. cleans, 3 reps. Post rounds completed to comments.
s11 rds + 7 reps5 box jumps 12", 3 cleans 55#
55
Monday, August 28, 2017Shane Rosselle
Overhead squat 5-5-5-5-5 reps. Post loads to comments.
rx165# (755# total)
focused on aggression and smooth snatch balance on first rep.
145155165150140755
56
Monday, August 28, 2017Patsy Marshall
Overhead squat 5-5-5-5-5 reps. Post loads to comments.
s48# (198# total)partial rom. 3535354548198
57
Friday, August 25, 2017Shane Rosselle
Tabata Something Else - Tabata pull-ups, Tabata push-ups, Tabata sit-ups, Tabata squats. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals to comments.
rx359 repscompleted on Saturday 8/26 @ 10:45am866088125359
58
Friday, August 25, 2017Patsy Marshall
Tabata Something Else - Tabata pull-ups, Tabata push-ups, Tabata sit-ups, Tabata squats. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals to comments.
s246 repsblack band pull-ups, prom bench push-ups, prom squats48506583246
59
Thursday, August 24, 2017Patsy Marshall
5 rft: Row 500 meters, 135-lb. bench presses, 15 reps. Post time to comments.
s0:17:0275# bench press, 300m row
60
Thursday, August 24, 2017Shane Rosselle
5 rft: Row 500 meters, 135-lb. bench presses, 15 reps. Post time to comments.
s0:24:37115# bench press
61
Thursday, August 24, 2017Fabian Orozco, Sr
5 rft: Row 500 meters, 135-lb. bench presses, 15 reps. Post time to comments.
s0:18:27push-ups
62
Thursday, August 24, 2017Fabian Orozco
5 rft: Row 500 meters, 135-lb. bench presses, 15 reps. Post time to comments.
s0:24:10115# bench press
63
Wednesday, August 23, 2017Patsy Marshall
21-15-9 reps for time of: 185-lb. front squats, 14-lb. med-ball GHD sit-ups. Post time to comments.
s0:05:21
64
Tuesday, August 22, 2017Fabian Orozco, Sr
10 2-minute rounds of: 50-yard swim, Max-rep 35-lb. dumbbell power clean and jerks. There is no rest between rounds. Post total number of reps completed to comments.
s77 reps200m run, b.bag squats
65
Tuesday, August 22, 2017Shane Rosselle
10 2-minute rounds of: 50-yard swim, Max-rep 35-lb. dumbbell power clean and jerks. There is no rest between rounds. Post total number of reps completed to comments.
s73 reps15 cal row per round
66
Monday, August 21, 2017Fabian Orozco, Sr
Back squat 3-3-3-3-3 reps. Post loads to comments.
rx195# (805# total)125145165175195805
67
Monday, August 21, 2017Shane Rosselle
Back squat 3-3-3-3-3 reps. Post loads to comments.
rx235# (1075# total)2052252352052051075
68
Friday, August 18, 2017Kameron Shelton
3 rft: 30 pull-ups, 400-meter run. Post time to comments.
s0:13:0620 ring rows per round
69
Friday, August 18, 2017Patsy Marshall
3 rft: 30 pull-ups, 400-meter run. Post time to comments.
s0:19:52black band pull-ups
70
Thursday, August 17, 2017Patsy Marshall
4 rft: 25 push presses, 95 lb., 50-cal. row, 100 double-unders. Post time to comments.
s0:33:0235# p.press, 40-cal row, 50 12" step ups
71
Thursday, August 17, 2017Melanie Reinke
4 rft: 25 push presses, 95 lb., 50-cal. row, 100 double-unders. Post time to comments.
s0:28:1155# p.press, 40-cal row, 50 single unders
72
Thursday, August 17, 2017Fabian Orozco
4 rft: 25 push presses, 95 lb., 50-cal. row, 100 double-unders. Post time to comments.
s0:23:5375# p.press, 40-cal row, 50 double unders
73
Thursday, August 17, 2017Fabian Orozco, Sr
4 rft: 25 push presses, 95 lb., 50-cal. row, 100 double-unders. Post time to comments.
s0:28:2020# b.bag jumps, 40-cal row, 100 single unders
74
Thursday, August 17, 2017Leticia Orozco
4 rft: 25 push presses, 95 lb., 50-cal. row, 100 double-unders. Post time to comments.
s0:23:173rds: 20x35# p.press, 30-cal row, 100 single unders
75
Wednesday, August 16, 2017Melanie Reinke
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps. Post loads to comments.
rx80# (500# total)65657070757580500
76
Wednesday, August 16, 2017Patsy Marshall
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps. Post loads to comments.
s52# (277# total)31424735353552277
77
Wednesday, August 16, 2017Shane Rosselle
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps. Post loads to comments.
rx125# (720# total)upward tension, tight back arch, hit the pocket11011511511511525125720
78
Tuesday, August 15, 2017Melanie Reinke
Cindy - Complete as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups,15 squats OR Mary - Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups, 10 one-legged squats, alternating, 15 pull-ups. Post your choice of girl and rounds completed to comments.
s9 rds + 22 reps
79
Tuesday, August 15, 2017Fabian Orozco, Sr
Cindy - Complete as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups,15 squats OR Mary - Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups, 10 one-legged squats, alternating, 15 pull-ups. Post your choice of girl and rounds completed to comments.
s13 rds + 26 reps
80
Tuesday, August 15, 2017Patsy Marshall
Cindy - Complete as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups,15 squats OR Mary - Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups, 10 one-legged squats, alternating, 15 pull-ups. Post your choice of girl and rounds completed to comments.
s15 rds + 1 rep
81
Tuesday, August 15, 2017Shane Rosselle
Mary - Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups, 10 one-legged squats, alternating, 15 pull-ups. Post your choice of girl and rounds completed to comments.
rx10 rds + 2 reps
unbroken pull-up, unbroken hspu, once i got warm for the pistols they went well. slow rests between exercises.
82
Tuesday, August 15, 2017Kameron Shelton
Cindy - Complete as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups,15 squats OR Mary - Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups, 10 one-legged squats, alternating, 15 pull-ups. Post your choice of girl and rounds completed to comments.
s5 rds + 5 repsCindy. green band pull-ups.
83
Monday, August 14, 2017Patsy Marshall
40-30-20-10 reps for time of: 30-inch box jumps, GHD sit-ups. Post time to comments.
s0:09:5212" step ups, abmat sit-ups
84
Monday, August 14, 2017Shane Rosselle
40-30-20-10 reps for time of: 30-inch box jumps, GHD sit-ups. Post time to comments.
rx0:12:55Step down on all box jumps. Good confidence builder!
85
Monday, August 14, 2017Fabian Orozco, Sr
40-30-20-10 reps for time of: 30-inch box jumps, GHD sit-ups. Post time to comments.
s0:12:4924" box step ups, abmat sit-ups
86
Monday, August 14, 2017Fabian Orozco
40-30-20-10 reps for time of: 30-inch box jumps, GHD sit-ups. Post time to comments.
s0:10:50abmat sit-ups
87
Monday, August 14, 2017Leticia Orozco
40-30-20-10 reps for time of: 30-inch box jumps, GHD sit-ups. Post time to comments.
s0:12:0120" box step ups/jumps, abmat sit-ups
88
Friday, August 11, 2017Patsy Marshall
17.5 - 10 rounds for time of: 9 thrusters, 35 double-unders, Men use 95 lb., Women use 65 lb. Post rounds/reps completed to comments.
s0:17:3215# thruster prom, 10 cal row
89
Friday, August 11, 2017Kameron Shelton
17.5 - 10 rounds for time of: 9 thrusters, 35 double-unders, Men use 95 lb., Women use 65 lb. Post rounds/reps completed to comments.
s0:22:5615# thruster, 35 single unders
90
Thursday, August 10, 2017Fabian Orozco, Sr
Deadlift 7-7-7-7-7-7-7 reps. Post loads to comments.
s120# (600# total)Dip belt squats45557590100115120600
91
Thursday, August 10, 2017Olga Cano
Deadlift 7-7-7-7-7-7-7 reps. Post loads to comments.
rx125# (700# total)758595100105115125700
92
Thursday, August 10, 2017Shane Rosselle
Deadlift 7-7-7-7-7-7-7 reps. Post loads to comments.
rx285# (1585# total)
Feel the improvement from just a few deadlift workouts. keep the arm perpendicular to the floor.
1852052252452652851751585
93
Thursday, August 10, 2017Patsy Marshall
Deadlift 7-7-7-7-7-7-7 reps. Post loads to comments.
rx205# (1055# total)1001151351401751852051055
94
Thursday, August 10, 2017Kameron Shelton
Deadlift 7-7-7-7-7-7-7 reps. Post loads to comments.
rx155# (955# total)115125155145145135135955
95
Wednesday, August 9, 2017Patsy Marshall
5 rft: 400-m run, 15 left-arm kettlebell snatches, 1 pood, 15 right-arm kettlebell snatches, 1 pood. Post time to comments.
s0:19:204rds, 15# both arms, 15 reps, 500m row
96
Wednesday, August 9, 2017Fabian Orozco, Sr
5 rft: 400-m run, 15 left-arm kettlebell snatches, 1 pood, 15 right-arm kettlebell snatches, 1 pood. Post time to comments.
s0:25:3725# right arm, 0# left arm. 5rds
97
Wednesday, August 9, 2017Olga Cano
5 rft: 400-m run, 15 left-arm kettlebell snatches, 1 pood, 15 right-arm kettlebell snatches, 1 pood. Post time to comments.
s0:24:1015# both arms, 15 reps. 4rds
98
Wednesday, August 9, 2017Shane Rosselle
5 rft: 400-m run, 15 left-arm kettlebell snatches, 1 pood, 15 right-arm kettlebell snatches, 1 pood. Post time to comments.
s0:20:18
1x400m run, 4x500m row (right calf was cramping). unbroken snatches felt ok. did well to keep rows under 2:00.
99
Wednesday, August 9, 2017Mark Schwab
5 rft: 400-m run, 15 left-arm kettlebell snatches, 1 pood, 15 right-arm kettlebell snatches, 1 pood. Post time to comments.
rx0:19:12Finished in the rain. Good consistent pace.
100
Tuesday, August 8, 2017Patsy Marshall
Amanda .45 - 13-11-9-7-5 reps for time of: Muscle-ups, Squat snatches. Men use 135-lb. barbell. Women use 95-lb. barbell. Post time to comments.
s0:12:53
double green band pull-ups, green band dips, partial rom squat snatch w/15# bar
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wod stats
Jake
DonnaRae
Leti 29_170804
Fabian 56_170804
Fabian, Sr 112_170803
Mark 102_170803
Melanie 84_170803
Olga 80_170803
Patsy 63_170803
Shane 40_170804