8x:
20 sec jumping lunges
10 sec rest
20 sec hollow rock
10 sec rest
20 sec pushups
10 sec rest
20 sec quarter squat jumps
10 sec rest
20 sec tuck ups
10 sec rest
Go big or go big.
How Much Ya Bench?
- Back squat 01 - 225 - 2.20.20
- Back squat 02 - 210 - 2.13.20
- Back squat 03 - 210 - 2.13.20
- Back squat 04 - 200 - 11.27.19
- Back squat 05 - 190 - 2.20.20
- Back squat 06 - 190 - 2.20.20
- Back squat 07 - 190 - 2.20.20
- Back squat 08 - 165 - 4.25.18
- Back squat 10 - 155 - 8.3.20
- Back squat 20 - 145 - 8.19.19
- Bench press 01 - 145 - 5.25.18
- Bench press 02 - 140 - 1.21.20
- Bench press 03 - 135 - 1.21.20
- Bench press 04 - 130 - 2.21.20
- Bench press 05 - 125 - 1.14.20
- Bench press 06 - 115 - 1.18.19
- Bench press 10 - 105 - 1.10.18
- Bench press 11 - 105 - 9.10.18
- Bench press 12 - 105 - 9.10.18
- Box Jump Height - 39" - 1.13.16
- Broad Jump 7'5" - 8.13.19
- Clean 1 - 170 - 4.6.16
- Clean 2 - 150 - 1.22.18
- Clean 3 - 150 - 1.22.18
- Clean 5 - 140 - 12.15.15
- Clean and jerk 1 - 165 - 4.6.16
- Clean and jerk 2 - 145 - 4.6.17
- DB bench press 10 - 2x45 - 12.10.19
- Deadlift 01 - 300 - 2.21.16
- Deadlift 02 - 285 - 2.3.19
- Deadlift 03 - 265 - 6.4.15
- Deadlift 04 - 253 - 8.28.20
- Deadlift 05 - 250 - 8.23.19
- Deadlift 06 - 225 - 4.17.19
- Deadlift 10 - 215 - 1.19.18
- Double unders - 105 consecutive - 3.10.12
- Floor press 1 - 145 - 4.5.16
- Floor press 2 - 135 - 2.1.17
- Floor press 3 - 120 - 4.30.12
- Floor press 5 - 120 - 1.10.11
- Floor press 8 - 85 - 1.29.18
- Front squats 1 - 185 - 12.30.19
- Front squats 2 - 175 - 12.16.19
- Front squats 3 - 165 - 12.9.19
- Front squats 4 - 155 - 3.2.16
- Front squats 5 - 155 - 2.24.20
- Hang clean 1 - 145 - 1.24.15
- Hang clean 2 - 145 - 1.4.16
- Hang clean 3 - 145 - 1.4.16
- Hang clean 5 - 125 - 12.10.15
- Hang power clean & jerk 5 - 85 - 3.23.09
- Hang power clean 3 - 145 - 1.4.16
- Hang power clean 4 - 140 - 8.7.20
- Hang power clean 5 - 135 - 8.12.20
- Hang power clean 6 - 135 - 8.12.20
- Hang power snatch 1 - 100 - 5.28.19
- Hang snatch 2 - 95 - 12.11.18
- Hang squat clean 1 - 165 - 9.14.19
- Hang squat clean 2 - 135 - 1.20.15
- Hang squat clean 3 - 125 - 1.20.15
- Hang squat clean 5 - 105 - 4.29.09
- Hang squat snatch 3 - 55 - 6.15.09
- Jerk 2 - 145 - 1.23.19
- Jerk 3 - 140 - 1.25.16
- Overhead squat 1 - 135 - 2.10.16
- Overhead squat 3 - 110 - 1.30.13
- Power clean & jerk 1 - 165 - 4.6.16
- Power clean & jerk 2 - 130 - 5.27.09
- Power clean 1 - 170 - 4.6.16
- Power clean 2 - 160 - 11.18.19
- Power clean 3 - 155 - 3.4.19
- Power clean 5 - 140 - 12.15.15
- Power snatch 1 - 115 - 4.17.17
- Power snatch 2 - 105 - 5.9.18
- Power snatch 3 - 95 - 4.16.18
- Pullups, strict, unbroken - 7 - 5.14.19
- Push press 1 - 145 - 12.8.19
- Push press 2 - 135 - 12.8.19
- Push press 3 - 130 - 8.8.18
- Push press 5 - 120 - 8.10.20
- Push press 6 - 105 - 12.7.18
- Shoulder press 1 - 110 - 10.22.19
- Shoulder press 2 - 100 - 7.11.18
- Shoulder press 3 - 95 - 7.3.16
- Shoulder press 4 - 95 - 2.2.20
- Shoulder press 5 - 90 - 1.3.16
- Shoulder Press 6 - 85 - 8.27.18
- Shoulder press 8 - 75 - 8.27.18
- Snatch 1 - 115 - 4.17.17
- Snatch 2 - 105 - 5.9.18
- Snatch 3 - 95 - 4.12.17
- Squat clean 1 - 160 - 7.23.16
- Squat clean 2 - 145 - 12.16.18
- Squat clean 4 - 135 - 12.31.15
- Sumo deadlift 1 - 275 - 12.2.19
- Sumo deadlift 2 - 235 - 12.2.19
- Sumo deadlift 3 - 225 - 11.25.19
- Sumo deadlift high pull 5 - 75 - 8.18.09
- Thrusters 1 - 130 - 4.12.16
- Thrusters 3 - 120 - 1.12.16
- Thrusters 5 - 100 - 4.5.19
- Weighted Chinup - 30 - 4.5.16
- Weighted Pullup - 32.5 - 7.23.16
Benchmark Times
- 1 mile run - 7:10 - 9.29.18
- 100 cal bike - 9:19 - 5.7.17
- 100 pullups - 11:02 - 3.21.19
- 1k row - 3:58.9 - 1.28.16
- 200 cal bike - 19:58 - 12.7.19
- 250m row - 0:52.0 - 6.15.11
- 2k row - 8:19.4 - 7.3.19
- 30 Muscle Ups - 6 weeks, 4 days, 13 hours, 52 minutes - 5.4.10
- 3k row - 12:54 - 10.22.19
- 4k row - 18:51 - 5.27.16
- 500m row - 1:49.7 - 2.24.16
- 800m run - 3:27 - 4.1.13
- Angie - 24:45 - 3.21.19
- Annie - 5:51 - 5.17.12
- Badger - 1+45 - 5.12.17
- Barbara - 39:12 - 3.22.18
- Bat Wings - 9:07 - 1.6.20
- Callahan - 15:26 - 3.14.09
- Chief - 20 rounds - 3.31.09
- Christine - 13:39 - 2.22.19
- Cindy - 14 rounds plus 5 pullups - 7.28.09
- CrossFit Total - 575 - 12.13.15
- Danny - 32:01 - 3.17.09
- Diane - 13:17 - 8.3.09
- DT - 10:50 - 12.30.19
- Elizabeth - 10:16 - 7.8.19
- Fight Gone Bad - 267 - 2.5.19
- Filthy Fifty - 30:25 - 1.9.20
- Flight Simulator - 5:31 - 5.17.16
- Fran - 7:25 - 4.4.16
- Glen - 49:50 - 8.29.19
- Grace - 3:22 - 3.24.16
- Griff - 13:26 - 8.16.09
- Helen - 10:54 - 8.27.18
- Jackie - 9:44 - 4.5.19
- Josh - 14:01 - 3.26.09
- JT - 20:34 - 7.24.19
- Karabel - 15:00 +22 - 12.12.19
- Karen - 9:00 - 3.7.16
- Lynn - 44 @ 125 - 5.25.18
- Murph - 62:10 (14 lb weight vest) - 6.1.19
- Nasty Girls - 11:27 (jumping bar muscle ups) - 1.3.20
- Nate - 10+0 - 10.2.19
- Pushup/Situp Ladder of Doom - 19:47 - 12.11.16
- Randy - 7:23 - 8.29.17
- TD - 13:54 (85 lbs) - 4.20.09
- Zeus - 2 rounds + 9 w/ 30 min time cap - 5.29.17
Labels
- 1 mile run
- 1.5 mile run
- 100 cal bike
- 100 pullups
- 100 pushup challenge
- 100m run
- 10k run
- 12 Days of Christmas
- 180 box jumps
- 1k row
- 200 cal bike
- 200m run
- 20m backpedal
- 20m sprint
- 250m row
- 2k row
- 3 mile run
- 30 yd dash
- 300 yd shuttle
- 300m run
- 30X0
- 3k row
- 40 yard sprint
- 400m backwards run
- 400m run
- 4k row
- 5-10-5
- 50 cal bike
- 500m row
- 50m run
- 5k run
- 60 yd shuttle
- 600m run
- 800m run
- acceleration plyos
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- acceleration stability
- agility ladder
- Amanda
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- arch rock
- archer pushups
- Arnold press
- back extensions
- back squat
- Badger
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- chinup hang
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- Christine
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- cuban press
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- dancing
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- db bench press
- DB calf raises
- db curls
- db front squat
- db hammer curl
- db hang power clean
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- DB jump shrugs
- DB reverse fly
- db skull crusher
- db stepovers
- db thruster
- De La Cedra
- dead hang pullups
- deadlift
- Deck of Cards
- deck squat jumps
- depth pushups
- Diane
- dips
- double squat wall ball
- double under
- dragon flags
- DT
- dumbbell clean and jerk
- dumbbell thrusters
- Elizabeth
- Everest
- farmer carry
- fartleks
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- filthy fifty
- fist pushups
- Flight Simulator
- floor press
- flutterkicks
- Foundations
- Fran
- front squat
- ghd
- Glen
- goblet cossack squats
- goblet squats
- good mornings
- Grace
- Granite Games
- Griff
- hamstring curl
- hand to hand kb swing
- handstand pushups
- handstand walk
- handstands
- hang clean pull
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- hang on bar
- hang power clean
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- hang power snatch
- hang snatch
- hang snatch pull
- hang squat clean and jerk
- hang squat cleans
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- hang thruster
- hanging L sit
- haul
- helen
- high hang clean
- high hang power clean
- hip extensions
- hollow body roll
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- hollow rock hold
- Hotshots 19
- hurdle hop
- inclined situps
- inverted ring pullups
- Jackie
- Jefferson curl
- jerk balance
- Jim Beam
- Josh
- JT
- jump over box
- jumping dips
- jumping jacks
- jumping lunges
- jumping pullups
- jumprope
- Karabel
- Karen
- kb
- kb burpees
- kb clean
- kb front rack carry
- kb front rack reverse lunges
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- kb push jerk
- kb push press
- kb row
- kb snatch
- kb split squat
- kb thrusters
- knee tuck hold
- kneeling strict press
- KTE
- L pullups
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- L-sit chinups
- lateral jump
- lateral kb swing
- Level 1 Cert
- Loredo
- lunges
- Lynn
- mb oh reach
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- med ball clean and jerk
- med ball cleans
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- med ball slam
- med ball thrusters
- Medball Overhead Reach
- military press
- mobility
- mountain climbers
- Murph
- muscle snatch
- muscle up negatives
- muscle up transition pull
- muscle ups
- Nasty Girls
- Nate
- natural leg extension
- Nemefit
- olympic lifting class
- one leg front squats
- one leg glute raises
- Orange Juice
- overhead hold
- overhead squat
- overhead step ups
- overhead weight situps
- P-Bar L Sit
- paloff press
- Panic Breathing
- parallel bar walk
- parallel leg hang
- parallelette handstand pushups
- partner leg throwdowns
- pendlay row
- penguin double tap jumps
- pike pushups
- pillar suicides
- pistols
- plank
- plank kb pull through
- plank kick throughs
- plyo pushups
- power clean
- power clean and jerk
- power shrugs
- power snatch
- power wall ball
- PR
- preach db curls
- pro agility drill
- pukey
- Pulling Annie Up
- pullup pullovers
- pullup shrugs
- pullups
- push jerk
- push press
- Pushing Annie Up
- pushup plank
- Pushup/Situp Ladder of Doom
- pushups
- quarter squat jump
- Randy
- renegade row
- rfess
- ring chinups
- ring dips
- ring kip swings
- ring kip to hip pulls
- ring L sit
- ring plank
- ring pullups
- ring pushups
- ring rows
- ring support hold
- Romanian deadlift
- rope climb
- rope pulls
- rope triceps
- row
- run
- Running Annie
- Russian twist
- sandbag carry
- sandbag thrusters
- seal walk
- SEALFIT
- seated db press
- seated pullups
- Sectionals
- shoulder press
- shoulder taps
- shuttle run
- side plank
- single arm glute bridge floor press
- single arm plank
- single arm ring row
- single arm Russian kb swings
- single leg deck squat
- single leg double under
- single leg glute bridge
- single leg RDL
- single unders
- situps
- skaters
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- snatch
- snatch balance
- snatch deadlift
- snatch grip deadlift
- snatch grip push press
- snatch push press
- snow angels
- spin
- split jerk
- squat clean and jerk
- squat clean thruster
- squat cleans
- squat jumps
- squat snatch
- squats
- step ups
- suitcase carry
- sumo deadlift
- sumo deadlift high pull
- Super Skills Thursday
- Super Track Tuesday
- supermans
- supine pullups
- surfing
- Tabata
- tall split jerk
- Tatts
- TD
- The Seven
- thruster
- toprope climbing
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- TRODO
- tryouts
- ttb
- tuck jumps
- tuck ups
- turkish getup
- up downs
- updowns
- V-ups
- vertical jump test
- vinyasa
- waiter walk
- wall ball
- wall pushups
- wall sit
- wall walks
- warrior makers
- weight vest
- weighted chinup
- weighted dips
- weighted overhead walk
- weighted pistols
- weighted plank
- weighted pullup
- weighted squat jump
- weighted walking lunges
- Wilbur
- Will Special burpees
- WOW
- Zercher squats
- Zeus
Links
Blog Archive
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2020
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March
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- For time:50-40-30-20-10air squathollow rockdouble ...
- 3x:goblet reverse lunge 8-10/side @ 16kgrest 30 se...
- 8x:20 sec jumping lunges10 sec rest20 sec hollow r...
- 5x EMOM, all w/ 16lb weight vest except handstands...
- 200 cal bike in 24:16
- 6 stations, 4 min at each station, EMOM the moveme...
- Workout #2 w/ Val & JJ!Bench press 10-8-6-3-3-3-3-...
- 4x:21 box jumps @ 20"15 ring rows9 thrusters @ 75r...
- Front squat 5-3-2-1-1-1-(F)-(F) @ 85-115-145-155-1...
- 21-15-9 push press @ 95100-75-50 double unders+2 r...
- Squat clean 3-2-1-1-1-1-(F)-(F)-1 @ 85-115-125-135...
- 12 min AMRAP:10 cal row15 box jumps10 situps5 roun...
- 200 cal bike in 25:51
- Bench press 9-5-3-1-1-(F)-1-(F) @ 35-85-115-125-13...
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March
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