Workouts and Records

Most Recent Benchmark:
KELLY on Feb 1, 2020 (161 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
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#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
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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
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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
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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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'The No Low 'T' WOD (Time)
Buy In 25 Cal Bike or 30 Cal Row

10 Push-ups or Deficit Push Ups (25/45)
6   Over the Box BJ
10 Tricep Extensions w/plate
6   OH Lunges Sets w/Plate
10 Barbell Curls
Run
5 Pull Ups or 1 Muscle Up

E: 3 rounds,Buy in 10 Cal
A: 4 rounds, 250m
B: 5 rounds, 250m
C: 6 rounds, 250m, Chest to Bar Pull Ups, 20/24'
D: 6 rounds, 250m, 45/75 BB Curls, 24' box, MU

Engine Work:  50, 75 or 100 Air Squats

.pushups, box dips, curls, ring rows, cleans, etc...  Run, jump rope, box jump and row..
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'We came, we saw, we kicked its a$$!' -CF (Rounds)
25 Min AMRAP (Finish Round)
500 M Run
30 Double Unders
20 Cal Row
10 Burpees

A/E: 250M Run, 30 Singles, 10 Cal Row, 10 No push up burpees
B: 500M Run, 60 Singles, 15c Row, 10 Burpees
C: 30 DU Attempts
D: As Written

Optional Core Work:
100 Flutter Kick or Single Leg V-Ups
100 Med Ball Lateral Tosses with Partner or against the wall
100 Plank Knee to Elbow Touch
100% 0%
Programmed: Wed,Oct9,2019
... Who Do We Appreciate?! (Rounds)
15min AMRAP (dnfr)
2 Curtis P's
4 OH Lunge Sets
6 KBS
8 SDHP

- 2 min rest -

15min AMRAP (dnfr)
2 Man Makers
40 JR or 20 DU
6 Box Jumps or Step ups
8 Ring Rows or Pullups
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07/29 level F (Time)
step up jump down tabata

Amrap 5 min
20-10-5 burpees

10 pp
15 squats
10 alt def pu's

1 min rest x's 3 rounds
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Programmed: Tue,Jul29,2014
1 Dumbbell and Abs (Time)
5rds for time:

250M Run
20 Sit-ups
10 1DB Hang Clean&Jerk 25/35
20 Scissor Sets
10 1DB Hang Power Snatch
20 Russian Abs ea
10 1DB OH Squat or OH Lunge
20 SitnTwist Sets
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Programmed: Mon,Jun22,2020
1 Long Day (Time)
In any order:
1 mile run
500m Dual KB or DB Farmers carry (35/50+)
2,000m Row
100 Cal Bike
100 Pull Ups or 100 Burpees
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1 Mi Run or 2K Row (Time)
WOD 2:
For Time 1 Mile Run (7 Laps) or  2K Row
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Programmed: Thu,Feb14,2019
1 to 60 (Time)
*500m buy in run
10 Double Arm Battle Rope waves
20 Slam Balls or Wall Balls
30 Front Squats w/ball
40 Shoulder tap plank Ea
50 Russian Abs Ea
60 Jump Ropes

E: 3 rounds
A: 4 rounds
B: 5 rounds
C: 6 rounds
D: 5 rounds SUB 30 DU's for JR's. Bar front squats 45/65
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1, 2, 3... This Is Crappy (Time)
1 Round of:
100 DU or 300 JR
50 Air Squats
25 Push Press
Then 2 Rounds of:
60 DU or 180 JR
30 Air Squats
15 Push Press
Then 3 Rounds of:
40 DU or 120 JR
20 Air Squats
10 Push Press

E/A: 1/2 reps
D: DU and 65/95# PP

GROUP ABS AFTER!
Tabata Time Format (20sec work/10sec rest)
3 Rounds:
Mountain Climbers
Weighted Situps
Left Side Plank Raises
V-Up Static Hold
Bicycle Abs
Right Side Plank Raises
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1.20.20 (Time)
50-40-30-20-10

Cal Bike
KBS
Air Squats

A: 15-12-9-6-3
B: 25-20-15-10-5
C: As written, choose weight
D: As written, 35/53
*If running: 5 laps, 4 laps, 3, 2, 1
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210-727-0094
28798 US-281
Bulverde, TX 78163 (view larger map)