Workouts and Records

Most Recent Benchmark:
FRAN 9/20/19 on Sep 27, 2019 (16 days ago)


!FIT N FALL 2019! (Check In)
Log whatever extra work you do here
'NAUGHTY 90' 8/27/16-9/9/17 (Time-Rx3) Metcon
'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
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
'SL9 OPTIONAL WORKOUT' (Time) SL9
Must be 30 minutes of additional/optional work outside of a normal class time. Cannot be Ironman or Machine Man work. Note in the comments what you did.
1st1 hour Rachel T Thu, Feb 7, 2019
Laura E Thu, Feb 7, 2019
2nd3 Cherise Thu, Feb 14, 2019
3rd3.5 hours Saori Sun, Jan 27, 2019
1st1 HR Bj Tue, Feb 19, 2019
2nd30 Bill Fri, Feb 15, 2019
3rd30 minutes Nate Thu, Feb 21, 2019
Joshua B Tue, Jan 29, 2019
Todd N Mon, Jan 14, 2019
(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, Sep 21, 2016
1st30:00 Laura E Sat, Jan 26, 2019
2nd31:15 Cherise Sat, Feb 2, 2019
1st30 Derek A Tue, May 16, 2017
(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
Programmed: Wed, Jan 6, 2016
1st1:00:00 Rachel T Thu, Feb 7, 2019
2nd112.2 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
then

Band Hammer Curl-50-100 reps
Band Pushdowns-50-100 reps
Programmed: Wed, Jan 13, 2016
(optional) GUN SHOW (No Results Tracked) Metcon
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
Programmed: Wed, Aug 23, 2017
.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!
1st1 hour morning session, 6pm class wod Tory Mon, Mar 6, 2017
1st1.5 hrs Todd N Thu, Jan 19, 2017
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

GOAL: Men under 6:45
         Women under 7:30
Programmed: Thu, May 18, 2017
1st7:06 Janelle Thu, May 18, 2017
2nd7:39 Sarah G Thu, May 18, 2017
3rd7:40 Madeline Thu, May 18, 2017
1st5:52 Spencer C Thu, May 18, 2017
2nd6:01 Andrew R Sat, Mar 25, 2017
3rd6:26 Ian Sat, Jun 1, 2019
1 STRONGEST LOSER 8(OPTIONAL WORKOUT) (Check In)
Put in what you did in the notes, it must be 30 mins to count.
385-221-4500
1774 Sandhill Road Orem UT 84058 (view larger map)