Workouts and Records

Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 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
(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
(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
(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,Aug23,2017
(Strongest Loser Extra ) (Check In) SLX
Click this if you are doing something besides
Class WOD and things that are on the SLX tracking sheet.
.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,May18,2017
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.
1,000 REP BODYWEIGHT/AT HOME WOD!! (Time) Metcon
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!
1st50:30 Scooter Thu, Nov 22, 2018
1,000 REP WOD!! 11/28/19 (Time-Rx3+) Metcon
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.
1st51:20 Kyra Mil Thu, Nov 22, 2018
2nd51:50 McKenna P Thu, Nov 24, 2016
3rd57:15 Rachel T Thu, Nov 28, 2019
1st52:59 Seth B Thu, Nov 24, 2016
2nd58:39 Robson Thu, Nov 22, 2018
3rd62:14 Todd N Thu, Nov 22, 2018
10 AM PARTNER WOD 11/11/17 (Reps-Rx3+) Metcon
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
Programmed: Sat,Nov11,2017
10 AM PARTNER WOD 12/2/17 (Time-Rx3+) Metcon
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
Programmed: Sat,Dec2,2017
1st23:48 Andrew R Sat, Dec 2, 2017
10 AM PARTNER WOD 2/25/17 (Reps-Rx3+) Metcon
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.
Programmed: Sat,Feb25,2017
1st583 2Lila Sat, Feb 25, 2017
Josee Sat, Feb 25, 2017
2nd509 2Courtney E Sat, Feb 25, 2017
Ang Sat, Feb 25, 2017
3rd441 2Janalyn Sat, Feb 25, 2017
1st507 Nick Sat, Feb 25, 2017
Trent Sat, Feb 25, 2017
2nd411 Kevin E Sat, Feb 25, 2017
10 AM PARTNER WOD 7/9/17 (Time-Rx3+) Metcon
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
Programmed: Sat,Jul8,2017
1st29:58 2Lindsey M Sat, Jul 8, 2017
1st29:43 2Toa Sat, Jul 8, 2017
2nd29:56 2Jonathan A Sat, Jul 8, 2017
Eric M Sat, Jul 8, 2017
3rd29:58 2Austin R Sat, Jul 8, 2017
385-221-4500
1774 Sandhill Road Orem UT 84058 (view larger map)