| 04/14/2020 |
#634..."SOLAR SYSTEM" |
100 back squats 135
100 push press 70
4-14-20me=16:10
|
16m 10s
Performed as RX |
| 03/20/2020 |
#628..."BULDING IMMUNE SYSTEM KEBER" |
4 RFT
8 hc
8 curls
8 back squats
8 kbs
3-20-20me/tj= 9:20
|
9m 20s
Performed as RX |
| 02/21/2020 |
#618..."DRACULA AKA KUTZ LEAVES MESSY WEIGHT ROOM" |
AMRAP 20
5 back squats
3 bench
50m run
2-21-20me/TJ/Pena= 13 rounds
|
20m 00s
Performed as RX |
| 02/13/2020 |
#615...'PROMESA SNITCH" |
4RFT
8 back squats
8 curls
100m run
50m sled drag
8 KNE
100m run
2-13-20me=15:35, Pena=16:07, Miggy=000
|
15m 35s
Performed as RX |
| 01/17/2020 |
#608.."DRACULA REDUX" |
19 AMRAP
5 back squats 135#
3 bench 135#
10 bench sit ups
1-17-20me=14 rounds
|
19m 00s
Performed as RX |
| 05/29/2019 |
#577...."3 hours, 1 sentence supplement" |
20 AMRAP
50m run
25m hammy run-backward.1 round
5-29-19.me=23 rounds
|
20m 00s
Performed as RX |
| 05/06/2019 |
#570.All day Earl |
1-10 deadlifts 135#
10-1 back squats 135#
100m run after every dl/bs combo
5-6-19me/earl=18:58
|
18m 58s
Performed as RX |
| 04/30/2019 |
#569Telford-contact IT |
5 min ass bike
3 x 5 roman chairs
2rounds
100m run
10 back squats 155#
Then
2 rounds
200m run
5 back squats 155#
4-30-19me=14:52
|
14m 52s
Performed as RX |
| 04/29/2019 |
#568Denied by Daddy. |
5 RFT
100m run
5 back squats 155#
100m run
5 goblet squats #70
4-29-19me=14:54
|
14m 54s
Performed as RX |
| 04/17/2019 |
#565implied burger |
3 RFT
300m sled drag 125#
100m back run/hammys
4-17-19me=17:42
|
17m 42s
Performed as RX |
| 04/08/2019 |
#564.Post Tahoe-Challenger Crew |
1 RFT
100m run, 20 air squats
50m walk backward w/ 25# DB
Then
3 round then 400m run
2 rounds then 300m run
1 round then 200m run
4-8-19me=22:03
|
22m 03s
Performed as RX |
| 04/01/2019 |
#561Dr Pasteur was a joke |
10-1 back squats 185#
1-10 deadlifts 185#
4-1-19me=17:07
|
17m 07s
Performed as RX |
| 03/18/2019 |
#560.Thats y we dont do crystal meth |
4 RFT
8 back squats 165#
50m sled drag 125#
8 box step ups
8 goblet squats 53#
3-18-19.me=13:19, Williams=14:20
|
13m 19s
Performed as RX |
| 02/04/2019 |
#550..."Imagine if my team lost".... |
4 RFT
8 back squats 135#
3 manmakers 25#
8 bench 135#
50m runcloseout-400m run
2-4-19.pace=15:37, bidnet=14:16, Williams=16:15
|
15m 37s
Performed as RX |
| 11/01/2018 |
#535.."mmm,mmm-lady from we were soldiers..." |
7 RFT
150m sled drag
(75 forward, 75 backward)
10 bosu ball situps
11-1-18.me=20:27
|
20m 27s
Performed as RX |
| 10/23/2018 |
#530..."beta".... |
15 RFT
5 sit ups
5 back squats 185#
5 deadlifts 135#
10-23-18me/marcos=21:40
|
21m 40s
Performed as RX |
| 10/15/2018 |
#525..."Stritzel's Doppelganger"... |
1-2-3-4-5-6-7-8-9-10
Back squats 135#
50m run each set10:41
Rest 90 seconds then.
10-9-8-7-6-5-4-3-2-1
Deadlifts 135#
50m run each set11:40
10-15-18me=23:51 including rest
|
23m 51s
Performed as RX |
| 10/08/2018 |
#522..."Whom to trust?".... |
10 RFT
10 back squats 135#
100m run
30 seconds rest each set
10-8-18me=16:08, Stritzel=16:58, kutz=17:05, Blehm=16:24
|
16m 08s
Performed as RX |
| 10/02/2018 |
#276...weights |
weights |
45m 00s
Performed as RX |
| 09/10/2018 |
#513...'Doing WOD Correctly"... |
5 RFT
100 m run
50m standing broad jump, walk back
9-10-18.me=18:48
|
18m 48s
Performed as RX |
| 09/04/2018 |
#14..."Butt Cramp".... |
20 Back squats, BW / 75% BW
40 Box jumps, 24"/20"
15 Back squats
30 box jumps
10 Back squats
20 Box jumps
5 Back squats
10 Box jumps
me=9:13 165#, earl=8:41 135# |
9m 13s
Performed as RX |
| 08/28/2018 |
#410..."Dracula"... |
20 AMRAP
3 bench 135#
5 back squats 185#
8-28-18me=23 rounds PR
|
20m 00s
Performed as RX |
| 08/15/2018 |
#505..."and thats the first time I met Pace".. |
5 RFT
100m run
100m run hammy-backwards
10 hang cleans 95#
8-15-18me=13:39, breandan=13:19=6 rds
|
13m 39s
Performed as RX |
| 08/09/2018 |
#502..."REM"... |
10 RFT
3 deadlifts 225#
3 back squats 185#
3 db bench
8-9-18me/Brendan=14:45, logan=16:11
|
14m 45s
Performed as RX |
| 08/07/2018 |
#509..."Blehm is no soothsayer".. |
4 RFT
10 back squats 185#
8 curls
1 min ass bike
10 wall balls
8 good mornings
8-7-18me=14:45, Brendan=14:30
|
14m 45s
Performed as RX |
| 07/25/2018 |
#500..."No cerrado el gato".... |
5 RFT
31 back squats 135#
12 power cleans 95#
8 db arm curls
7-25-18me=26:04, bidnet=20:02, Brendan=21:30
|
26m 04s
Performed as RX |
| 07/10/2018 |
#495..."Just the Tip Marcos".... |
1-2-3-4-5-6-7-8-9-10
Backsquats 185#
10-9-8-7-6-5-4-3-2-1
Deadlifts 185#
7-10-18me/Brendan=completed
|
1 rounds 110 reps
Performed as RX |
| 06/25/2018 |
#489.."No Advice shall be taken" |
11-10-9-8-7-6-5-4-3-2-1
Deadlifts 225#
Burpees
100m run
6-25-18me=36:15, Brendan=27:29, kutz=29:15, Stritzel=11-6, 15:00, DNF-Back/vagina
|
36m 15s
Performed as RX |
| 06/19/2018 |
#487..."Whining like Logan" |
100 back squats135#
100 deadlifts135#
100 box step ups
Any set, any number of reps
6-19-18me/Brendan=30:01, kutz=30:36
|
30m 01s
Performed as RX |
| 06/01/2018 |
#410..."Super Dracula" |
30 AMRAP
5 back squats 135#
3 bench 155#
100m run
6-1-18me=16 rds, Kirchert=20 rds, cox=21 rds |
30m 00s
Performed as RX |
| 05/12/2018 |
#473..."Y Josel Y" |
102 deadlifts 135#
102 back squats 135#
1002 m farmer carry 53/35#
Any order, any # of reps you want
102 Jose Corporal Badge number
5-12-18me=31:29, cox=28:53,Blehm=30:15
zack=41:36 |
31m 29s
Performed as RX |
| 04/13/2018 |
#464...."Free Pizza" |
7 RFT
10 back squats 165#
100m row
10 deadlifts 135#
5 cal bike
4-13-18me=24:22
|
24m 22s
Performed as RX |
| 04/08/2018 |
#384......"20,000# JJJ" |
Get to 20,000 # using the 4 exercises, one rep at a time
38 repspower clean 95#
37 repspush press 95#
37 repsback squat 185#
37 repsbench 165#
200m run every 5 min (I did 100m)=800m total
37 rounds + 1 rep
Cashout 1 burpee
8-19-17me=41:14
4-8-18..me/drew=36:45 (no running)
|
36m 45s
Performed as RX |
| 04/08/2018 |
#384......"20,000# JJJ" |
Get to 20,000 # using the 4 exercises, one rep at a time
38 repspower clean 95#
37 repspush press 95#
37 repsback squat 185#
37 repsbench 165#
200m run every 5 min (I did 100m)=800m total
37 rounds + 1 rep
Cashout 1 burpee
8-19-17me=41:14
4-8-18..me/drew=36:45 (no running)
zack=28:24 |
36m 45s
Performed as RX |
| 04/07/2018 |
#249..."MPD licks balls cuz they kiss off calls." |
200m
10 deadlifts 185#/40 singles/10 front squats 95#
200m
10 pullups/40 singles/10 t2b
200m
10 lunges(each leg)/40 singles/10 HR pushups
200m
10 push press 95#/40 singles/10 box jumps
200m
10 back squats 95#/40 singles/10 burpees
me=20:19, kirchert=14:11, cox=15:02, earl=15:17 |
20m 19s
Performed as RX |
| 03/30/2018 |
#460..."Starbucks Coffee" |
50 back squats 135#..have to finish all 50 reps b4 moving to bench
50 bench 135#
Every 10 reps = 100m run
35 back squats 135 #
35 bench 135#
Every 10 reps = 100 m run
20 back squats 135#
20 bench 135#
Every 10 reps= run 100 m
3-30-18me=36:33/2100m, Kirchert=32:49/2300m, cox =32:29/2100m, zack=41:23/2100m, jo=31:50/
|
36m 33s
Performed as RX |
| 03/17/2018 |
#208...."Deck of Cards" |
Deck of Cards....man edition
bench 135
deadlift 135
back squats 135
hang cleans 95
j=11,q=12,k=13, A=14
joker= 40 burpees or bro hug
me/cox= 1:19, soto=1:00 1/2 complete |
89m 00s
Performed as RX |
| 03/10/2018 |
#397..."Lester's Choice" |
1:00 run
Benc #95 me-21 kichert-14 cox-24
1:00 run me-29 k-29 c-
KBS 53#
1:00
Assault Bike 1:00
1:00 me-33 k-35 c-39
Push press 65#
1:00
Row 1:00
1:00 me23 k-28 c-36
Wall ball 14#
1:00 me-22 k-18 c-24
DB incline 50#
1:00 me-26 k-16 c-27
Back squats 135#
1:00 me-12 k-24 c-28
Manmakers 25#
:30 sec rest in between each..me/kirchert/cox |
25m 00s
Performed as RX |
| 02/24/2018 |
#208..."Deck of Cards" |
Use whole deck of cards, each number on the card is the number of reps, each suite is a diff exercise, can mix and matchwe did the following:
Diamonds=pushups, spades=sit ups, clubs=squats w/25# plate, hearts=pull-ups, joker=15 burpees
Jack=11, queen=12, king=13, ace=14 reps
hearts-back squats 135
club- bench 135
diamonds- situps
spades-kbs 53
me/cox/kirchert/babs=1:19 |
79m 00s
Performed as RX |
| 02/23/2018 |
#63..."Bear Complex" |
Power cleans-
Front squat-
Push press-
Back squat-
Push press-
No bar on ground, increase weight on each roundall 7 in one round, not individual
2-23-18me/cox/Kirchert/babs=65-75-85-95-105 |
30m 00s
Performed as RX |
| 02/16/2018 |
#450..."No Poop Hole" |
6 RFT
8 dl 185#
8 back squats 185#
50m tire flip
8 goblet squats 53#
2-16-18me=39:56, babs=4 rds, cox=6 rds, Kirchert=8 rds
|
39m 56s
Performed as RX |
| 02/15/2018 |
#397.."Lester's Choice" |
Partner wod.partner A runs/partner B does exercise for the 1 minthen switch.rest :30-45sec
1:00 runme-33 kichert-25 cox-44
Benc #95
1:00 run me-22 k-26 c-30
KBS 53#
1:00 me-29 k-20 c-18
Box jumps
1:00 me-30 k-30 c-29
Push press 65#
1:00 me-21 k-30 c-34
Ab Mat sit ups
1:00 me19 k-24 c-24
Wall ball 14#
1:00 me-22 k-30 c-34
DB incline 35#
1:00 me-83 k-170 c-120
Single unders
1:00 me-23 k-27 c-24
Back squats 95#
1:00 me-12 k-24 c-28
DB Thrusters 30#
|
20m 00s
Performed as RX |
| 02/11/2018 |
#449..."BYE BYE BABS-STEROID SUPER DRACULA" |
25 AMRAP
3 bench 155#
5 back squats 185#
100m run
50m sled drag 170#
2-11-18.ME=10 RDS, BABS=7 RDS, KIRCHERT=11 RDS
|
25m 00s
Performed as RX |
| 02/03/2018 |
#446.."I've Been Here 28 Years" |
1-2-3-4-5-6-7-8-9-10
Bench 155#
50 m run
10-9-8-7-6-5-4-3-2-1
Deadlift 185#
50m run
1-2-3-4-5-6-7-8-9-10
Hang Cleans 115#
50m run
10-9-8-7-6-5-4-3-2-1
Back Squats 185#
50m run
2-3-18me=53:53
|
53m 53s
Performed as RX |
| 01/25/2018 |
#441.."Tweaker Haven-half my age" |
25 deadlifts 135#
25 Bench 135#
25 back squats 135#
25 push press 95#
25 box jumps
25 KBS 53#
25 wall balls 14#
25 sit ups
25 hang cleans 75#
25 good mornings 25#
1-25-18me=21:38
|
21m 38s
Performed as RX |
| 01/13/2018 |
#438..."New schedule is bad idea" |
3 RFT
10 back squats 135#
10 db incline bench 40-50#
50 m tire flip
50m sled drag 125#
50m sled pull 125#
1-13-18me=17:37
|
17m 37s
Performed as RX |
| 01/05/2018 |
#434..."Just Doing Something" |
4 RFT
10 back squats 135#
50m farmer carry 53#
10 abmat sit ups
10 db incline 50#
10 Box jumps
5 man makers 30#
1-5-18me=28:22, miggy=38:41
|
28m 22s
Performed as RX |
| 12/10/2017 |
#426.."Meat was under cooked-but free" |
4 RFT
10 back squats 135#
50m sled drag 125#
10 db incline
50m tire flip= smaller tire
8 good mornings
12-10-17.me=21:24
|
21m 24s
Performed as RX |
| 11/30/2017 |
#106..."Dracula" |
20 AMRAP
3 bench 155#
5 back squats 185#
me=22 rds
miggy=13 rds
zack=23 rds |
20m 00s
Performed as RX |
| 11/23/2017 |
#421..."Mustache" |
8 RFT
200m run
50m farmer carry 62#
50m sled pull-backwards 125#
10 push ups
10 abmat sit ups
11-23-17me=45:54
|
45m 54s
Performed as RX |
| 11/19/2017 |
#420... |
10 RFT
100m run
50m sled drag 135#
50 m sled drag/backwards
11-19-17me=32:01
|
32m 01s
Performed as RX |
| 11/19/2017 |
#424..."Miggy waayyy better than Marcos" |
4 RFT
100m run
50m tire flip
100m run
50m sled drag 125#
100m row
50m sled pull-backwards
11-19-17me=31:14, miggy=34:00
|
31m 14s
Performed as RX |
| 11/12/2017 |
#417.."angels of Death" |
8 RFT
100m run
50m farmer carry 70#
100m row
10 db shoulder 4-60#
100m run
:20 plank
Cashout-400m backwards
11-12-17me=39:27
|
39m 27s
Performed as RX |
| 11/11/2017 |
#416..."Secrecy" |
5 RFT
8 dl 185#
8 bj
8 kbs 53#
8 single arm rows 60#
8 goblet squats 53#
Cashout- 400m backwards
11-11-17me=18:35
|
18m 35s
Performed as RX |
| 11/10/2017 |
#415..."Abbatoir" |
8 RFT
100m run
:30 rope
10 wb 14#
50 singles
10 abmat sit ups
Cashout-400m backwards-hammies
11-10-17me=31:58
|
31m 58s
Performed as RX |
| 10/26/2017 |
#410..."Super Dracula" |
30 AMRAP
5 back squats 135#
3 bench 155#
100m run
10-26-17me/bidnet=20 rounds, zack=22 rds
|
30m 00s
Performed as RX |
| 10/21/2017 |
#408...."Still alone even with Marcos here" |
50 back squats 95#
50 sit ups
50 back squats 75#
150 single unders
50 back squats 55#
50 sit ups
10-21-17me=15:27then 500m row and 400m run=19:46
|
15m 27s
Performed as RX |
| 10/14/2017 |
#405..."Hope you dont Pass" |
5 RFT
100m sled drag 135#
10 back squats 135#
100m run
10 box jumps
10-14-17me=20:03
|
20m 03s
Performed as RX |
| 10/05/2017 |
#401.."Grass is not always Greener" |
4 RFT
100m sled drag 135#
10 wall balls
10 back squats 135#
100m run
10 bj
10-5-17..me=23:52
|
23m 52s
Performed as RX |
| 09/24/2017 |
#397...Lester's Choice" |
Partner wod.partner A runs/partner B does exercise for the 1 minthen switch.rest :30-45sec rest
1:00 run
Bench #95 34 25
1:00 run
KBS 53# 25 28
1:00
Box jumps 21 23
1:00
Push press 65# 39 31
1:00 run
Ab Mat sit ups 33 37
1:00
Wall ball 14# 24 24
1:00
DB incline 35# 31 25
1:00
Single unders 101 150
1:00
Back squats 95# 33 40
1:00
DB Thrusters 30# 14 24
9-24-17me/bidnet=completed
|
33m 21s
Performed as RX |
| 09/17/2017 |
#395...'Fucked Up Facial Hair" |
30 EMOM
odd= back squats 135#
even = 3 burpees & 40 single unders
9-17-17...me/bidnet= completed
|
30m 00s
Performed as RX |
| 09/14/2017 |
#392..."Check boxes" |
7 RFT
100m run
10 back squats 115#
100 m run
10 kbs 35#
100m run
10 db incline 40#
Cashout 400m run/1 burpee
9-14-17.me=34:01
|
34m 01s
Performed as RX |
| 09/08/2017 |
#391..Bobbie Tape" |
1 minute each exercise then 1 minutes restreps for total time
Silverback bidnet
Kbs 35#2623
Back squat 95#3230
Push press 95#2832
Bent over rows 95#3032
Single unders108122
Hang cleans 95#2123
Good mornings 25#3128
Front squats 95#1419
Push ups4042
Sdlhp kb 35#2730
9-8-17..me=357, bidnet= 381
|
357 reps
Performed as RX |
| 08/19/2017 |
#384.."20,000# JJJ" |
Get to 20,000 # using the 4 exercises, one rep at a time
38 repspower clean 95#
37 repspush press 95#
37 repsback squat 185#
37 repsbench 165#
200m run every 5 min (I did 100m)=800m total
37 rounds + 1 rep
Cashout 1 burpee
me=41:14 |
41m 14s
Performed as RX |
| 08/10/2017 |
#249..."MPD licks balls cuz they kiss off calls" |
200m
10 deadlifts 185#/40 singles/10 front squats 95#
200m
10 pullups/40 singles/10 t2b
200m
10 lunges(each leg)/40 singles/10 HR pushups
200m
10 push press 95#/40 singles/10 box jumps
200m
10 back squats 95#/40 singles/10 burpees
me=20:40 |
20m 40s
Performed as RX |
| 08/04/2017 |
#141..."Manion" |
7 RFT
400m run
29 back squats 135#
me=53:45
rds 1/2/4/6/=400m, 3/5/7=200m run |
53m 45s
Performed as RX |
| 08/03/2017 |
#379.."Madera-Where SAR v's save themselves" |
Walk .2
Run 1.2 miles, no rest then
3 Rounds
10 back squats 165#
10 kbs 35#
10 dumbbell shoulder press 50#, no rest then.
Walk .01
Run 1.0 mi
8-3-17me=complete
|
2.20 mi
Performed as RX |
| 07/29/2017 |
#236..."Bill is thisss close" |
10-9-8-7-6-5-4-3-2-1
Back squats @ 135
sit ups-ab mat
box jumps
me=8:32, bidnet=8:23
after...me=.01 walk, 1.1 run, .01 walk
|
8m 32s
Performed as RX |
| 07/20/2017 |
#375..."Marcos is a ?itch" |
10-1
Back squats 135#
100m run
Me=12:56
2 min rest, then.
10-1
KBS 53#
100m run
7-20-17.me=12:52
|
12m 56s
Performed as RX |
| 07/13/2017 |
#208..."Deck of Cards" |
Deck of Cards.....
hearts=ab mat sit ups,
diamonds=push press 95#,
clubs=back squats 95#,
spades=hang cleans 95#,
j=11,q=12,k=13,a=14,
joker=20 kbs 70#
me=40:35, bidnet=40:10 (bidnet stopped at 6 reps) |
40m 35s
Performed as RX |
| 07/07/2017 |
#346..."Answer Your Text" |
5 RFT
10 deadlifts 135#
1 min assault bike
10 back squats 135#
1 min row
10 kb swings 53#
me=25:58 |
25m 58s
Performed as RX |
| 06/16/2017 |
#374...."Aloha" |
AMRAP 15
Pushups.5-10-15-20-25-30
Singles.20-40-60-80-100
Back squats5-10-15-20-25 135#
6-16-17me=ended at 30 pushups/120 singles/25 back squats
3 x 8 good mornings |
15m 00s
Performed as RX |
| 06/10/2017 |
#371.."Dry Nipples" |
30 EMOM
Even= 3 burpees/then 60 singles
Odd= 3 back squats 155#
6-10-17=me
|
30m 00s
Performed as RX |
| 05/06/2017 |
#276...weights |
db one arm rows
db standing shoulder
landmines
good mornings plate
db seated shoulder
plate front shoulder raise |
40m 00s
Performed as RX |
| 04/28/2017 |
#276...weights |
db bench |
30m 00s
Performed as RX |
| 04/21/2017 |
#363...Taco Bell Marcos" |
3 RFT
1 min assault bike
10 box juimps
10 KBS 53#
1 min row
10 back squats 135#
10 lunges ...each leg
me=18:42....1st=5:56/2nd=12:19/3rd=18:42 |
18m 42s
Performed as RX |
| 04/20/2017 |
#362.."Gonna be legal, sorry Brad" |
200 m run or row or 600ft on bike...row
2 Front Squats 95#
2 Back Squats 165#
Rest 1 min...no rest taken
400 m run/row or bike 1200ft....row
4 Front Squats
4 Back Squats
Rest 2 min
600 m run/row or bike 1800ft...row
6 Front Squats
6 Back Squats
Rest 3 min....took 2 min rest
6 Front Squats
6 Back Squats
600 m run/row or bike 1800ft...row
Rest 2 min
4 Front Squats
4 Back Squats
400 m run/row or bike 1200ft.....row
Rest 1 min
2 Front Squats
2 Back Squats
200 m run/row or bike 600ft....row
me=23:57 (10:51 end of first round)
|
23m 57s
Performed as RX |
| 03/30/2017 |
#356....Every Rep sucked donkey balls" |
4 RFT
400m row
10 kbs 53#
15 box jumps
20 back squats 135#
me=27:37 |
27m 37s
Performed as RX |
| 03/24/2017 |
#276....weights |
legs.....
135
185
225
275
300# back squat x 2 |
30m 00s
Performed as RX |
| 03/17/2017 |
#106...."Dracula" |
20 AMRAP
3 bench 155#
5 back squats 185#...1 round
me=22...PR |
22 rounds 176 reps
Performed as RX |
| 03/04/2017 |
#276...weights |
weights |
45m 00s
Performed as RX |
| 03/03/2017 |
#351..."MSO marker" |
6 RFT
10 deadlifts 135#
10 back squats 135#
1 min row/bike
me...approx. 15 min |
15m 00s
Performed as RX |
| 02/16/2017 |
#346..."Answer Your Text!" |
5 RFT
10 deadlifts 135#
1 min assault bike
10 back squats 135#
1 min row
10 kb swings 53#
2-16-17me/bidnet/torres=29:53
|
29m 53s
Performed as RX |
| 02/10/2017 |
#276...weights |
bench
incline bench
bi curls |
30m 00s
Performed as RX |
| 01/27/2017 |
#343..."Sevens" |
4 RFT
7 hang cleans 135#
7 back squats 185#
7 deadlifts 225#
1-27-17me=9:45, torres=9:40, bidnet=9:35
|
9m 45s
Performed as RX |
| 01/20/2017 |
#276...weights |
Bench...135-155-185-225-245-225
8 8 8 6 2 5
curls db, superset....12-25-30-35-40
8 8 8 8 8
db bench.....40-50-60-70
8 8 8 8 |
30m 00s
Performed as RX |
| 12/23/2016 |
#106...."Dracula" |
20 AMRAP
3 bench 135, increase at set 10 to 155#
5 back squat 185#
me= 20 rds + 5 squats
bidnet= 20 rods + 3 bench |
20 rounds 165 reps
Performed as RX |
| 11/24/2016 |
#248...."1/2 Cup of Coffey" |
400 m assault bike
50 bench #135
50 back squats #135
400m assault bike
35 bench #135
back squats #135
400m assault bike
20 bench #135
20 back squats #135
400 m assault bike |
45m 00s
Performed as RX |
| 11/20/2016 |
#276...weights |
shoulders....5 stations, 10 reps each arm if applicable
upright row 90#
front plate raise #45
db military press #35
side raise #12-24
kb upright row #35-72
me/jose/bidnet |
20m 00s
Performed as RX |
| 11/19/2016 |
#276...weights |
bench squats 5 x 8 135-185#
superset bar row...6 x 8 then...
deadlift 4 x 8, 75-155#, susperset with
single arm row 3 x 8....
end with...
50 calorie assault bike |
45m 00s
Performed as RX |
| 11/18/2016 |
#276...weights |
bench...225/6, 245/2, 275/1, 225/7, 135/17
db bench |
30m 00s
Performed as RX |
| 10/31/2016 |
#276...weights |
bench and shoulders |
45m 00s
Performed as RX |
| 10/28/2016 |
#276....weights |
bench back-bar row
bar x 8 70 x8
135 x 8 85 x 8
165 x 8 110 x 8
195 x 5 125 x 8
225 x 7 150 x 8
245 x 3
225 x 7
db bench bent row-single arm
40 x8 40 x 8
50 x 8 50 x 8
60 x 8 60 x 8
70 x 8 70 x 8 |
45m 00s
Performed as RX |
| 10/26/2016 |
#276...weights |
bench |
30m 00s
Performed as RX |
| 10/25/2016 |
#276...weights |
arms |
30m 00s
Performed as RX |
| 10/24/2016 |
#276...weights |
arms |
30m 00s
Performed as RX |
| 10/20/2016 |
#276...weights |
bench
135x 8, 155 x 8, 175 x 5, 205 x 5, 225 x 7, 245 x 3, 225 x 7, 135 x 26
lat pulls...side and front
4 x 8 |
60m 00s
Performed as RX |
| 10/16/2016 |
#276...weights |
back |
45m 00s
Performed as RX |
| 10/16/2016 |
#276...weights |
bench
135-155-205-225/5-245/1-275/1-295/bump-245/3-225/5-135/25-225/4
db bench....40-50-60-70 |
45m 00s
Performed as RX |
| 10/14/2016 |
#276...weights |
bench
135 x8x
155 x8,
185 x5,
225 x 5
245 x 2
275 x 1
225 x 8
135 x 21...super set with bi curls |
45m 00s
Performed as RX |
| 10/13/2016 |
#276...weights |
shoulders |
45m 00s
Performed as RX |
| 10/05/2016 |
#276...weights |
me
bench
135 x8
155 x 8
185 x8
225 x 5
265 x 1
225 x 7 superset bi's12/25/30/35/40 x 8
then...
incline bench
65 x8
95x 8
115 x8
155 x3
1745 x 2 superset hammer bi 12/25/30/35/40 x 8 |
45m 00s
Performed as RX |
| 09/30/2016 |
#276...weights |
me=dumbbell bench 100#, dips, push press, bi curls |
35m 00s
Performed as RX |
| 09/07/2016 |
#329..."southern Region" |
10 RFT
10 Bench 135#
10 bi curls 25-35#
10 back squats 135#
me/bidnet=29:00 |
29m 00s
Performed as RX |
| 09/01/2016 |
#63...."Bear Complex" |
5 RFT
1 hang clean
1 front squat
1 push press
1 back squat
1push press
#65-75-85-95-105
me=17:22 |
17m 22s
Performed as RX |
| 08/10/2016 |
#326..."Add 5 Years to Life" |
10-9-8-7-6-5-4-3-2-1
Back Squats 135#
Push Ups
100m run after each set
8-10-16me=15:30, bidnet=15:00
|
15m 30s
Performed as RX |
| 06/16/2016 |
#323...."surfing Jose's Ass Sweat" |
100 deadlifts 135#
100 back squats 135
100 box jumps
6-16-16..me/marcos/drew=completed 1 hour
|
60m 00s
Performed as RX |
| 02/24/2016 |
#14.....Butt Cramp |
20 back squats @ 100% BW/75%BW=155#
40 box jumps
15 back squats
30 box jumps
10 back squats
20 box jumps
5 back squats
10 box jumps
me=12:58, kirchert=11:18 |
12m 58s
Performed as RX |
| 02/19/2016 |
#79.....Simon |
AMRAP 20 MINS
push press x 6
back squat x 6
deadlift x 6
hi pull x 6
hang clean x 6
front squat x 6...=1 round
me=12, kirchert=16, marcos=12, zo=14, nick davis=9, Williams=7 |
20m 00s
Performed as RX |
| 02/09/2016 |
236...bill is thisss close |
10-9-8-7-6-5-4-3-2-1
back squats...135#
sit ups
box jumps
me=11:55
willliams=13:20 |
11m 55s
Performed as RX |
| 10/12/2015 |
209.."Color me Purple" |
10 hang clean/10 back squats/10 push press
20 m
8hc/bs/pp
40m
6 hc/bs/pp
60m
4 hc/bs/pp
80m
2 hc/bs/pp
100m
me=4:41/3:45/4:26
Williams=6:02/4:40/4:18
constantino=7:15/4:51/6:14 |
3 rounds 90 reps
Performed as RX |
| 09/30/2015 |
#309... |
50 back squats 135#
50 push press 75#
50 deadlifts 75-185#
200 singles
me=21:05 Williams=35:17 |
21m 05s
Performed as RX |
| 09/29/2015 |
236.... |
10-9-8-7-6-5-4-3-2-1
back squats 135#
sit ups
box jumps
me=11:03 Williams=13:53 |
11m 03s
Performed as RX |
| 09/22/2015 |
#63...bear complex |
bear complex
5 sets of 7 rds/7 reps
hang clean to front squat to push press to back squat to push press
65-115
me/Williams=completed |
30m 00s
Performed as RX |
| 09/14/2015 |
#106... Dracula |
Darcula
20 AMRAP
3 reps bench...135-185#
5 reps back squats...135-185#
...equals one rounds
me=14 rounds, Williams=12 rds |
14 rounds 112 reps
Performed as RX |
| 08/19/2015 |
276...weights |
squats bar, 6 sets/8 reps, 135-225
hams 6 sets/8 resp
front leg ext, 5 sets/8 reps
rear kick back ext, 5 sets/8 reps
biceps dumbbell 4 sets/8 reps
bi cable 4 seta/8 reps,
hyper 3 x 8 reps
|
35m 00s
Performed as RX |
| 08/10/2015 |
#276...weights |
|
45m 00s
Performed as RX |
| 07/28/2015 |
276..weights |
back and chest |
45m 00s
Performed as RX |
| 06/11/2015 |
#309..."at least i can rely on myself".... |
50 back squats 135#
50 push press 75#
50 deadlifts 185#
200 single unders
me=25:33 |
25m 33s
Performed as RX |
| 05/30/2015 |
#176.."parking garage".... |
5 story chuk parking garage
stairs, bottom to top, then run up to top...at top, stairs, top to bottom and back, then run down to start...1 round
we did 2 rounds...
me=27:40, lootz=24:30, grijalva=28:24 |
27m 40s
Performed as RX |
| 05/29/2015 |
#106..."Dracula".... |
20 AMRAP
3 bench 155#
5 back squats 185#...1 round
me=18 rounds, grijalva=17 rounds |
18 rounds 144 reps
Performed as RX |
| 04/21/2015 |
#291..."Tryptophan"... |
21-15-9
back squats 135#
wtd sit ups
15-12-9
box jumps
burpees
12-9-6
front squats 95#
dips
me/Jackson/grijalva/lootz...roughly 28 mins |
28m 00s
Performed as RX |
| 04/16/2015 |
#79..."Simon".. |
bar only
pp 6 reps
back squat 6 reps
deadlift 6 reps
hi pull 6 reps
hang clean 6 reps
front squat 6 reps
Jackson=11rds, grijalva=7 rds, lootz=9 rds |
25m 00s
Performed as RX |
| 04/12/2015 |
#14...butt cramp |
20 back squats 100%/75% bw
40 box jumps
15 back squats
30 box jumps
10 back squats
20 box jumps
5 back squats
10 box jumps
me/grijalva/e Jackson=completed not times |
8 rounds 150 reps
Performed as RX |
| 03/20/2015 |
#307...Just Enuff"..... |
5 RFT
200m run
15 Back squats 135#
9 bar push ups
3 TTB
me=15:26, marcos=14:08 |
15m 26s
Performed as RX |
| 03/06/2015 |
#306..I should be on a beach in Florida" |
5 Rounds
1 min: 5 thrusters 95#/10 HR pushups
2 min: 10 wall balls/5 SDLHP 95#
3 min: 5 Squat cleans 135#/10 lateral bar hops..over and back=1
1 min rest between rounds
3-6-15me/marcos/kirchert/oneal=completed
|
15m 00s
Performed as RX |
| 02/26/2015 |
#305 |
Elenor-10 AMRAP
3 power cleans 135#
3 push press 135#
6 bar push ups
20 flutter kicksthen Gone In 60 seconds
Front plank
Side plank
Back plank
Side plank
Rest 4 minutes..then
10 AMRAP
2 deadlifts 185#
200m run with 45# plate
Increase deadlifts by 2 each round.
2-26-15me/marcos/kirchert/oneal=6 rounds of elenor
Deadlifts/run=me=3 rds, kircther/marcos/oneal=4 rds
|
24m 00s
Performed as RX |
| 02/19/2015 |
#303..."The Blast" |
4 stations..RUNNING CLOCK, PARTNER...partner does one exercise, when done switches with other partner and start count from there..when done with large number of reps, move to next station and repeat...
STATION 1
75 hang cleans 95#
10 dips
STATION 2
50 back squats 135#
5 bar over burpees
STATION 3
75 wall balls
10 T2B
STATION 4
1500 single unders
10 pushups
me/marcos=32:29, oneal/kirchert=29:13
zach/his wife=29:30 |
32m 29s
Performed as RX |
| 02/06/2015 |
#301..."Chuck Norris" |
7 RFT
7 back squats
7 deadlifts
7 hang cleans....all 135#
7 push ups
100m
me=25:40, marcos=25:00 |
25m 40s
Performed as RX |
| 01/30/2015 |
"Ragone"....#229 |
Ragone
20 thrusters 95#
20 pull ups
20 push press 95#
20 TTB
20 wall balls
20 back squats 95#
20 kb swings 45#
20 lunges
me=13:24, marcos=10:40, kirchert=14:30 |
13m 24s
Performed as RX |
| 01/09/2015 |
#208..."Deck of Cards" |
Deck of Cards
Spade=hang cleans 115#
Club= sit ups
Diamonds= Back squats #115
Hearts= HR push ups
joker= 100m run with 45# plate overhead
ace=14, king=13, queen=12, jack=11
me=45:16, marcos=45:10, kirchert=47:15 |
45m 16s
Performed as RX |
| 12/19/2014 |
#63..."Bear Complex"... |
Bear complex
5 Rounds of.....
hang clean
front squat
push press
back squat
push press....7 times
me/kirchert/e jackson |
5 rounds 245 reps
Performed as RX |
| 11/27/2014 |
#291..."Tryptophan" |
21-15-9
Back squats 135#
Weighted sit ups 25#
15-12-9
Box jumps
Burpees
12-9-6
Front squats 135#
Dips
11-27-14me=24:25, marcos=13:30, kirchert=20:55
|
24m 25s
Performed as RX |
| 11/16/2014 |
"Battle Stations"....#287 |
5 RFT
15 back squats 135#
12 barbell hi pull 75#
20 russian twist 25#
12 dips
11-16-14..me=19:55
marcos=15:05/Kirchert=16:15(done other day)
|
19m 55s
Performed as RX |
| 10/07/2014 |
"Weights"....#276 |
back
wide grip lat pull down 4x8
cable bent over rows 4x8
reverse grip lat pull down 4x8
machine rows, 4x8
barbell bent over rows 4 x8
hypers 3x6 |
35m 00s
Performed as RX |
| 09/29/2014 |
"Weights"....#276 |
back
5x8 lat pulls front grip wide
5x8 close grip lat pulls
4x8 one arm bent over rows
5x8 bent over rows, machine
4x6 ghd
3x8 front lat pull downs, standing |
40m 00s
Performed as RX |
| 09/23/2014 |
#276..."Weights"... |
back
lat pull downs, behind neck, increase 20#, 5 sets/8reps
lat pull downs, front, close grip, 5 seets/8 reps, increase #20 each set
one arm rows, 3 sets/8 reps...55/65/75#
lat pull downs, wide grip, front, 4 sets/6 reps, increase 20# each set |
35m 00s
Performed as RX |
| 09/15/2014 |
"Air Force"....#273 |
20 Thrusters
20 sumo DL Hi pulls
20 push press
20 front squat
20 back squat
20 box jumps
100m run after each lift95# all liftsrun and box jumps added by me
9-15-14me=25:48
|
25m 48s
Performed as RX |
| 08/20/2014 |
#265.. |
back squats
2 x6 ....95#
2 x 5 ....115#
2 x 4 .....135#
2 x 3...155#
2 x 2...185#.....then
5-4-3-2-1
thrusters 135#
pullups
200m
me=12:23, jess=12:42 |
12m 23s
Performed as RX |
| 08/11/2014 |
"Lost Faith in Everyone"...#219 |
10 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 135/95 lbs
20 Kettlebell Swings, 53/35 lbs
10 Front Squats, 135/95 lbs
20 Box Jumps, 24 in
10 Push Press, 135/95 lbs
20 Pull-ups
10 Back Squats, 135/95 lbs
20 Burpees
me=19:14, j martinez=22:35 (no pullups) |
19m 14s
Performed as RX |
| 08/10/2014 |
"Bear Complex"...#63 |
5 RFT...1 rd= 7 sets of 7 reps
power/hang clean
front squat
push press
back squat
push press
me=85-95-100-105-120
|
5 rounds 245 reps
Performed as RX |
| 08/05/2014 |
"Dracula"....#106 |
20 AMRAP
3 x bench.....135-155#
5 x back squat...185#
me=19 rounds |
19 rounds 152 reps
Performed as RX |
| 07/23/2014 |
"All Legs Mo Fo"....#262 |
WOD
5 x 10 back squats...145-165-185-195-200lbs
5 x 10 wallking lunges (each leg=1)....20lbs
5 x 20 air squats...
5 x 20 butterfly kicks (each leg=1)....
marcos=17:08, miggy=17:37 |
17m 08s
Performed as RX |
| 05/13/2014 |
"Breaking Bad"....#253 |
3 RFT
400m run
20 toes to bar
10 back squats 185#
me=19:55, marcos=16:30, zack=14:38 |
19m 55s
Performed as RX |
| 05/05/2014 |
"Bear Complex"...#63 |
5RFT
power clean
front squat
push press
back squat
push press....do 7 times (35 reps per)
me/marcos/durrl
80-85-90-95-105 |
5 rounds 175 reps
Performed as RX |
| 04/21/2014 |
"MPD licks balls cuz they kiss off calls"...#249 |
200m
10 deadlifts 185#/40 singles/10 front squats 95#
200m
10 pullups/40 singles/10 t2b
200m
10 lunges(each leg)/40 singles/10 HR pushups
200m
10 push press 95#/40 singles/10 box jumps
200m
10 back squats 95#/40 singles/10 burpees
4-21-14me=20:05, marcos=20:48, zack=15:50, durrl=16:09, bill=23:15
|
20m 05s
Performed as RX |
| 04/09/2014 |
"No stinking clocks"...#247 |
10-9-8-7-6-5-4-3-2-1
Back squats @ 135#
Pull-ups
Even#=50 singles, odd #=10 kb swings @ 35#
me/bill=finished
|
10 rounds 410 reps
Performed as RX |
| 04/01/2014 |
"Griff"...#70 |
800m
400m backwards
800m
400m backwards....
me=18:15, durrl=14:39, marcos=19:19, bill=21:41, jeff t=17:02 |
18m 15s
Performed as RX |
| 03/31/2014 |
"Abyss"....#245 |
5 X 4 back squats, 75%= 275#...then
WOD
10-9-8-7-6-5-4-3-2-1
Bench 155# or 95#
Jumping lunges 2 ct
200m
me/marcos=28:27, durrl=16:21, jason=24:05, bill=24:30
|
28m 27s
Performed as RX |
| 03/24/2014 |
"Color Purple"....#209 |
3 rounds
Back squats/135, push press/115, bench/155
10 reps/10/10
20m/20m/20m
8/8/8
40m/40m/40m
6/6/6reps
60/60/60m
4/4/4reps
80/80/80m
2/2/2reps
100/100/100m
me=4:15/4:55/4:27
bill=4:53/4:15/5:09
marcos=5:04/5:35/4:33 |
900 m
Performed as RX |
| 02/24/2014 |
"Dracula"....#106 |
AMRAP 20
Bench X 3....155-175-205/95
me-marcos/bill
Back squat X 5....185/95
me-marcos/bill
me/marcos/bill=16 rounds |
16 rounds 128 reps
Performed as RX |
| 02/12/2014 |
"Bill is thisss close"...#236 |
10-9-8-7-6-5-4-3-2-1
Back squats @ 135
sit ups
box jumps
me=11:19 |
11m 19s
Performed as RX |
| 01/22/2014 |
"Ragone"....#229 |
20 thruster 95#
20 pullups
20 push press 95#
20 box jumps/60 single (20 cal row)
20 knees to elbows (t 2 b)
20 wall balls
20 back squats 95#
20 kb swings 50# (70#)
20 walking lunges
me=17:46, miggy=26:12 |
17m 46s
Performed as RX |
| 01/15/2014 |
"Welcome Stritzel"...#227...New Years Eve |
31 - Push Press 75/55
31 - Pullups
31 - Snatch 75/55hang power cleans 75/55
31 - Situps
31 - Toes 2 Barknees to elbows
31 - Pushups
31 - Box Jumps 24/20
31 - Back Squats 75/55
31 - UnBroken Double Unders (or 365 singles)93 singles
31 - Thrusters 75/55
31 - Lunges
31 - Burpees (last ones of 2013 - I promise!)
me/stritzel/miggy=completed |
1 rounds 434 reps
Performed as RX |
| 12/24/2013 |
"Hope Santa Brings Me Air"...#221 |
2 Front Squats, 70% 1RM Every 1 min for 8 mins.
AMRAP 9 mins:
5 Chest-to-bar Pull-ups
10 Back Squats, 135/95 lbs
AMRAP 6 mins of
: 5 Toes-to-bars
10 Push-ups
AMRAP 3 mins of:
15 Double Unders (Unbroken)s/30 SINGLES
me=9rounds-8rds-8rds (no front squats done) |
18m 00s
Performed as RX |
| 12/19/2013 |
"Lost Faith In Everyone"...#219 |
10 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 135/95 lbs
20 Kettlebell Swings, 53/35 lbs
10 Front Squats, 135/95 lbs
20 Box Jumps, 24 in
10 Push Press, 135/95 lbs
20 Pull-ups
10 Back Squats, 135/95 lbs
20 Burpees
me=17:54...no power cleans done tho |
17m 54s
Performed as RX |
| 11/18/2013 |
"Dracula"...#106 |
20 AMRAP
3 X 155 bench
5 X 185 back squat
me=20 rounds |
20 rounds 160 reps
Performed as RX |
| 10/22/2013 |
"Manion"...#141 |
7 rounds
400m run
29 back squats 135/95
2 rounds=135
5 rounds=95
me/marcos/zo=rough time 1:01, waited for squats and ran together |
7 rounds 203 reps
Performed as RX |
| 10/06/2013 |
PPPPBBBTTTT....#207 (like connor) |
25 min AMRAP...rounds, weight #95
5 hang cleans
5 front squats
5 push press
5 back squats
5 sit ups
5 pull ups
me=11, gorodon=9, marcos=11, zo=14 |
11 rounds 330 reps
Performed as RX |
| 09/30/2013 |
HREM..Hispanic REM sleep...#206 |
Back squats...60% of 90% 1RM=155 #
5-5-5-3-3-3-1-1-1
then
18 min AMRAP
21-18-15-12-9-6-3
wall balls
deadlifts @ 115 lbs
box jumps
me=20:07, gordon=21:03, marcos=22:53, zack=20:23, swengel=18:15, zo=19:53...we couldnt complete in 18 min....so went over |
20m 07s
Performed as RX |
| 09/16/2013 |
Butt Cramp....#14 |
20 back squats @ 70% bw=165#
40 box jumps
15 back squats
30 box jumps
10 back squats
20 box jumps
5 back squats
10 box jumps
me=10:38, gordon=12:15, marcos=12:56 |
10m 38s
Performed as RX |
| 08/28/2013 |
Dracula....#106 |
Dracula.....AMRAP 20 mins
Bench, 3 X 135#
Back Squats, 5 X 185#
me/marcos.... |
20 rounds 160 reps
Performed as RX |
| 08/07/2013 |
I Got Nothing Left....#126 |
5 x 10 bench
75%/80%/85%/90%/95%
then....
10-9-8-7-6-5-4-3-2-1
Power cleans
Back Squats
20 flutterkicks (2 ct)
me/baby t/marcos/z0 |
15 rounds 105 reps
Performed as RX |
| 07/15/2013 |
Griff....#70 |
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
me=17:59, marcos=20:49, baby t=20:49,
ricardo=14:31 |
17m 59s
Performed as RX |
| 06/18/2013 |
Bear Complex...#63 |
bear complex...5 rounds
7 reps of each set:
power cleans
front squats
push press
back squats
push press
me/marcos/ricardo=5 rounds
85-90-95-105-135 |
5 rounds 7 reps
Performed as RX |
| 04/15/2013 |
#14....butt cramp |
20 back squats 100%/75% bw
40 box jumps
15 back squats
30 box jumps
10 back squats
20 box jumps
5 back squats
10 box jumps
me=11:12,marcos=17:16, miggy=21:40 |
11m 12s
Performed as RX |
| 03/25/2013 |
Griff....#70 |
griff...non stop clock
800m
400m backward
800m
400m backward
me=18:53, jeff t=17:50, marcos=20:55, tj=21:43 |
18m 53s
Performed as RX |
| 03/24/2013 |
Bear complex...#63 |
bear complex, 5 rounds of 7 reps..
hang clean
front squat
push press
back squat
push press
me, marcos, jeff t, zamudio, swengel, a rod
me/swengel=115, zamudio=135 |
5 rounds 7 reps
Performed as RX |
| 03/20/2013 |
Death by 10 meters...#40 |
death by 10 meters
me=14, marcos/jeff=13,
2 stadiums, 10-50m run backwards |
14 reps
Performed as RX |
| 01/28/2013 |
4 rds/15's...#23 |
4 rounds
15 hang power cleans
15 push press
15 back squat
All @ 95 lbs
Me=12:54, old time=19:33 |
12m 54s
Performed as RX |
| 01/22/2013 |
Bear Complex...#63 |
5 rounds.....7 reps of each
power clean
front squat
push press
back squat
push press
increase weight each round
no bar on ground
ended 110lbs |
5 rounds 7 reps
Performed as RX |
| 12/11/2012 |
Death by 10 meters....#40 |
death by 10 meters
me=13, jason=11, baby t=10
2 stadiums, 10-60m run backwards |
13 reps
Performed as RX |
| 03/23/2012 |
Connor-amrap 20...#50 |
amrap 20 mins, all 95#
5 hang power cleans
5 front squats
5 push press
5 back squats
me=10 rounds |
20m 00s
Performed as RX |
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