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Most Recent Benchmark WOD was Baseline on Nov 9,2017 (10 days ago)



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'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
1st30:46 Anne-Rose Mon,Sep 11,2017
2nd32:30 Christy B Mon,Sep 11,2017
3rd30:30Rebekah Mon,Sep 11,2017
'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
1st40:29 Candace Mon,Sep 4,2017
2nd30:31 2Christy B Mon,Sep 4,2017
3rd37:29 2Jenee 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
'The Other Totals' (Weight) Strength
1RM Clean

1RM Bench

1RM OHS
Programmed: Wed,Apr 27,2016
1stPC-115#, B-95#, OHS- 95# Candace 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
thrusters
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.
1st2.8 mile assault bike Jenee Wed,Aug 16,2017
2nd7:19 Rebecca Mon,May 15,2017
3rd7:52 Dawne Tue,Jul 18,2017
1st6:20 Shamon Tue,Aug 16,2016
2nd6:50 Elijah Fri,Jun 24,2016
3rd7:00 David Wed,Nov 23,2016
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
1st205 Dawne Tue,Jan 24,2017
2nd185 Christy B Tue,Jan 24,2017
3rd175 Jenee Tue,Jan 24,2017
Rebekah 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
1 RM Clean (Weight) ORM,Strength
Take 15-20 minutes to build to today’s 1-RM Clean

(or use the time to practice clean technique)
Programmed: Mon,Nov 6,2017
1st145 Candace Mon,Nov 6,2017
2nd120 Chris Y Mon,Nov 6,2017
3rd115 Rebecca Mon,Nov 6,2017
Deb Mon,Nov 6,2017
Kelly B Mon,Nov 6,2017
1st200 Rick Mon,Nov 6,2017
2nd185 Stephen Mon,Nov 6,2017
Josh Y Mon,Nov 6,2017
Will Mon,Nov 6,2017
3rd175 Smithy Mon,Nov 6,2017
Graham Mon,Nov 6,2017
1 RM Shoulder Press (Weight) ORM,Strength
Take 15-20 minutes to build to a 1-RM Shoulder Press
Programmed: Tue,Nov 14,2017
1st105 Anne-Rose Tue,Nov 14,2017
2nd102 Jenee Tue,Nov 14,2017
3rd76.5 Sarah B Tue,Nov 14,2017
1st170 Rick Tue,Nov 14,2017
2nd160 Stephen Tue,Nov 14,2017
3rd145 David Tue,Nov 14,2017
1 RM Snatch (Weight) ORM,Strength
Take 15-20 minutes and build to today’s 1-RM Snatch
Programmed: Thu,Nov 2,2017
1st95 Rebekah Thu,Nov 2,2017
2nd90 Jenee Thu,Nov 2,2017
Candace Thu,Nov 2,2017
3rd85 Chris Y Thu,Nov 2,2017
1st150 Rick Thu,Nov 2,2017