WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark WOD was Gwen on Dec 13,2017 (2 days ago)


'CRU' (Time)
Warm Up (8 minutes) Trainer's Choice  

A. Practice - Front Squat (15 Minutes)  
6 Rounds of 3 Squats (3 Sec. hold @ bottom)  
*Start @ 135/95 from the floor*

B. Performance - CRU  
12 min amrap  
24 du,  
12 ttb,  
6 dead lifts 225/185

rest 5 minutes  

6 Rounds of:
24 du
12 ttb
6 dead lifts 225/185
0% 0%
Programmed: Tue,Aug 11,2015
1st2+16/3Alison Tue,Aug 11,2015
2nd4, 15:27Traci Tue,Aug 11,2015
3rd5+24/ 18:36Dara Tue,Aug 11,2015
1st5+9/12:50 Ron Tue,Aug 11,2015
2nd5+32/15:40 Dan O Tue,Aug 11,2015
3rd4+14/21:40 Terry Tue,Aug 11,2015
'Danny' (Reps)
Warmup: circle of love

WOD:
'Danny'

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

AMRAP20
30 box jumps (24/20)
20 push press (115/75)
0% 0%
Programmed: Sat,Jun 13,2015
1st425 Brooke Sat,Jun 13,2015
'DG' (Rounds)
Warm up
Trainer's choice

WOD
'DG'
AMRAP10
8 T2B
8 DB thrusters (35/20)
12 DB walking lunge (35/20)

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
0% 0%
Programmed: Fri,Apr 21,2017
1st7+10 Angie Fri,Apr 21,2017
2nd6+11 Lauren Fri,Apr 21,2017
3rd6+2 Cynthia Fri,Apr 21,2017
1st6+11 Travis Fri,Apr 21,2017
2nd6+6 Terry Fri,Apr 21,2017
3rd6 Sean Fri,Apr 21,2017
'DT' (Time)
Warm Up - trainer's choice

WOD (If you want to RX, have someone count your reps)
'DT'
Five rounds for time of:
12 Deadlifts 155/105  
9 Hang power clean 155/105
6 Push jerk 155/105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
100% 0%
1st9:21 Jodi Wed,Aug 23,2017
2nd12:44 Nicolle Wed,Aug 23,2017
3rd12:46 Whitney Wed,Aug 23,2017
1st8:05 Jake Wed,Aug 23,2017
2nd8:23 Travis Wed,Aug 23,2017
3rd9:00 Mike W Wed,Aug 23,2017
'Eva' (Time)
Warm up - trainer's choice

WOD
'Eva'
5 rounds of  
800m run
30 KBS (55/35)
30 pull ups
0% 0%
Programmed: Thu,May 19,2016
1st38:30Janet Thu,May 19,2016
2nd42:46Brooke Thu,May 19,2016
3rd42:50Alison Thu,May 19,2016
1st38:08 Ron Thu,May 19,2016
'Griff' (Time)
Location:  
Thunder Ridge Middle School
5250 S Picadilly St
Aurora, CO 80015

Warmup: trainer's choice - warm up for running.

WOD
'Griff'

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Run 800m forward
Run 400m backward
Run 800m forward
Run 400m backward

Then, if you are feeling jumpy

Bear crawl the length of the soccer/football field and frog jump back
0% 0%
Programmed: Sat,Jun 20,2015
1st14:07 Janet Sat,Jun 20,2015
1st11:48 Ron Sat,Jun 20,2015
2nd16:58 Marcus Sat,Jun 20,2015
3rd17:11 Travis Sat,Jun 20,2015
'Manion' (Time)
Warm Up - Trainer's choice

WOD: 'Manion'
Seven rounds for time of:
Run 400 meters
29 Back Squats 135/95

Partner up if you choose and break up the squats anyway, anyhow

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
0% 0%
1st30:00Jodi Sat,Jun 21,2014
2nd40:xxKatrisha Mon,Jun 25,2012
3rd45:03Melissa Mon,Jun 25,2012
1st35:27 Jake Sat,Jun 21,2014
2nd37:47 Travis Sat,Aug 6,2016
3rd37:14Gavin Mon,Jun 25,2012
'The Girls Friday' - Nasty Girls (Time)
Warmup: trainer's choice

Skill: take 10 min to find max unbroken double unders

WOD:  
'Nasty Girls'
3 rounds
50 air squats
7 muscle ups
10 power cleans (135/95)

Extra: mobility - work those shoulders/arms
0% 0%
Programmed: Fri,Jun 12,2015
1st30:17Alison Fri,Jun 12,2015
1st16:51 Gavin Fri,Jun 12,2015
2nd18:40 Nathan Fri,Jun 12,2015
3rd20:58 Marcus Fri,Jun 12,2015
0 to 100 real quick (Time)
Warmup: trainer's choice

Skill: front squat

Strength:  
AMRAP5
Front squat (135/95)

WOD
100 double unders
50 box jumps (24/20)
40 KB snatch (per arm, 80 total) (55/35)
30 deadlift (225/155)
20 box jump overs (24/20)
10 TGU (55/35)
100% 0%
Programmed: Mon,Jun 15,2015
1st13:34 Lauren Mon,Jun 15,2015
2nd14:07 Jodi Mon,Jun 15,2015
3rd29:57 Alison Mon,Jun 15,2015
1st27:50 Nathan Mon,Jun 15,2015
2nd28:29 Ron Mon,Jun 15,2015
3rd19:51Marcus Mon,Jun 15,2015
01.09.14 (Time)
Warmup: Trainers choice (10min)

Strength
3-3-3-3 drop front squat
40% of 1RM back squat
Drop down - FAST - like the catch at the bottom of a squat clean and hold for 3 seconds before standing

Pre-WOD
Death by sprints
5 mats down, 5 mats back = 1 sprint
Clock starts, do 1 sprint
Clock says 1:00, do 2 sprints
Clock says 2:00, do 3 sprints
Continue until you fail

WOD
50 box jumps (24/20)
40 squats
30 pullups
20 turkish get-ups (40/20# DB - 1 per arm)
10 power cleans (80% of max weight from yesterday)
5 rope climbs

Extra Credit
EMOM5
20 AbMat situps
0% 0%
Programmed: Thu,Jan 9,2014
1st16:25 Katrisha Thu,Jan 9,2014
2nd16:50Mallory Thu,Jan 9,2014
3rd19:30Alison Thu,Jan 9,2014
1st17:05 Ron Thu,Jan 9,2014
2nd17:15Terry Thu,Jan 9,2014