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Most Recent Benchmark WOD before today was Front Squat 1RM on Oct 16,2017 (1 day ago)



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On-Ramp WOD #20 (Time)
7 Rounds for time

7 Burpees
7 Sit Ups or 14 Bicycle Crunches
14 Jumping Jacks
0% 0%
On-Ramp WOD: 2- six minute AMRAP (Reps)
2 six minute amrap

6 minutes of:
10 Flash push-ups
10 Wall balls
15 sit-ups

rest 30 seconds, then
2 minute plank
rest 30 seconds

6 minutes of:
10 ring rows/bw rows/pullups
15 squats
20 mountain climbers
0% 0%
1st29:33Juliana Wed,Oct 21,2015
2nd5Judy H Fri,Oct 17,2014
On-Ramp WOD: Jumping Jacks, Wall Balls (Reps-Rx2)
8 Min. AMRAP
20 Jumping Jacks, 5 Wall Balls
20 Jumping Jacks, 10 Wall Balls
20 Jumping Jacks, 15 Wall Balls
20 Jumping Jacks, 20 Wall Balls
20 Jumping Jacks, 25 Wall Balls
etc....add 5 wb every set.

Score is # of wall balls
0% 0%
'Back-up' Trooper Fields (Time-Rx3) Hero
2 Person Team

1,500 m Row
75 Thrusters  
1,500 m Row

Rx:95/65          
Rx2: 65/45        
Masters 50+: 55/35  
    

Partner 1 performs 1,000 m Row. Once 1,000 m Row is complete Partner 1 begins to work on 75 reps of Thrusters  

When Partner 1 gets off the rower, Partner 2 will perform 500 m Row. Once 500 m Row is complete, Partner 2 will begin to assist Partner 1 in completing 75 reps of Thrusters

Once Thrustes are complete, Team relays 1,500 m Row. Rotate however

*Partner 1 preforms 10 Burpees every time the bar is set down during the time Partner 2 is rowing. Once Partner 2 has completed rowing no more burpees are required by team
0% 0%
1st15:52 Sheridan Mon,Aug 14,2017
2nd16:16 Janelle Mon,Sep 4,2017
3rd17:23 Lisa J Mon,Aug 14,2017
Emily Co Mon,Aug 14,2017
1st14:20 Josh R Mon,Sep 4,2017
Spencer B Mon,Sep 4,2017
2nd14:42 Jeff B Mon,Aug 14,2017
Bryan Mon,Aug 14,2017
3rd15:09 Russ Mon,Sep 4,2017
Dylan Mon,Sep 4,2017
Brian L Mon,Aug 14,2017
'Empower' (Reps)
14 Minute AMRAP:
  9 Burpees
  20 Kettlebell Swings  Rx(53/35)
  20 Bodyweight Squats
0% 0%
Programmed: Fri,Jul 18,2014
1st276 Amy L Fri,Jul 18,2014
2nd245Kelly T Fri,Jul 18,2014
1st285 Justin Gro Fri,Jul 18,2014
2nd245Russell L Fri,Jul 18,2014
'GRIT' (Time)
Brought to you by Coach Kevin ;)

1500m row
10 C&J
500m row
10 C&J
500m row
10 C&J
500m row
10 C&J
500m row
10 C&J
1500m row
0% 0%
Programmed: Sun,May 3,2015
'Hope' (Reps-Rx2)
3 Rounds
5 Stations each Round
1 min each Station
1 min rest between Rounds

Burpees
Power Snatch 75/55   Rx2: 55/35  
Box Jump 24/20         Rx: 20/18
Thrusters  75/55        Rx2: 55/35
Chest To Bar              Rx2: Ring rows

''Fight Gone Bad Format''
0% 0%
1st189 Angie Mon,Nov 23,2015
2nd168 Michelle S Mon,Aug 18,2014
3rd180 RX2 2Elizabeth K Mon,Nov 23,2015
1st270 John Ne Mon,Nov 23,2015
2nd196 Roy Mon,Nov 23,2015
3rd177 Larry B Mon,Nov 23,2015
'JT' on the Run (Time-Rx3)
For Time
21-15-9 reps of:

Alpha:
Hand Stand Push-ups        
Ring dips    
Flash Push-ups

Bravo:
HSPU's (1 Plate + 1 Abmat)
Ring Dips (Strict Banded )
Flash Push ups

Charlie:
HSPU (Box)
Box Dips
FPU (Knees)

*800 m Run after each Round
0% 0%
Programmed: Fri,Aug 4,2017
1st22:32 2Sheridan Fri,Aug 4,2017
2nd27:01 2Michelle S Fri,Aug 4,2017
3rd27:04 2Lisa J Fri,Aug 4,2017
1st20:43 Toby Fri,Aug 4,2017
2nd25:31 Dylan Fri,Aug 4,2017
3rd30:50 Justin Gro Fri,Aug 4,2017
'Shlitz' (Time)
4 RFT:
    400m Run
    4 Muscle ups
    40 Double unders
0% 0%
Programmed: Mon,Nov 10,2014
1st18:00Tammy M Mon,Nov 10,2014
2nd18:29Amy L Mon,Nov 10,2014
1st15:34 Jeff R Mon,Nov 10,2014
2nd11:22John Ne Mon,Nov 10,2014
3rd17:40Roy Mon,Nov 10,2014
'Team Nukes' (Reps) Team
Teams of 2 Complete:  
  8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)  

at the 8 minute mark start:  
  10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)  

at the 18 minute mark start:  
  12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

* Score is total reps accumulated in AMRAPs
0% 0%
Programmed: Mon,Apr 27,2015
1st84 Julie St Mon,Apr 27,2015
2nd80 Wendy B Mon,Apr 27,2015
Angie Mon,Apr 27,2015
3rd75 Christy Mon,Apr 27,2015
1st330 John Ne Mon,Apr 27,2015
2nd205 John B Mon,Apr 27,2015
3rd158 John D Mon,Apr 27,2015