!FIT N FALL 2019!
(Check In)
Log whatever extra work you do here |
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!FIT N FALL 2nd wod!
(Time)
Put what you did here | |
!FIT N FALL 3rd WOD really?!
(Time)
Put what you did in notes | |
!FIT N FALL 4th WOD ok stop it wow?!
(Time)
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!FIT N FALL 5th WOD HERCULES! HERCULES!
(Time)
Put what you did in notes hercules | |
'NAUGHTY 90' 8/27/16-9/9/17
(Time, Rx2, Rx3)
'NAUGHTY 90'
In a team of 2 or 3 or if you dare by yourself
90 Box jumps (24'')
90 Jumping pull-ups
90 KB Swings (35#/20#)
Walking Lunge-90 steps
90 Knees to elbows
90 Push press (45#/35# Barbell)
90 GM's(45#/35# Barbell) or GHD Back Extension at BW
90 Wall balls (20#/14#)
90 Burpees
90 Double unders
Rx2/3: See coach
GOAL: As a TEAM finish under 35 mins As an INDIVIDUAL don't die/under 45 mins
RULES: Partition reps as desired but must stay in order of movements | | 1st | 29:21 Rx | Jade Sat, Sep 9, 2017 | | 2nd | 31:42 Rx | Alicia B Sat, Aug 27, 2016 | | 3rd | 34:12 Rx2 | Lila Sat, Sep 9, 2017 | | 1st | 27:03 Rx | Seth B Sat, Aug 27, 2016 | | 2nd | 38:50 Rx | Jonathan A Sat, Sep 9, 2017 | | 3rd | 45:24 Rx | Charles G Sat, Sep 9, 2017 |
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(optional if you missed this yesterday)
(Time)
10-15 mins
Pull Ups-1-2-3-4-5-6-7-8-9-10 etc.*
Hollow Rocks-20 reps
Side Plank-20 secs R/L
Rest 30 secs after each round
If you stall at a certain rep range then begin again at 1 Pull Up
*Rx+: For experienced beast sub either kip CTB or Strict MU | | 1st | 25:06 Rx | Rachel T Tue, Mar 17, 2020 | | 2nd | 30:00 Rx | Laura E Sat, Jan 26, 2019 | | 3rd | 31:15 Rx | Cherise Sat, Feb 2, 2019 | | 1st | 30 Rx | Derek A Tue, May 16, 2017 | | 2nd | 24:50 Rx | Bj Tue, Mar 17, 2020 |
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(OPTIONAL) ASSISTANCE WORK
(Weight)
Collect
50 DB Rows R/L
50 Ring Push Ups or DIps
You choose the weight and partition reps as desired | | 1st | 1:00:00 Rx | Rachel T Thu, Feb 7, 2019 | | 2nd | 60 min Rx | Laura E Wed, Nov 27, 2019 | | 3rd | 112.2 Rx | Carolyn Thu, Feb 4, 2016 | | 1st | skiing 180 minutes Rx | Ammon C Sat, Jan 16, 2016 | | 2nd | 215#/205# Rx | Todd N Tue, Jan 17, 2017 | | 3rd | 20 Rx | Scott B Wed, Jan 6, 2016 |
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(optional) Assistance Work 1/16/16
(Weight)
3 rounds of
DB Fly Press-12 reps
Ring Row feet elevated-12 reps
then
Band Hammer Curl-50-100 reps
Band Pushdowns-50-100 reps | |
(optional) GUN SHOW
(No Results Tracked)
A1. DB or Barbell Pullover to Press
3x12
A2. DB Row
3x12 R/L
then
Perform w barbell
3 sets of
21's
7-Arm Curls bottom half
7-Arm Curls top half
7-Arm Curls Full ROM | |
(Strongest Loser Extra )
(Check In)
Click this if you are doing something besides
Class WOD and things that are on the SLX tracking sheet. |
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.COMPETITORS TRAINING/STRENGTH WOD WILL RETURN!!!
(Time)
COMPETITORS CLASS SIGN UP SHEET ON OFFICE DOOR!!
WE NEED 12 PEOPLE TO CREATE THIS CLASS!!!
SWOD-REST TODAY OR MAX ON OHS WE MAX OUT SQUAT THURSDAY! |
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1 MILE RUN OUTSIDE
(Time,  Main)
1 mile outside run.
GOAL: Men under 6:45
Women under 7:30 | | 1st | 7:06 Rx | Janelle Thu, May 18, 2017 | | 2nd | 7:39 Rx | Sarah G Thu, May 18, 2017 | | 3rd | 7:40 Rx | Madeline Thu, May 18, 2017 | | 1st | 5:52 Rx | Spencer Ch Thu, May 18, 2017 | | 2nd | 6:01 Rx | Andrew R Sat, Mar 25, 2017 | | 3rd | 6:26 Rx | Ian Sat, Jun 1, 2019 |
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1 STRONGEST LOSER 8(OPTIONAL WORKOUT)
(Check In)
Put in what you did in the notes, it must be 30 mins to count. | |
1,000 REP BODYWEIGHT/AT HOME WOD!!
(Time)
FOR TIME!
100 Stationary Lunges
100 Hand Release Push Ups
100 Jumping Jacks
100 Sit Ups
100 Air Squats
100 Mountain Climbers
100 Athletic Burpees
100 Side Plank w/ Hip Dip
100 Flutterkicks
100 Tuck Jumps
Goal Sub 45 Cap OFF at 60 minutes.
Partition Reps as Desired. Feel free to work with a partner! | |
1,000 REP WOD!! 11/28/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
100-Hangpowercleans (95#/65#)
100-Hand Release Push Ups
100-Lateral Hops
100-Thruster (95#/65#)
100-Pull Ups
100-Sit Ups
100-Box Overs (24''/20'')
100-Alternating DB Snatch (55#/35#)
100-Pushballs
100-Air Squats
GOAL Finish under 70 min CAP off at 95 mins
(Remember if you have been inconsistent or have only been with us a few months cut the reps down!)
Purple Rx: As written SUB 70 IN ORDER GETS YOU A FREE T or TANK!
Blue Rx2: 65#/45#, 20''/16'', 35#/20#, 14#/9'-10#/8' sub jump pull ups & Step overs
allowed.
Orange Rx3: 45#/35#, plate step overs, 20#/12#, 10#/8-6#/8, sub ring rows.
Yellow MODWOD: 25#/15# thruster, cut orange reps in half. | Planned: Thu,Nov28,2019 Thu,Nov22,2018 Thu,Nov23,2017 Thu,Nov24,2016 Thu,Nov26,2015| 1st | 51:50 Rx | McKenna P Thu, Nov 24, 2016 | | 2nd | 57:15 Rx | Rachel T Thu, Nov 28, 2019 | | 3rd | 58:39 Rx | MANAGER Thu, Nov 22, 2018 | | 1st | 52:59 Rx | Seth B Thu, Nov 24, 2016 | | 2nd | 58:39 Rx | Robson Thu, Nov 22, 2018 | | 3rd | 62:14 Rx | Todd N Thu, Nov 22, 2018 |
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10 AM PARTNER WOD 11/11/17
(Reps, Rx+, Rx2, Rx3)
In a team of 2 people perform
Max reps in 9 mins
Wallballs-10 reps (20#/10'-14#/9')
Burpee-10 reps
(As one partner works the other must hold barbell OH 95#/65#)
--REST 1 min--
Max Calories in 9 mins
Rower OR SDHP (95#/65#)
(As one partner works the other must hold DB pair at sides (55#/35#)
--REST 1 min--
Max reps in 9 mins
7-Box Jumps (24''/20'')
13-Push Ups
(As one partner works the other must hang from bar w MB between legs 20#/14#)
RULES: If partner moves from static holds, active partner must rest. Once partner picks up or switches reps resume.
GOAL: As a team collect over 450 reps
Rx: As written
Rx2: 14#/10'-10#/9', No MB between legs, 20''/16'' step ups allowed, 75#/55#
Rx3: See coach for individual MODWOD verison | |
10 AM PARTNER WOD 12/2/17
(Time, Rx+, Rx2, Rx3)
With a partner perform for TIME!
Air Squats(Synchronized)-10-20-30-40-50 reps etc.
Burpee over Box (20'') (Synchronized)-5-10-15-20-25 reps etc.
Sit Ups (Synchronized-10-20-30-40-50 reps
Run (Synchronized)-100-200-300-400-500 m
GOAL: Sub 24 CAP at 29
STEP UP and overs allowed
Rx+: Sub TTB for Sit Ups, 24'' Box for all
Rx: As written
Rx2: Perform as Individual Sub Row or Ski Erg instead of run!!
Rx3: 4 rounds only no 50-30/50-500m rd | |
10 AM PARTNER WOD 2/25/17
(Reps, Rx+, Rx2, Rx3)
With a group of 2-3 perform
(OPENS 17.1 will be done during open gym ONLY!! Thank you!!)
Rower-5 min
Wallball-5 min (30#/10'-20#/9')
Assault Bike-5 min
Deadlift-5 min (185#/125#)
HSPU- 5 mins*( 1 abmat/2 abmats)
*During 5 min AMRAP's you may switch with your partner(s) whenever you want to.
GOAL: As a TEAM of 2-3 perform 500 reps!!!!
Rx+: Sub DB Thruster 50-55#/35#, 245#/165#
Rx: As written
Rx2: Sub 20#/10'-14#/9', Hand Release Push Up, 135#/95#
Rx3: See coach for individual WOD version. | | 1st | 583 Rx2 | Lila Sat, Feb 25, 2017
Josee Sat, Feb 25, 2017 | | 2nd | 509 Rx2 | Courtney E Sat, Feb 25, 2017
Ang Sat, Feb 25, 2017 | | 3rd | 441 Rx2 | Janalyn Sat, Feb 25, 2017 | | 1st | 507 Rx | Nick Sat, Feb 25, 2017
Trent Sat, Feb 25, 2017 | | 2nd | 411 Rx | Kevin E Sat, Feb 25, 2017 |
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10 AM PARTNER WOD 7/9/17
(Time, Rx+, Rx2, Rx3)
In a team of 2-3 perform
10 mins to finish
30-Box Jumps (20'' for all)
30-KB Swings 53#/35#
30-Burpee
30-Calorie Bike or Row
rest with any time remaining
----then 10 mins to finish
40-Box Jumps (24'' for all)
40-KB Swings 53#/35#
40-Burpees
40 Calorie Bike or Row
rest with any time remaining then
---10 mins to finish
50-Box Jumps (30'' for all)
50-KB Swings 70#/35#
50-Burpees
50-Calorie Bike or Row
RULES/GOAL: Sub 30 mins CAP at 33 mins
One member moving at a time partition reps AND movements how you desire. Get through the 1st and 2nd 10 min brackets and then finish the final for time!
NO STEP UPS FOR Rx or Rx+
Rx+: Teams of 2
Rx: As written
Rx2: 35#/26# box the same STEP UPS ALLOWED | |
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