Workouts and Records

Most Recent Benchmark WOD was Baseline on Feb 27,2018 (22 days ago)

'22' (Reps) AMRAP

22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20″)
22 Push Press (75/55#)
22 Calorie Row
'9/11 Tribute WOD' (Time) HERO WOD
2001m Row
11 Box Jumps (30″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/125#) * AA Flight 175 South Tower
11 Handstand Push-ups 
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar 
11 Deadlift (175#/125#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row
Programmed: Mon,Sep 11,2017
1st28:30 Carly Mon,Sep 11,2017
2nd30:46 Anne-Rose Mon,Sep 11,2017
3rd32:30 Christy B Mon,Sep 11,2017
'Bring Sally Up' Push-Ups (Reps) Warmup
Go up when the song says “bring sally up” and down when the song says “bring sally down”.
'Carly's Thanksgiving WOD' (Time) Team Work
6 Rounds For Time

Partner Carry Down and Back

Tire Flip Down And Back  

Wheel Barrow Down And Back

Sychronized Walking Lunges Down And Back

**Tire Flips Can Be Switched Over However You See Fit, But Both Partners Have To Go Down And Back Together. Partner A Can Flip Down And Partner B Can Flip It Back.  However You Want To Make It Happen
**Lunges Have To Be Done Together In Sync
**It Doesn't Matter Which Partner Does The Carrying And Which One Pushes The Wheel Barrow.  Whether Or Not You Rotate Is Up To You. Partner Can Be Carried On Your Back Or Across Your Shoulders Like A Sandbag

**Coach Carly Will Show You The Distance That You Will Be Working With.  Hint: Its Behind The Building, In The Grass.
Programmed: Fri,Nov 25,2016
'HotShots 19' (Time-Rx2) HERO WOD
Six Rounds for time:

30 Squats
19 Power Cleans (135)
7 Burpees
Run 400 meters

Honoring the 19 fallen Fire Fighters that lost their lives in the Wild Fires surrounding Yarnell, AZ on June 30th, 2013.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

RX = 135/95
RX2= 95/65
1st30:31 2Christy B Mon,Sep 4,2017
2nd40:05 2Rebekah Mon,Sep 4,2017
3rd41:04 2Jade Mon,Sep 4,2017
1st42:17 Rick Mon,Sep 4,2017
2nd42:24 Josh Y Mon,Sep 4,2017
3rd41:05 2Smithy Mon,Sep 4,2017
'Suck It Up' (Time-Rx2)
3 Rounds For Time

10 Front Squats 155/105
20 Pull-Ups
30 KB Swings 53/35
40 Ab-Mat Sit-Ups
50 Burpees
Run 800 Meters
50 Burpees
40 Hip Extensions
30 Dumbbell Push Press 70/45
20 Toes To Bar
10 Overhead Squats 155/105

RX2- 95/65, 35/18, 55/25
'The Other Totals' (Weight) Strength
1RM Clean

1RM Bench

Programmed: Wed,Apr 27,2016
'Will You Be My Fran' Partner WOD (Time) Conditioning,Stamina
partner 20 min AMRAP:

partner A – row 500,
partner B – AMRAP of “Fran”
21-15-9 of
pull ups
when one partner finishes the row, the other partner picks up “Fran” where the other left off

Score is total distance and rounds of Fran + extra reps.  

Bar Free – sub DB thrusters
Programmed: Sat,Jul 16,2016
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
1st7:19 Rebecca Mon,May 15,2017
2nd7:52 Dawne Tue,Jul 18,2017
3rd7:59 Carly Fri,Jun 24,2016
1st6:20 Shamon Tue,Aug 16,2016
2nd7:00 David Wed,Nov 23,2016
3rd8:03 Stephen Mon,May 15,2017
Robert G Tue,Jul 18,2017
1 RM Back Squat At Tempo (Weight) Strength
Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0

(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)
Programmed: Tue,Jan 24,2017
1st225 Carly Tue,Jan 24,2017
2nd205 Dawne Tue,Jan 24,2017
3rd185 Christy B Tue,Jan 24,2017
1st345 Nathan Tue,Jan 24,2017
2nd275 David Tue,Jan 24,2017
3rd255 Smithy Tue,Jan 24,2017
Stephen Tue,Jan 24,2017