Workouts and Records

Most Recent Benchmark:
FRAN 9/20/19 on Sep 27, 2019 (72 days ago)


!FIT N FALL 2019! (Check In)
Log whatever extra work you do here
!FIT N FALL 2nd wod! (Time)
Put what you did here
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)
Put what you did in notes
Programmed: Tue,Oct15,2019
1st2 mile walk Alyssa C Tue, Oct 22, 2019
!FIT N FALL 4th WOD ok stop it wow?! (Time)
Put what you did in notes
Programmed: Tue,Oct15,2019
!FIT N FALL 5th WOD HERCULES! HERCULES! (Time)
Put what you did in notes hercules
Programmed: Tue,Oct15,2019
'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,Sep21,2016
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,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
then

Band Hammer Curl-50-100 reps
Band Pushdowns-50-100 reps
Programmed: Wed,Jan13,2016
1st225# Laura E Wed, Nov 27, 2019
385-221-4500
1774 Sandhill Road Orem UT 84058 (view larger map)