Workouts and Records

Most Recent Benchmark:
Some FS and FRAN on Dec 13, 2019 (45 days ago)


#%&?#$% (Time)
Burpees  
Flutter Kick sets
Hang cleans
250m run/row each round

E: 15-15-15
A: 10-20-30
B: 20-30-40
C: 10-20-30-40
D: 10-20-30-40, 55/75 Hang Cleans, 3 wall walks ea series
100% 0%
#TBT - IACF (Reps)
WOD #1:
10min AMRAP (dnfr)
30 DU or 90 Singles
15 Power Snatch (55/75)

- Rest 5 min -

WOD #2:
7min of Burpees

-Rest 3 min-

WOD#3:
500m Row
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'Badger' Hero WOD (Time)
'Badger'
3 Round For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
The 'Badger' Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, December 19, 2007 (071219).
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Programmed: Sat,Jan26,2019
'Friday' Night Special (Time)
21-18-15-12-9-6-3
SDHP
BarFacing Burpees
Curls w/bar (no heavier than 35/65)
Bike Cals

A: start @ 15
B: start @ 18
C: start @ 21
D: start @ 24, 35/53 kb
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'Insert your name' The Builder Wear Yellow (Time)
'Insert your name' The Builder !(like Bob the builder)

50 Push press. Need *Girls Bar weighs 15lb/ Boys 45lb* Plates & clips (Do not carry over 45lbs per 250m run/walk make as many 250 meters rounds  until u get to your pp bar weight.  

50 KBS (no heavier than 45lbs)

50 Dumb Bell reverse lunge curl Each (25 right/25 left) (no heavier than 40lbs)

Return equipment same way you got it *reminder not over 45lbs for ea. 250m lap*
Yes you can load bar and carry on back as long as it's not over 45lbs

Buy out 100 Butterfly sit-ups


Clock stops once u finish sit-ups or at 30 minutes

E: 1/2 reps
Modification for ALL levels is the amount of weight used
0% 0%
Programmed: Mon,Oct19,2015
'Kevin' FWOD (Time)
3 rounds for time:

32 Deadlifts (no more than 95/185)
32 Hanging Alt. Hip Touches
800m Farmers Carry Run (5-15lb dumbbells)

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.
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Programmed: Mon,Aug25,2014
'Probatio' CFNE WOD (Reps)
For Max Reps in 30 minutes
0:00-5:00 - Max Burpee Box Jump-Overs (20/24)
Rest 5 minutes
10:00-14:00 - Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-21:00 - Max Power Cleans (105/155)
Rest 3 minutes
24:00-26:00 - Max Wall Ball Shots (14/20)
Rest 2 minutes
28:00-29:00 - Max Unbroken Pull-Ups (single attempt)

A/E: Pick Load, Burpee only, RRows.
C: BJ or Step Up 16/20, 85/135, Mod PU
D: As Written
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Programmed: Wed,Apr10,2019
'Second Cut' Modified (Time)
Strict Pull ups - 8-6-4-2-1
If you have been adding weight then use it on this swod
Rest 2-3 Mins between sets.  
They should be challenging and you should want the rest.

'Second Cut' Modified
Time cap: 15 minute
800-m row
66 KB Jerks (25/ 35)
80-ft. handstand walk

A/E:  1/2 Reps Push Jerk or Press, Pick Load may use DB, 80 Plank Shoulder taps.
B:  Push Jerk or Press with DB or KB, Pick Load, 80 Plank Shoulder Taps
C: Pick Load, HandStand Shoulder Taps (wall facing or facing away from wall)
D: As Written
100% 0%
Programmed: Tue,Aug6,2019
'Serene' - ABC (Time)
Row/Run/Burpees
*choose one movement to buy in*
-THEN-
Rounds of:
8 Front Squats
4 Shoulder to Overhead
15 Push Ups
-THEN-
Row/Run/Burpess
*complete remaining 2 movements to buy out*

E/A: 250m row, 250m run, 13 burpees, 2 rounds
B: 500m row, 500m run, 23 Burpess, 3 rounds
C: 750m row, 750m run, 33 Burpees, 4 rounds
D: CrossFit
0% 0%
Programmed: Sat,Aug8,2015
'Serene' - IACF (Time)
SWOD: Back Squat 10-5-3-1-1-1-1-1 find your new 1RM. 20min cap.

WOD:
1000m Row
-THEN-
4 Rounds:
8 Front Squats (no heavier than 125/185, from the ground)
4 Shoulder to Overhead
15 Pullups or RR
-THEN-
43 Burpees
1 mile run
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