Workouts and Records

Most Recent Benchmark:
FRAN Benchmak 2020 on Aug 12, 2022 (2 days ago)
'Friday' Night Special (Time)
21-18-15-12-9-6-3
SDHP
BarFacing Burpees
Curls w/bar (no heavier than 35/65)
Bike Cals

A: start @ 15
B: start @ 18
C: start @ 21
D: start @ 24, 35/53 kb
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'Insert your name' The Builder Wear Yellow (Time)
'Insert your name' The Builder !(like Bob the builder)

50 Push press. Need *Girls Bar weighs 15lb/ Boys 45lb* Plates & clips (Do not carry over 45lbs per 250m run/walk make as many 250 meters rounds  until u get to your pp bar weight.  

50 KBS (no heavier than 45lbs)

50 Dumb Bell reverse lunge curl Each (25 right/25 left) (no heavier than 40lbs)

Return equipment same way you got it *reminder not over 45lbs for ea. 250m lap*
Yes you can load bar and carry on back as long as it's not over 45lbs

Buy out 100 Butterfly sit-ups


Clock stops once u finish sit-ups or at 30 minutes

E: 1/2 reps
Modification for ALL levels is the amount of weight used
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Programmed: Mon,Oct19,2015
'Kevin' FWOD (Time)
3 rounds for time:

32 Deadlifts (no more than 95/185)
32 Hanging Alt. Hip Touches
800m Farmers Carry Run (5-15lb dumbbells)

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.
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Programmed: Mon,Aug25,2014
'Probatio' CFNE WOD (Reps)
For Max Reps in 30 minutes
0:00-5:00 - Max Burpee Box Jump-Overs (20/24)
Rest 5 minutes
10:00-14:00 - Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-21:00 - Max Power Cleans (105/155)
Rest 3 minutes
24:00-26:00 - Max Wall Ball Shots (14/20)
Rest 2 minutes
28:00-29:00 - Max Unbroken Pull-Ups (single attempt)

A/E: Pick Load, Burpee only, RRows.
C: BJ or Step Up 16/20, 85/135, Mod PU
D: As Written
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Programmed: Wed,Apr10,2019
'Second Cut' Modified (Time)
Strict Pull ups - 8-6-4-2-1
If you have been adding weight then use it on this swod
Rest 2-3 Mins between sets.  
They should be challenging and you should want the rest.

'Second Cut' Modified
Time cap: 15 minute
800-m row
66 KB Jerks (25/ 35)
80-ft. handstand walk

A/E:  1/2 Reps Push Jerk or Press, Pick Load may use DB, 80 Plank Shoulder taps.
B:  Push Jerk or Press with DB or KB, Pick Load, 80 Plank Shoulder Taps
C: Pick Load, HandStand Shoulder Taps (wall facing or facing away from wall)
D: As Written
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Programmed: Tue,Aug6,2019
'Serene' - IACF (Time)
SWOD: Back Squat 10-5-3-1-1-1-1-1 find your new 1RM. 20min cap.

WOD:
1000m Row
-THEN-
4 Rounds:
8 Front Squats (no heavier than 125/185, from the ground)
4 Shoulder to Overhead
15 Pullups or RR
-THEN-
43 Burpees
1 mile run
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'The No Low 'T' WOD (Time)
Buy In 25 Cal Bike or 30 Cal Row

10 Push-ups or Deficit Push Ups (25/45)
6   Over the Box BJ
10 Tricep Extensions w/plate
6   OH Lunges Sets w/Plate
10 Barbell Curls
Run
5 Pull Ups or 1 Muscle Up

E: 3 rounds,Buy in 10 Cal
A: 4 rounds, 250m
B: 5 rounds, 250m
C: 6 rounds, 250m, Chest to Bar Pull Ups, 20/24'
D: 6 rounds, 250m, 45/75 BB Curls, 24' box, MU

Engine Work:  50, 75 or 100 Air Squats

.pushups, box dips, curls, ring rows, cleans, etc...  Run, jump rope, box jump and row..
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'We came, we saw, we kicked its a$$!' -CF (Rounds)
25 Min AMRAP (Finish Round)
500 M Run
30 Double Unders
20 Cal Row
10 Burpees

A/E: 250M Run, 30 Singles, 10 Cal Row, 10 No push up burpees
B: 500M Run, 60 Singles, 15c Row, 10 Burpees
C: 30 DU Attempts
D: As Written

Optional Core Work:
100 Flutter Kick or Single Leg V-Ups
100 Med Ball Lateral Tosses with Partner or against the wall
100 Plank Knee to Elbow Touch
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Programmed: Wed,Oct9,2019
... Who Do We Appreciate?! (Rounds)
15min AMRAP (dnfr)
2 Curtis P's
4 OH Lunge Sets
6 KBS
8 SDHP

- 2 min rest -

15min AMRAP (dnfr)
2 Man Makers
40 JR or 20 DU
6 Box Jumps or Step ups
8 Ring Rows or Pullups
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07/29 level F (Time)
step up jump down tabata

Amrap 5 min
20-10-5 burpees

10 pp
15 squats
10 alt def pu's

1 min rest x's 3 rounds
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Programmed: Tue,Jul29,2014
1 2 3... This Is Crappy (Time)
1 Round of:
100 DU or 300 JR
50 Air Squats
25 Slamballs 30/50
750m Run
Then 2 Rounds of:
60 DU or 180 JR
30 Air Squats
15 Slamballs
500m Run
Then 3 Rounds of:
40 DU or 120 JR
20 Air Squats
10 Slamballs
250m Run


GROUP ABS AFTER!
Tabata Time Format (20sec work/10sec rest)
3 Rounds:
Mountain Climbers
Weighted Situps
Left Side Plank Raises
V-Up Static Hold
Bicycle Abs
Right Side Plank Raises
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1 Long Day (Time)
In any order:
1 mile run
500m Dual KB or DB Farmers carry (35/50+)
2,000m Row
100 Cal Bike
100 Pull Ups or 100 Burpees
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1 Mi Run or 2K Row (Time)
WOD 2:
For Time 1 Mile Run (7 Laps) or  2K Row
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Programmed: Thu,Feb14,2019
1 Mile Run 2020 (Time) Benchmark
1 mile for time
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1 Rep Front Squat (Weight) Benchmark
Take as much time as you need to max out your Front Squat

Warm up appropriately and take lots of rest between those heavy sets.
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1 Rep Max Back Squat (Weight) Benchmark
20-30 Min To Find a 1 Rep Max
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1 Rep Max Clean and Jerk 2020 (Weight) Benchmark,Max
Warm Up: One Time Through w/ Empty Bar or PVC (Rest when needed)
5 Clean Grip Shrugs
5 Clean Grip High Elbows
5 Hang Muscle Cleans
5 Hang Squat Cleans
5 Strict Press
5 Push Jerk or Split Jerk

Clean and Jerk
20-30 Min to find 1 RM Clean and Jerk.

You can squat or power clean and push or split jerk, just track what you did!!!
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1 RM Bench Press (Weight) Benchmark,Max,Strength
20-30 Min to Find 1 RM Bench Press
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1 Time Only (Time)
Snatch grip deadlifts 4x3 (drop and reset each rep)

1 full snatch + 1 hang snatch + 1 oh squat


For Time:
40/30 cal row
20 squat snatches(115/85)
40/30 cal row
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Programmed: Tue,Oct27,2020
1 to 60 (Time)
*500m buy in run
10 Double Arm Battle Rope waves
20 Slam Balls or Wall Balls
30 Front Squats w/ball
40 Shoulder tap plank Ea
50 Russian Abs Ea
60 Jump Ropes

E: 3 rounds
A: 4 rounds
B: 5 rounds
C: 6 rounds
D: 5 rounds SUB 30 DU's for JR's. Bar front squats 45/65
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210-727-0094
28798 US-281
Bulverde, TX 78163 (view larger map)