Workouts and Records

Most Recent Benchmark:
3/1 on Mar 1, 2019 (279 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
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Programmed: Sat,Mar23,2019
19.5 warm up (Reps)
TBD
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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...
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Programmed: Fri,Feb22,2019
815-516-5064
CrossFit Phoenix 815
93 E Berkshire Dr Unit A
Crystal Lake IL. 60014 (view larger map)