Workouts and Records

Most Recent Benchmark:
3/1 on Mar 1, 2019 (456 days ago)


19.2 (Time)
Beginning on an 8-minute clock, complete as many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans, 135 lb.
 25 toes-to-bars
 50 double-unders
 13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans, 315 lb.

Stop at 20 minutes.
0% 0%
Programmed: Sat,Mar2,2019
19.3 warm up (Reps)
Strength
Strict Pull Ups 4x8-10
strict DB Press
WOD
17:00 AMRAP
20 OH DB Lunges
20 DB step ups
15 Strict Push Ups
15 MB Toss Sit ups
100% 0%
Programmed: Fri,Mar8,2019
1st413Wayne Fri, Mar 8, 2019
19.4 (Reps)
tbd
0% 0%
Programmed: Fri,Mar15,2019
19.4 Judging (Reps)
TBD
0% 0%
Programmed: Sat,Mar16,2019
19.5 Judging (Reps)
Come get Judged
0% 0%
Programmed: Sat,Mar23,2019
19.5 warm up (Reps)
TBD
0% 0%
Programmed: Fri,Mar22,2019
2/18 (Time)
Back Squat
5x5 @ 22x1
Rest 3:00
(Speed Focus at around
50 - 65% max)

WOD:
10:00 AMRAP
3 Thruster (115#/78#)
10 B.J.S.D. (24'/20')

Black-Rx
R3 (105#/68#)
R2 (95#/63#)
R (75#/53#)
   (20'/16')
W (65#/45#)
S S.A.N
100% 0%
1st136Wayne Mon, Feb 18, 2019
2/19 (Time)
Strength Dumbell Seated Strict Press
5 x 6-8
Rest 2:00
WOD:
F.T.
1000/900m Row
21 - 15 - 9
Burpees
D.U.
1000/900m Row
21 - 15 - 9
K.B. Swings (53#/35#)
T2B
1000/900m Row
Time Cap: 27:00
Black-Rx
R2(44#/30#)
R  (35#/26#)
    Leg Raises  / Knee Raises
    3:1 Singles
W (26#/20#)
S S.A.N
0% 0%
Programmed: Tue,Feb19,2019
2/20 (Time)
Strength/Skill:
High Hang P.C.
Work up to 1 heavy set of 5
(Speed Hip Focus under the bar and proper mechanics from not pulling early)

WOD:
'The Chief'
3:00 AMRAP (x5)
3 Power Cleans (135#/93#)
6 Push Ups
9 Squats
Rest 1:00 after every round.
Black-Rx
R3 (115#/78#)
R2 (105#/68#)
R.  (95#/63#)
W. (75#/53#)
     Modify Pushups
S S.A.N
0% 0%
Programmed: Wed,Feb20,2019
2/22 (Time)
Strength:
Strict Pull Ups
4 x 8
Rest 2:00

The rest is to be determined...
0% 0%
Programmed: Fri,Feb22,2019
2/25 (Time)
WOD:
FT
1,500m/1,350m Row
15 Rounds
5 Pull Ups
10 Lunges (total)(alternating)
15 Sit Ups
1,500m/1,350m Row
30:00 Cap
Blk - Rx
R - Jumping Pull Ups
W - Ring Rows
S - scale as needed
Row is buy-in/buy-out style: So 3,000m/2700m total

If althlete's are sore or stiff from the Open workout - have them complete this at a moderate pace and treat it as a recovery workout. Scale accordingly
100% 0%
Programmed: Mon,Feb25,2019
1st30 Wayne Mon, Feb 25, 2019
2/26 (Time)
Skill:
2 Front Squats EMOM - 10:00
~65% 1RM
(Should be light-ish/work on speed)
WOD:
E2MOM - 14:00 (7 Sets)
15 S2OH
(Set 1,2,6 and 7 - 95#/63#)
(Set 3,4, and 5 - 115#/78#)
35 DUs
Blk - Rx
R2 - 75#/53# & 95#/63#
R - 90 SUs
W - 75#/53# for all 7 Sets
S - scale as needed

Consistent Pace - Try for same time each round, should be easily less than 1:00
(Hard and fast but just shy of maximal)
Weight increases for middle 3 rounds and then goes back down for the final 2
100% 0%
Programmed: Tue,Feb26,2019
1st14Taylor D Wed, Feb 27, 2019
1st2:03Wayne Tue, Feb 26, 2019
2/27 (Time)
Skill:
1 P. Snatch + 1 HP Snatch + 1 Snatch
Build to challenging set
WOD:
E3MOM x 5 (15:00)
10 OHS (135#/93#)
15/12 Cal Row
Score is slowest round

Blk - Rx
R2 - 115#/78#
R - 95#/63#
W - 75#/53#
S - Scale as needed

Moderate and consistent (unbroken) OHS followed by a max effort row sprint
- Rounds should take ~1:30 or less
0% 0%
Programmed: Wed,Feb27,2019
1st1:15Taylor D Wed, Feb 27, 2019
3/1 (Reps)
Strength Bench press 5x5 rest 3 minutes
Push ups 3 max sets

WOD
14 minute AMRAP
100 DU Buy In
5T2B
10 KB Swings
15 BJSD
0% 0%
Programmed: Fri,Mar1,2019
3/11 (Reps)
Strength:
Strict Press
8 x 5 @ 65%
Rest 2:30
WOD:
10:00 AMRAP
5 Push Press (115#/78#)
10 D.L. (Same weight no matter what)
15 Box Jumps (24'20')

Black-Rx
R2 (95#/63#)
R (75#/53#)
W (65#/45#)
    (20'/16')
S S.A.N
100% 0%
Programmed: Mon,Mar11,2019
1st6+29Taylor D Mon, Mar 11, 2019
1st6 roundsWayne Mon, Mar 11, 2019
3/12 (Time)
Strength:
Back Squat
4 x 9 @ 70%
Rest 3:00

WOD:
3 RDS F.T.
500m Row
15 K.B. Swings (70#/53#)
20 W.B. (20#/14#) @ (12'/11')
Rest 3:00

Black-Rx
R2 (53#/35#)
     (16#/12#)
R (44#/30#)
   (14#/10#)
W (35#/26#)
   (12#/8#)
S S.A.N

The WOD is one time through and then rest for 3:00. Try to shoot for 3:00 and not much more than 4:00. Try to keep rounds consistent and should be tough.

The targets should be shot 2 bricks above the normal 10' and 9' targets.
0% 0%
Programmed: Tue,Mar12,2019
1st17:45STEVEN Tue, Mar 12, 2019
3/13 (Reps)
Strength:
Pendlay Row
3 - 4 x 8 - 10
Rest 2:00

Single Arm Bent Over D.B. Row
3 - 4 x 8 - 10
Rest 2:00

WOD:
25:00 AMRAP
20 Cal Row
10 Burpee BJSD (24'/20)
20 Cal Row
75 D.U.

Black-Rx
R 200 Singles
W (20'/16')
S S.A.N
0% 0%
Programmed: Wed,Mar13,2019
3/14 Skill/Strength (Time)
Make up day
0% 0%
Programmed: Thu,Mar14,2019
3/18 (Time)
Strength:
3 OHS E2MOM x 8
(16:00)
~55% 1RM
*Highly suggest not going above 55% and using a rack

WOD:
12:00 AMRAP
12 DB Snatches
(Alternating)(50#/35#)*
10 SA DB S2OH
(5/5)(Same DB)**
8 Goblet Squats
(Same DB)

*DB Snatches - use 'Open' standards from previous years in regards to switching the DB in the air/touching at the bottom
**5 Single arm dumbbell shoulder to overhead with non-dominate arm, then 5 with the dominant arm - have them practice cycling before the WOD

Blk - Rx
R2 - 40#/25#
R - 35#/25#
W - 25#/15#
S - scale as needed
100% 0%
Programmed: Mon,Mar18,2019
1st8 roundsWayne Mon, Mar 18, 2019
3/20 (Reps)
Strength:
Power Clean - 5 Rep TNG
Build to challenging set

WOD:
16:00 AMRAP
8 Power Cleans
(70% 5 Rep from Strength)
16 Lateral Bar Hops
(total)
30/24 Cal Row

Blk - Rx
R - 60% Weight from Strength
W - Scale as Needed

8 PCs should be challenging but unbroken
0% 0%
Programmed: Wed,Mar20,2019
815-516-5064
CrossFit Phoenix 815
93 E Berkshire Dr Unit A
Crystal Lake IL. 60014 (view larger map)