| 04/13/2020 |
#633..."AGAIN MARCOS" |
3 RFT
100m run
8 db culrs
100m run
8 db bench40-50-60
50m hammy run
Closeout3x5 roman chair
4-13-20.me=13:25
|
13m 25s
Performed as RX |
| 04/04/2020 |
#632..."WEEKENDS ROCK" |
5 RFT
:30 sec row
8 curls
:30 ass bike
8 db bench
4-4-20.me/tj/pena=12:45
|
12m 45s
Performed as RX |
| 03/13/2020 |
#626..."SEAN, SHAWN, SHAUN" |
50s
50 bench
50 barbell row 115
50 push ups
50 shoulder press 45
3-13-20me=20:18, tj=23:26
|
20m 18s
Performed as RX |
| 02/27/2020 |
#621..."DECK OF CARDS" |
Squats/135
Bench/135
Ab mat sit
Kbs
2-27-20.pace/tj= 1:04
|
64m 00s
Performed as RX |
| 02/23/2020 |
#620..."AUDREY THE TIN MAN P 75" |
4RFT
8 db bench
8 PP
30 sec battle rope
8 kbs
10 ab mat sit ups
2-23-20me=11:45, TJ=11:35, Pena=000
|
11m 45s
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 |
| 02/15/2020 |
#617...'SGT OCHOA AKA MIGGY >BRADY' |
3RFT
8 barbell rows
8 bench
8 plate raises
50m sled drag 170#
8 PP
3 Manmakers
2-15-20me=13:03, pena=13:48, Tj=14:08
|
13m 03s
Performed as RX |
| 02/09/2020 |
#614..."DECENT" |
3RFT
8 bench
30 sec plank
8 pp
30 sec plank
8 shoulder raise
30 sec Plank
100m row
2-9-20.me=13:56,Pena=12:51
|
13m 56s
Performed as RX |
| 01/24/2020 |
#611..."SHES JUST NAPPING" |
5RFT
5 deadlifts 135#
8 curls
8 bench db
1 min ass bike
1-24-20me=15:13, miggy=15:49
|
15m 13s
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 |
| 09/18/2019 |
#60570 yards-not really that far. |
5 RFT
70m row
7 db bench
7 db curls
7 cal ass bike
7 goblet squats 70#
9-18-19me=14:33, a rod=14:48
|
14m 33s
Performed as RX |
| 09/16/2019 |
#604Miss daisy |
4 RFT
5 dl
10 bench sit ups
5 db curls-heavy
100m row
:30 sec ass bike
9-16-19me=10:35, a rod=10:13
|
10m 35s
Performed as RX |
| 09/10/2019 |
#276Weights. |
20 tri-8 curls-8 shoulder press-10 bench
9-10-19..me=completed
|
15m 00s
Performed as RX |
| 09/09/2019 |
#276Weights. |
Bench, curls, shoulder press, bike
9-9-19me=completed
|
15m 00s
Performed as RX |
| 09/05/2019 |
#603Simple like kutz. |
8 db curls
8 close grip bench
8 db shoulder
8 wide grip push up
9-5-19me=completed
|
15m 00s
Performed as RX |
| 09/04/2019 |
#602Cross eyed bitch. |
3 RFT
100m row
8 db curls
8 db rows
100m row
8 bench
8 plate raises
9-4-19me=10:05, a rod= 10:15
|
10m 05s
Performed as RX |
| 09/03/2019 |
#601That didnt work. |
3 RFT
8 bench
8 db curls
8 tricep ext
8 db rows
8 db incline
32 bands mcl
9-3-19me=completed
|
15m 00s
Performed as RX |
| 09/02/2019 |
#600Scary cousin in law. |
4 RFT
50m run
8 db curls
50m run
100m sled drag 125#
8 bench
9-2-19me=10:35, a rod=11:27
|
10m 35s
Performed as RX |
| 08/28/2019 |
#599A Rod showing off. |
4 RFT
25m tire flip
8 db curls
5 dl 135#
8 db rows
5 bench
8-28-19me=11:11, a rod=10:45
|
11m 11s
Performed as RX |
| 08/26/2019 |
#276Weights. |
3 RFT
8 kbs
8 db bench
16 db curls
32 bands mcl
8 db press
8 kne
Closeout-roman chair
8-26-19me=completed
|
20m 00s
Performed as RX |
| 08/19/2019 |
#597Earls court pool. |
3 RFT
Bands for mcl 4 x 10
8 db curls
8 plate raises
8 db bench
Bands mcl 4 x 10
15 bicycle
8 hammer db curls
8-19-19me=completed
|
15m 00s
Performed as RX |
| 08/08/2019 |
#276Weights. |
Db curls/db bench/db rows/db incline
8-8-19.me=completed
|
15m 00s
Performed as RX |
| 08/06/2019 |
#595Logans voice vs Marks anger. |
3 RFT
25m tire flip
8 db clurls
8 each arm hammer strikes
100m run
25 m tire flip
8 db bench
8 db curls
8-6-19me=23:36
|
23m 36s
Performed as RX |
| 07/30/2019 |
#593Mark is a beast-but late. |
Your pick reps/weights/rounds
Curls
Bicycle crunch
Bench
Bicycle crunch
Db one arm each
Roman chair
7-30-19me=completed
|
15m 00s
Performed as RX |
| 07/29/2019 |
#592.."Prayers w/ Marcos" |
5 RFT
150m run
8 db curls
5 bench 135#
Closeout- 200m run
7-29-19me=16:31
|
16m 31s
Performed as RX |
| 07/22/2019 |
#589.Sesquipdedalian |
16 RFT
Odd rounds= 50 m run-5 bench-50m run-5 db curls
Even rounds=100m run-5 bench-100m run-5 db curls
7-22-19me=42:53
|
42m 53s
Performed as RX |
| 07/02/2019 |
#585..."Nikki, Nikkie and earl" |
5 RFT
100m sled drag #135
8 db curls
8 db bench
Closeout- roman chair
7-2-19.me=17:59
|
17m 59s
Performed as RX |
| 06/26/2019 |
#583..."Team player" |
3 RFT
200m run
8 db curls
200m run
8 db bench
6-26-19.me=15:05
|
15m 05s
Performed as RX |
| 06/17/2019 |
#580...'Finally some upper body" |
4 RFT
100 m run
8 bench
100m run
8 bs u ball
25m hammy run
8 db curls
Closeout- 150m run + 3 x 5 roman chair
6-17-19me=20:05
|
20m 05s
Performed as RX |
| 02/20/2019 |
#557...."Ubert eats".... |
6 RFT
8 thrusters 65#
8 db bench
8 k2e
8 ball slams 25#
8 good mornings25#
2-20-19.pace=13:33, bidnet=14:58, miggy=17:54, Williams=17:50
|
13m 33s
Performed as RX |
| 02/13/2019 |
#555...."50's" |
50 bench 95#
50 shoulder raise-barbell 45#
50 push ups
50 curls
2-13-19.pace=11:31, bidnet=17:45, Williams=15:33, miggy=22:14
|
11m 31s
Performed as RX |
| 02/13/2019 |
#55950s. |
50 bench 95#
50 shulder raise-barbell 45#
50 push ups
50 curls
2-13-19me=15:29, bidnet=17:45, williams=15:33, miggy=22:14
|
15m 29s
Performed as RX |
| 02/06/2019 |
#552..."Country Song-Logan's a Pus*&"... |
8 db bench
8 k2e
50 singles
8 db curls
1 min ass bike
2-6-19pace=13:45, bidnet=15:26, miggy=17:56
|
13m 45s
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 |
| 01/29/2019 |
#548..."Miggy no concept of time>>>" |
5 RFT
8 box step ups-each leg
100m row
8 ball slams #25
1 min ass bike
8 db bench
1-29-19.pace=21:22, bidnet=21:40, Williams=22:38, miggy
|
21m 22s
Performed as RX |
| 01/21/2019 |
#544..."Rehab Done"... |
8 Rounds
100m run @ 6 on tread
DB bench
Then.
Tabata ass bike for cals=31 cals
1-21-19me=completed
|
15m 00s
Performed as RX |
| 10/22/2018 |
#529.."Get some more.." |
4 RFT
5 kbs 70#
5db bench
100m run
5 wall balls #20
5 box step ups
100m run
10-22-18.me=16:49
|
16m 49s
Performed as RX |
| 10/09/2018 |
#523.."Dayshift ruins another wod"... |
3 RFT
50m kbs farmer carry-shrugs while walking 53#
8 db curls
10 sit ups
8 db shoulder press
8 db bench
10-9-18me=17:00
|
17m 00s
Performed as RX |
| 10/02/2018 |
#276...weights |
weights |
45m 00s
Performed as RX |
| 09/12/2018 |
#515.."Bitch came back"... |
8 RFT
100m run
8 db bench
8 db curls
9-12-18me=18:14
|
18m 14s
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 |
| 08/27/2018 |
#510.."Hold for 24 hours"... |
1 min run/1 min kbs
1 mnin run/1 min deadlift 135#
1 min run/1 min db bench
1 min run/1 min sled drag 125#
1 min run/1 min ball slam
1 min run/1 min curls
1 min run/1 min sit ups
8-27-18me/earl completed
|
14m 00s
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 |
| 07/04/2018 |
#493..."Uppers"... |
4 RFT
8 plate shoulder raises
8 db curls
100m run
8 close grip bench 135#
100m run
8 db shoulder press
:20 plank
7-4-18me=16:20, brendan=15:57
|
16m 20s
Performed as RX |
| 07/03/2018 |
#492..."Stritzel changing environment" |
EMOM 12
5 deadlifts 135#
5 bench 135#
50m run
7-3-18me=11 rds, brendan=12 rounds
|
12m 00s
Performed as RX |
| 06/20/2018 |
#488..."$^(*#%*" |
3 RFT
8 push press95#
1 min assault bike
8 db ucrls
200m row
8 decline bench 135#
15 ab mat sit ups
6-20-18me/brendan15:03, kutz/Stritzel=14:30
|
15m 03s
Performed as RX |
| 06/18/2018 |
#485.. |
4 RFT
8 single arm rows40-70#
100m run
8 db curls25-35#
100m run
8 wall balls14#
100m run
Db bench40-70#
6-18-18..me=26:47
|
26m 47s
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 |
| 05/04/2018 |
#470.."Do You Know where my epi pen is?do you care |
3 RFT
100m run
10 push press 95#
10 bench 135#
100m run
10 push ups
10 db press 40#
100m run
10 curls 30#
5-4-18me=17:29, kirchert=15:34, cox=14:11
|
17m 29s
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 |
| 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 |
| 03/16/2018 |
#360...."Hi 5" |
20 AMRAP
5 bench 135#
5 push up
5 sit up
5 push presss 95#
5 KBS 53#
3-16-18me=11 round, cox=11 rounds
|
20m 00s
Performed as RX |
| 03/11/2018 |
#456.."Zack's Flat Chested" |
30 AMRAP
Bench 135# as many reps in time
3-11-18.me=195, cox=198, Zack=163
|
30m 00s
Performed as RX |
| 03/04/2018 |
#455.."5150" |
5 RFT
Farmer carry 50m 70#
8 reps Bench 155#
100m run
5 pullups
100m row
8 reps Good mornings 25-45#
3-4-18me=21:36, soto san=22:05, Kirchert=31:42-8 rds, cox=27:41-8 rds
|
21m 36s
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 |
| 02/17/2018 |
#451..."Lake Havasu" |
1-2-3-4-5-6-7-8-9-10 bench 185#
50m run
10-9-8-7-6-5-4-3-2-1 hang cleans 115#
50m run
1-2-3-4-5-6-7-8-9-10 push press 115#
50m run
1-2-3-4-5-6-7-8-9-10 db incline press 50#
50m run
2-17-18me=49:37, cox=48:30, Kirchert=48:44 ran 100s, babs=60+ not finish
|
49m 37s
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 |
| 02/01/2018 |
#444.."Ignoring your ppl experienced Opinions" |
1-2-3-4-5-6-7-8-9-10
Deadlifts 185#
10-9-8-7-6-5-4-3-2-1
Bench 135#
100m run after each set
2-1-18me=17:54
zack=26:29, no runs |
17m 54s
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 |
| 01/24/2018 |
#442...."Hangover Cure" |
3 RFT
100m run
10 deadlifts 135#
100m run
10 wall balls 20#
100m run
25 m sled drag 125#
25 sled pull 125#
100m run
10 bench 135#
1-24-18me=23:48
|
23m 48s
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 |
| 12/08/2017 |
#288..."Legit" |
100 bench 135#
100 push press 65#
100 push ups
100 shoulder raises 45#
me=36:02, miggy=37:50 (all exercises 50 reps) |
36m 02s
Performed as RX |
| 12/07/2017 |
#412.."Jo 'vomit noise' sel" |
2 RFT
100 m run
10 db bench 60#
100 m run
10 kbs 53#
100m run
10 box jumps
100m run
10 wall balls 20#
100m run
10 goblet squats 53#
100m run
100m farmer carry 53#
100m run
10 db shoulder press 35#
100m run
20 sit ups
100m run
10 dips
100m run
11-1-17me=37:11, miggy=56:51, zack=24:11 |
37m 11s
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 |
| 11/25/2017 |
#423..."Stoopid" |
6 RFT
100m run
8 bench 135#
100m run
8 wall balls 20#
100m run
:30 rope
11-24-17me=30:39
|
30m 39s
Performed as RX |
| 11/24/2017 |
#422..."Not motivated at all" |
3 RFT
8 kbs 53#
100m sled drag 215#
8 db incline 45#
150m row
8 bench 135#
8 bicep
8 good mornings 25-45#
11-24-17me=21:02
|
21m 02s
Performed as RX |
| 11/01/2017 |
#412.."Jo 'vomit noise' sel" |
2 RFT
100 m run
10 db bench 60#
100 m run
10 kbs 53#
100m run
10 box jumps
100m run
10 wall balls 20#
100m run
10 goblet squats 53#
100m run
100m farmer carry 53#
100m run
10 db shoulder press 35#
100m run
20 sit ups
100m run
10 dips
100m run
11-1-17me=35:39
|
35m 39s
Performed as RX |
| 10/27/2017 |
#411..."Beard Dye" |
6 RFT
10 DB Bench 40-60#
50m KB farmer carry 53# each hand
10 air squats
10 push press 95#
100m run
10-27-17me/bidnet=18:28
|
18m 28s
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 |
| 10/20/2017 |
#407..."Elmer Fudd" |
6 RFT
10 db bench 40-70#
10 box jumps
10 Push press 65#
200m run
10 bi curls 20-40#
10 ab mat sit ups
10-20-17me=33:46
|
33m 46s
Performed as RX |
| 10/15/2017 |
#406.."Big Hero 6" |
8 RFT
7 bench 135#
10 db incline 40#
8 Good mornings 25-45#
100m run
3 dips
Cashout=400m run
10-15-17me=27:59
|
27m 59s
Performed as RX |
| 10/04/2017 |
#208.."Deck of Cards" |
hearts- bench 135#
diamonds- kbs 53#
spades- sit ups
clubs- db press 40#
after each exercise 50m run
me=54:27, zack=57:42(no runs) |
54m 27s
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 |
| 09/23/2017 |
#248..."1-2 cup of coffey" |
400m
50 squats @ 135#
50 bench press @ 135#
400m
35 squats
35 bench
400m
20 squats
20 bench
400m
me=34:05, zack=36:38 |
34m 05s
Performed as RX |
| 09/22/2017 |
#396.."Icicles in the Gym" |
10-9-8-7-6-5-4-3-2-1
Bench 135#
Kbs 53#
200m run after each set
9-22-17.Me=19:41, zack=18:33, earl=18:11
|
19m 41s
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 |
| 08/09/2017 |
#248.."1/2 Cup of COffey" |
400m
50 squats @ 135#
50 bench press @ 135#
400m
35 squats
35 bench
400m
20 squats
20 bench
400m
me=49:53 |
49m 53s
Performed as RX |
| 08/05/2017 |
#380.."Baker 2 Vegas-Here I come" |
10-9-8-7-6-5-4-3-2-1
Bench 135#
Deadlifts 135#
200m run after each set
8-5-17me=42:48
2000m run=1.4 mi |
42m 48s
Performed as RX |
| 07/22/2017 |
#340..."Heave Ho" |
3 RFT
500 m row
15 bench 135#
7-22-17me=10:57then....
walk .3 mi,
run 1.0mi,
walk .2mi
|
10m 57s
Performed as RX |
| 07/21/2017 |
#377.."AMRAP 15 Exercises" |
1 min each exercise
s=me/b=bidnet
Air squats 50/52
Kbs 53# 22/30
Singles 96/159
Push ups 33/43
Ab mat sit ups 31/42
Bench step ups 21/24
Dumbbell press 45# 23/30
Box jumps 18/18
Shuttle runs-10m 7/8
Wall balls 20# 21/21
Ball slams 25# 23/22
Bench 110# 25/25
Plank hold done/done
Mountain climbers 24/20
Wall sit done/done
|
15m 00s
Performed as RX |
| 06/08/2017 |
#369...."Surviving" |
5 RFT
bench
200m row
dips
'curls
|
20m 00s
Performed as RX |
| 05/26/2017 |
#366...."One Lung" |
4 RFT
10 dl 135#
1 min assault bike
10 db shrugs 35/53/62
10 bench 135#
10 sit ups
5-26-17..me=19:52
|
19m 52s
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 |
| 04/14/2017 |
#360..."HI 5" |
20 AMRAP
5 bench 135#
5 push up
5 sit up
5 push presss 95#
5 KBS 53#
me/bidnet=11 rounds |
20m 00s
Performed as RX |
| 04/09/2017 |
#358...."Zipties" |
3 RFT
400m row
20 bicycles
10 bench press #135
10 cal assault bike
10 KBS 53#
me=18:37
|
18m 37s
Performed as RX |
| 04/07/2017 |
#357....."7's" |
AMRAP 20
7 slam balls 35#
7 bench press 135#
7 knee to elbows
me/bidnet=12 rds |
20m 00s
Performed as RX |
| 03/31/2017 |
#276....weights |
incline and bench |
20m 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 |
| 03/12/2017 |
#276.......weights |
bench/incline bench/bi's |
35m 00s
Performed as RX |
| 03/10/2017 |
#352...."Rudy says thanks" |
100 leg extensions
100 kb shrugs #53
100 bench 135#
100 preacher curls 25#...don't have to do in order
me=approx. 27:00 |
27m 00s
Performed as RX |
| 03/04/2017 |
#276...weights |
weights |
45m 00s
Performed as RX |
| 02/17/2017 |
#288..."Legit" |
100 bench 135#
100 push press 65#
100 push ups
100 shoulder raises 45#
***dont need to do in order, can break up into sets****
me=39:17, bidnet=28:58 |
39m 17s
Performed as RX |
| 02/10/2017 |
#276...weights |
bench
incline bench
bi curls |
30m 00s
Performed as RX |
| 01/25/2017 |
#341...."Expedition" |
5 RFT
10 deadlifts 135#
1 min assault bike
10 push press 95#
1 min row
10 bench 135#
1-25-17.me=25:47.1.5mi bike/1139m row
1-26-17...Kirchert=25:03, earl=20:17 |
25m 47s
Performed as RX |
| 01/21/2017 |
#340..."Heave Ho" |
3 RFT
500m row
15 bench 135#
1-21-17.me=10:27 (3:28/3:30/3:29)
|
10m 27s
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 |
| 01/15/2017 |
#88..."Gordon's H" |
bench....10-8-6-4-2-1
hang clean...5-5-8-8-1
me/bidnet..bench=135-155-205-225-245-275
me/bidnet hang clean=135-145-155-175-185 |
35m 00s
Performed as RX |
| 01/13/2017 |
#339..."Wouch" |
4 RFT
400m run
25 bench 135#
25 shrugs 70# db
25 curls 65# bar
25 air squats 20# ball
1-13-17..Me=3 rds 17:28, bidnet=4 rds=22:11...no run done |
17m 28s
Performed as RX |
| 01/06/2017 |
#276...wieghts |
chest
7 x 10.....135-155-175-195-175-155-135
4 x 10...hammer dumbbell bench 30-40-50-60
shoulders
4 x 10...one arm db-lawnmowers...40-50-60-70
4 x 10... landmine...90-115-140-155
me/bidnet |
35m 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 |
| 12/08/2016 |
#276...wieghts |
bench
5 x 8 135#
3 x 15 135#
2 x 10 135#
incline dumbbell
5 x 10.....35-35-40-45-50 |
30m 00s
Performed as RX |
| 11/30/2016 |
#276...wieghts |
bench |
30m 00s
Performed as RX |
| 11/25/2016 |
#276....weights |
flat bench and incline bench,bith db, 5-6 sets x 8 reps
barbell row and db row, 4-5 sets x 8 reps
ended on 100# db flat bench |
30m 00s
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 |
| 10/07/2016 |
#276.......weights |
bench....295 with small bump, marcos clean
bench went...135-155-205-225-245-265-295-245-225-135 (23 reps)
incline dumbbell bench=me..100# |
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 |
| 09/29/2016 |
#276.......weights |
me= 275# bench, 60# dumbbell, 185 # close grip bench |
35m 00s
Performed as RX |
| 09/15/2016 |
#332..."Stations" |
EMOM 15
min1=10 bench 50% BW
min 2= 20 ab mat sit ups
min 3= 80 singles
me/bidnet..completed |
15m 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 |
| 08/11/2016 |
#285...."I hate mondays" |
10 RFT
10 bench 135#
10 shoulder raise 45#
10 bi curls 25-30#
me/bidnet=29:00 |
29m 00s
Performed as RX |
| 07/15/2016 |
#197..."Rescuing Zo" |
Bench...10-9-8-7-6-5-4-3-2-1-bonus-225/4-185/6-135/20reps
7-15-16me=135-135-145-175-185-205-215-225-245-225-265-225/4-185/6-135/19
Marcos=135-135-145-175-185-205-215-225-245-265-290-225/4-185/6-135/20
Zo=135-135-145-175-185-205-215-225-225-255-265-225/4-185/4-135/7
Drew=135-135-145-175-185-250-205-205-205-210-185/4-155/7135/15
|
45m 00s
Performed as RX |
| 07/13/2016 |
#26..."Tabata" |
Tabata20 sec work/10 sec rest8 rounds, 1 min rest between groups
1-Deadlifts 135#
2-Push press 75#
3-Box jumps 24
4-Ball slam/kettlebell, 30#
5-Bench pressnew add cuz we r men!...135#
7-13-16high reps....me=11/10/7/10/6, bidnet=10/15/10/12/15, miggy=8/8/8/11/8 |
20m 20s
Performed as RX |
| 06/15/2016 |
#322...."Jose's Xmas Boxed" |
Bench 135# 10 x10
Curls25# 10x 10
KB Swings35/53#10 x 10
Incline Push ups10 x 10
have to finish each set before move on,
6-15-16.me/marcos=completed, 1 hours
|
60m 00s
Performed as RX |
| 05/12/2016 |
#276............Weights |
Max Bench
me=265#
Bidnet=285# |
15m 00s
Performed as RX |
| 04/29/2016 |
#320......."Pellet Gun" |
4 rounds
1 min= 10 bi curls 25-35#/10 bench 135-155#
Partner does=1 min row then switch
Then..
4 rounds
1 min=10 incline 95#/10 hammer curls 25-35#
Partner does=1 min on bike
4-29-16.me and bidnet finised
|
8 rounds 160 reps
Performed as RX |
| 03/25/2016 |
15 AMRAP |
15 AMRAP
min 1= 10 bench 135#
min 2= sit ups
min 3= 40 singles
me/kirchert/bidnet |
15m 00s
Performed as RX |
| 03/23/2016 |
276...weights |
suspersets
chest and incline with dumbbells
bi's and close grip bench
bi and tri's with bands |
30m 00s
Performed as RX |
| 03/18/2016 |
#294..."New Years Eve" |
EMOM 20
odd= 3 bench press 135#/10 air squats
even= 3 hang cleans 135#/10 walking lunges, each leg
me/kirchert/bidnet |
20m 00s
Performed as RX |
| 02/25/2016 |
#315...Rape Ready |
12-10-8-6-4incline bench, increase #s each set
115-135-155-175-195
4 x 12.dumbbell bench.70#
4 x 12.dumbbell hammer curl press35#
3 x 15.dumbbell flys..25-35#
3 x 15.dumbbell row shrugs60-80#
2-25-16me/kirchert/marcos..completed
|
45m 00s
Performed as RX |
| 02/17/2016 |
#314...F the Mountains |
4 rounds, 1 min at each station, 1 min rest end of round
Min 1=bench 135# reps
Min 2=row (distance)
Min 3= push press 95# reps
Min 4= box jumps reps
Me=bench=16-16-12-11
Row=150-248-220-218
Pp=17-19-15-15
Bj=16-14-15-14
Drew=bench=15-16-16-15
Row=174-290-300-301
Pp=20-16-21-21
Bj=20-20-22-23
Marcos=bench=25-25-20-20
Row=250-210-259-253
Pp=20-20-15-16
Bj=16-18-16-15
Earl=bench=21-20-15-18
Row=299-287-258-288
Pp=19-25-24-30
Bj=33-30-25-28
Stritzel=bench=30-22-16-17
Row=240-272-272-270
Pp=15-2-3-0
Bj=16-16-16-20
total=pace=1016, drew=1290, marcos=1198, earl=1420, stritzel=1227 |
16 rounds 1016 reps
Performed as RX |
| 01/24/2016 |
276 ....weights |
arms/shoulders..no rest
dbl bi db curls 5x8
tri push down 5x8
delt front raise 4x8
barbell curls 5x8
side delts 4x8
close grip bench 3x8
rear delts 4x8 |
30m 00s
Performed as RX |
| 01/19/2016 |
285...I hate mondays |
6 RFT
10 bench..135-185#
10 shoulder raise...45#
10 barbell curl ...75#
Me...1:50/135,1:47/155#,1:48/155#,1:59/155#,2:32/165#,3:08/175#
Williams...3:45-5:05...135#/55# curls |
13m 54s
Performed as RX |
| 01/13/2016 |
#61...lynn |
5 rounds
bench press body weight
pullups
me=225=3-6/3-6/3-5/3-5/3-5
Williams=205=2-10/1-5
185=2-7/3-6/3-6 |
30m 00s
Performed as RX |
| 12/27/2015 |
276...weights |
dumbbell max outs.....
me=bench...100#
incline....90#
Williams...bench...80#
incline...80# |
30m 00s
Performed as RX |
| 12/21/2015 |
310.... |
15 amrap
min 1=10 bench 135-175
min 2= 20 sit ups
min 3= 10 box jumps
then repeat above, means u will do each lift 5 times
me/Williams...completed |
15m 00s
Performed as RX |
| 10/05/2015 |
#88..."Gordons H" |
Bench 10-8-6-4-2-1
me=165-185-205-225-235-255
Williams/Constantino=95-105-125-135-155-185
Hang cleans 5-5-3-3-1
me=135-155-175-185-195
Williams/constantino=95-105-115-125-135 |
70m 00s
Performed as RX |
| 09/23/2015 |
276....wieghts |
db bench, 6x8, 25-100#
bi curls, 5 x8, 2-45#
db incline, 4x8, 30-80#
cable bi's, 4x8, 3-70#
hyper, 3x 8
me/williams |
45m 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 |
| 09/01/2015 |
276...weights |
db bench, 6 x8, 40-80
db curls, 5x8, 20-35#
incline bench, 7 x 8,
bi cable curls, 5 x 8, 20-50
.....................at 0300..then at 0600
run 19 min, 1.6 miles on treadmill |
1.60 mi
Performed as RX |
| 08/24/2015 |
276....weights |
db bench, 5x8, 50-90lbs
bi curls, 5x8, 20-35lbs
incline db bench, 4x8, 40-70#
bi cable 4x8,20-50#
incline sit ups 3x10
hypers 3x8
|
45m 00s
Performed as RX |
| 08/18/2015 |
276...weights |
flat bench dumbbells, 5 sets/8 reps, 40-90lbs
front shoulder raise, dumbbells, 4 sets/8reps,15-25lbs
incline dumbbell bench, 4 sets/8 reps, 40-70lbs
side cable delt raise, 4 sets/8 reps, 10-30lbs |
30m 00s
Performed as RX |
| 08/16/2015 |
276...weights |
bench 6 sets/6-8 reps, 135-205
deadlift 5 sets/8 reps, 135-225
bi curls, 5 sets/8 reps, 20-40
incline bench, 3 sets of 6 reps, 50-70 lb dumbbells
bi curl, bar, 3 sets of 8 reps, 55-75lb |
45m 00s
Performed as RX |
| 08/10/2015 |
#276...weights |
|
45m 00s
Performed as RX |
| 06/18/2015 |
#248..."1/2 Cup of Coffey" |
400m
50 squats @ 135#
50 bench press @ 135#
400m
35 squats
35 bench
400m
20 squats
20 bench
400m
me/grijalva=58:25 |
58m 25s
Performed as RX |
| 06/12/2015 |
#310...at least you can sweat |
4 RFT
15 bench 135#
10 T2B
200m
6-12-15me=18:59, amy=14:08
|
18m 59s
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 |
| 04/10/2015 |
#190..."3 Bars of Death"... |
10-9-8-7-6-5-4-3-2-1
deadlifts 185#-135
bench 185#-95
hang cleans 95#
me/grijalva/lootz=complete, e Jackson=not finish |
10 rounds 165 reps
Performed as RX |
| 04/02/2015 |
#288..."Legit"... |
100's
100 bench 135#
100 push up
100 shoulder raise 45#
100 push press 65#
me=47:50, e j=1:06:00, grijalva=1hr+,lootz=:30, I/2 done |
47m 50s
Performed as RX |
| 03/26/2015 |
#294....."New Years Eve".. |
EMOM 20
Odd= 3 bench 135#/10 air squats
even= 3 hang cleans/10 walking lunges
me/lootz/grijalva/jackson |
20 rounds 260 reps
Performed as RX |
| 03/25/2015 |
#285..."I hate Mondays" |
6 RFT
10 bench 135#
10 shoulder raise 45#
10 arm curls 75#
not timed
me/Jackson/grijalva/lutz...completed
I did 185-205-225 for one rep each after |
6 rounds 180 reps
Performed as RX |
| 03/19/2015 |
#285..."I hate Mondays" |
6 RFT (out of 10 RFT, Marcos 34:00)10 reps of each
1-2 min rest between each round
Bench 135#
Shoulder Raise 45#
Barbell curls 75#
no rest was taken
me=11:23, marcos=10:50 |
11m 23s
Performed as RX |
| 01/23/2015 |
"Gordon's H"...#88 |
Bench 10-8-6-4-2-1
Hang Clean 5-5-3-3-1
me=B/135-250#, HC=135-195#
marcos=B/135-275#, HC=135-175#
Kierchert=B/135-185#, HC=134-140#
Oneal=B/135-205#, HC=135-175# |
11 rounds 48 reps
Performed as RX |
| 01/02/2015 |
#295.."Sleepy Hollow" |
AMRAP 15
Min 1= 10 bench135-175#....1-4-7-10-13
Min 2= 20 sit ups.2-5-8-11-14
Min 3= 40 single unders3-6-9-12-15
1-2-14me/krichert/marcoscompleted
|
15m 00s
Performed as RX |
| 12/31/2014 |
#294..."New Years Eve" |
EMOM 20 AMRAP
Odd= 3 bench #135-155 then 10 air squats
Even=3 hang cleans #135 then 10 box jumps
a min to complete each one
12-31-14.me/kirchert/marcos completed
|
20 rounds 260 reps
Performed as RX |
| 11/19/2014 |
"Legit"....#288 |
100 bench 135#
100 push press 65#
100 push ups
100 shoulder raises 45#
***dont need to do in order, can break up into sets****
11-19-14me=37:15, miggy=47:28 (b=50 reps/pp=90/pu=38/sr=100)
|
37m 15s
Performed as RX |
| 11/10/2014 |
"I Hate Mondays"....#285 |
6 RFT (out of 10 RFT, Marcos 34:00)10 reps of each
1-2 min rest between each round
Bench 185#
Shoulder Raise 45#
Barbell curls 75#
Me=b155#10-10-10/175-10-10-10 miggy=b115=10-10-10-10-10-10
Sr-10-10-10-10-10-10sr=10-10-10-10-10-10-
Bc=10-10-10-10-10-10bc=10-10-10-10-10-10
8:34+11min for rest=19:34=me7:19 +11min rest=18:19=miggy
|
19m 34s
Performed as RX |
| 09/20/2014 |
"Weights"...#276 |
bench and tri's |
45m 00s
Performed as RX |
| 08/25/2014 |
"Swole"...#264 |
10-9-8-7-6-5-4-3-2-1
bench 155
pullups
me=14:48
zack=9:28 (done diff day) |
14m 48s
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 |
| 07/03/2014 |
"Crazy 8's"....#258 |
8 reps for 8 sets
pull ups-under hand, close grip
thrustert 95#
bench 135#
wall balls
knees to elbow
marcos=38:42 |
38m 42s
Performed as RX |
| 06/30/2014 |
"Gordon's H"...#88 |
Gordon's H
10-8-6-4-2-1...bench
5-5-3-3-1..hang clean
135-245=me n durrl/135-185 me hang
bar-145=jeff t, 95 hang |
11 rounds 48 reps
Performed as RX |
| 05/18/2014 |
"Dracula"...#106 |
AMRAP 20
Bench X 3= 185#/155#
Rear squats X 5= 185#/155#
me/marcos/durrl (155#)=17 rounds |
17 rounds 136 reps
Performed as RX |
| 05/12/2014 |
"Gordon's H"....#88 |
Bench=10-8-6-4-2-1
me185/205/225/245/255
hang cleans 5-5-3-3-1
me=135/155/175/185
bench=me=255, zach/marcos=300, durrl=225
hang clean=me=185, zach=205, durrl/marcos=155 |
11 rounds 48 reps
Performed as RX |
| 04/14/2014 |
#248.."1/2 Cup of COffey" |
400m
50 squats @ 135#
50 bench press @ 135#
400m
35 squats
35 bench
400m
20 squats
20 bench
400m
4-14-14mwe/zack=39:09, marcos=41:26, bill=43:28
|
39m 09s
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 |
| 03/03/2014 |
"The Bonding"..."The Chetweezy"...#243...dual WOD |
Dual WOD
3 rounds....."the bonding"
400m
80 jumping jacks
30 sit ups
20 air squats
10 thrusters @ 75#
3-3-14.me/marcos=21:56, Jason=20:12, bill=22:00
3 rounds...."the chetweezy"
15 bench @ 135#
15 shrugs @ 135#
20 walking lunge
10 box jumps
3-3-14..Me/marcos/bill/Jason=completed
|
21m 56s
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 |
| 12/29/2013 |
"Gordon's H"...#88 |
Bench press...10-8-6-4-2-1
185-205-225-235-245-255
Power hang cleans....5-5-3-3-1
145-145-165-165-185
me...done |
11 rounds 48 reps
Performed as RX |
| 12/23/2013 |
"Frank on a Rock"...#220 |
5 RFT
10 bench press 155#
20 wall balls
100 singles
me=20:51 |
20m 51s
Performed as RX |
| 12/01/2013 |
"This is what killed him"....#214 |
2 rounds.....
24 deadlifts 295#
24 box jumps
24 wall balls
24 bench press, 195#
24 box jumps
24 wall balls
24 squat cleans, 135#
me=28:42 (did 1 round, 225# on dl, 95# on squat clean) |
28m 42s
Performed as RX |
| 11/27/2013 |
"Gordon's H".....#88 |
10-8-6-4-2-1 bench
Hang cleans5-5-3-3-1
11-27-13me=185/205/225/245/255/265135/155/175/185/205..no single unders |
11 rounds 42 reps
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 |
| 10/02/2013 |
Lynne....#61 |
Five rounds for max reps of:
Body weight bench press
Pull-ups
me=8/10,8/12,6/13,6/13,6/17..225
marcos=7/15,8/15,9/15,10/15,6/16...225
zo=8/13,8/15,9/15,8/15,6/21...185-195
miggy=4/7,3/8,10/8,6/8,7/8....185-135 |
34 reps
Performed as RX |
| 09/25/2013 |
Never Again--3 Bars of Death..#190 |
10-9-8-7-6-5-4-3-2-1
Deadlifts 100%BW...225 #
Bench 100%BW...225 #
Power Cleans 75%BW...135#
me/marco/zo/gordon...miggy
gordon=170 to 205 lbs, bench
zo= ended 225 bench |
10 rounds 165 reps
Performed as RX |
| 09/18/2013 |
Rescuing Zo...#197 |
Bench
10-9-8-7-6-5-4-3-2-1
165-175-185-195-205-215-225-245-265-275
5-9-10/12-10/12-2/3
225-185-155-135-225 |
15 rounds 101 reps
Performed as RX |
| 09/03/2013 |
Gordon's H....#88 |
10-8-6-4-2-1, bench followed by :30 jump rope
185-205-225-245-265-275, me/marcos
zo/gordon=225
5-5-3-3-1, hang clean
135-155-175-195-205, me
zo/marcos/gordon 185 |
11 rounds 48 reps
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 |
| 08/18/2013 |
Gordon's H...#88 |
10-8-6-4-2-1 bench press, then :30 single unders
185/205/225/245/265/285
hang cleans...5-5-3-3-1
135/155/175/195/205
me/marcos/baby t/zo |
11 rounds 48 reps
Performed as RX |
| 08/11/2013 |
Get sum Gains...#179 |
1-2-3-4-5-6-7-8-9-10
hang cleans @ 135
5 hand release push ups
30 sec jump rope
me=14:12, baby t=15:13, marcos=16:21
then....
Bench....135/225/245/135 x 3 rds of 15 reps |
14m 12s
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 |
| 07/29/2013 |
The sauna...#108 |
Close grip bench..
5 @ 135, 5@ 175,3@ 225,2@ 250, 3 tries of 1RM
marcos=265, me=255, baby t=245, ricardo/alonzo=205
then....
5-4-3-2-1
squat cleans
handstand push ups |
5 rounds 18 reps
Performed as RX |
| 06/26/2013 |
Tabata-Ouch...#26 |
tabata...20 sec on/10 sec off, 8 rounds per exercise
deadlift 135#
push press 75 #
box jumps
kettlebell 30#
bench press 135#
me=12-6,8-4,9-7,12-9,12-2
ricardo=8-3,15-7,20-10,10-8,7-4
marcos=10-6,12-6,7-4,12-5,12-5
alonzo=10-6,11-5,15-10,15-7,13-6 |
8 rounds 12 reps
Performed as RX |
| 06/12/2013 |
Sweet & Sour...#60 |
Sweet n Sour
70 air squats, 2 min
10 deadlifts 225#
400 m run
30 hollow rocks
25 pushups
12 box jumps
6 pullups
12 wall balls
me=9:10, marcos=9:45, jeff=9:45
bench=me 225x4, 275x1,225x8, marcos=225x8,275x1,225x4, jeff=155x1 |
9m 10s
Performed as RX |
| 05/28/2013 |
Lynne...#61 |
Five rounds for max reps of:
Body weight bench press..225 lbs
Pull-ups
me=6-6/5-9/7-8/4-10/6-9
marcos=5-7/5-8/6-9/5-10/6-12 |
7 reps
Performed as RX |
| 01/14/2013 |
Lynne...#61 |
5 rounds
Bench press body weight, 225 lbs
Pull-ups
Max reps
Me=3-8/3-8/2-7/3-11/2-10
Baby t=0-0 Inj res/3-4/5-4/4-4/4-5
Tj=3-5/2-3/2-3/2-8/2-7
Pull-ups assisted, bench was 135 for tj/baby t |
5 rounds 3 reps
Performed as RX |
Like TrackMyPR on facebook