Workouts and Records

Most Recent Benchmark:
FRAN SLX 1-27-20 on Mar 4, 2020 (24 days ago)

!FIT N FALL 2019! (Check In)
Log whatever extra work you do here
!FIT N FALL 2nd wod! (Time)
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Programmed: Tue,Oct15,2019
1st90 reps Cherise Fri, Oct 25, 2019
2nd796 Janelle Tue, Oct 15, 2019
3rd20:00 Jessica H Tue, Oct 15, 2019
1st56:37Lance Tue, Oct 15, 2019
!FIT N FALL 3rd WOD really?! (Time)
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Programmed: Tue,Oct15,2019
1st2 mile walk Alyssa C Tue, Oct 22, 2019
!FIT N FALL 4th WOD ok stop it wow?! (Time)
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Programmed: Tue,Oct15,2019
Put what you did in notes hercules
Programmed: Tue,Oct15,2019
'NAUGHTY 90' 8/27/16-9/9/17 (Time-Rx3) Metcon

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
1st29:21 Jade Sat, Sep 9, 2017
2nd31:42 Alicia B Sat, Aug 27, 2016
3rd34:12 2Lila Sat, Sep 9, 2017
1st27:03 Seth B Sat, Aug 27, 2016
2nd30:47 Steve H Sat, Aug 27, 2016
3rd38:50 Jonathan A Sat, Sep 9, 2017
(optional if you missed this yesterday) (Time) Metcon
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
Programmed: Wed,Sep21,2016
1st25:06 Rachel T Tue, Mar 17, 2020
2nd30:00 Laura E Sat, Jan 26, 2019
3rd31:15 Cherise Sat, Feb 2, 2019
1st30 Derek A Tue, May 16, 2017
2nd24:50 Bj Tue, Mar 17, 2020

50 DB Rows R/L
50 Ring Push Ups or DIps

You choose the weight and partition reps as desired
Programmed: Wed,Jan6,2016
1st1:00:00 Rachel T Thu, Feb 7, 2019
2nd60 min Laura E Wed, Nov 27, 2019
3rd112.2 Carolyn Thu, Feb 4, 2016
1stskiing 180 minutes Ammon Sat, Jan 16, 2016
2nd215#/205# Todd N Tue, Jan 17, 2017
3rd20 Scott B Wed, Jan 6, 2016
(optional) Assistance Work 1/16/16 (Weight)
3 rounds of
DB Fly Press-12 reps
Ring Row feet elevated-12 reps

Band Hammer Curl-50-100 reps
Band Pushdowns-50-100 reps
Programmed: Wed,Jan13,2016
1st225# Laura E Wed, Nov 27, 2019
(optional) GUN SHOW (No Results Tracked) Metcon
A1. DB or Barbell Pullover to Press
A2. DB Row
3x12 R/L

Perform w barbell
3 sets of
7-Arm Curls bottom half
7-Arm Curls top half
7-Arm Curls Full ROM
Programmed: Wed,Aug23,2017
1774 Sandhill Road Orem UT 84058 (view larger map)