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Workouts and Records

Most Recent Benchmark was ISABEL on Apr 19,2019 (5 days ago)

'CRU' (Time)
Warm Up (8 minutes) Trainer's Choice  

A. Practice - Front Squat (15 Minutes)  
6 Rounds of 3 Squats (3 Sec. hold @ bottom)  
*Start @ 135/95 from the floor*

B. Performance - CRU  
12 min amrap  
24 du,  
12 ttb,  
6 dead lifts 225/185

rest 5 minutes  

6 Rounds of:
24 du
12 ttb
6 dead lifts 225/185
0% 0%
Programmed: Tue,Aug 11,2015
1st2+16/3Alison Tue,Aug 11,2015
2nd4, 15:27Traci Tue,Aug 11,2015
3rd5+24/ 18:36Dara Tue,Aug 11,2015
1st5+9/12:50 Ron Tue,Aug 11,2015
2nd5+32/15:40 Dan O Tue,Aug 11,2015
3rd5+36/13:53 Travis Tue,Aug 11,2015
'Danny' (Reps)
Warmup: circle of love


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

30 box jumps (24/20)
20 push press (115/75)
0% 0%
Programmed: Sat,Jun 13,2015
1st425 Brooke Sat,Jun 13,2015
'DG' (Rounds)
Warm up
Trainer's choice

8 T2B
8 DB thrusters (35/20)
12 DB walking lunge (35/20)

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
0% 0%
Programmed: Fri,Apr 21,2017
1st7+10 Angie Fri,Apr 21,2017
2nd6+1 Katrisha Fri,Apr 21,2017
3rd5+19 Jodi Fri,Apr 21,2017
1st6+11 Travis Fri,Apr 21,2017
2nd6 Sean Fri,Apr 21,2017
3rd5+12 Ron Fri,Apr 21,2017
'DT' (Time)
Warm Up - trainer's choice

WOD (If you want to RX, have someone count your reps)
Five rounds for time of:
12 Deadlifts 155/105  
9 Hang power clean 155/105
6 Push jerk 155/105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
100% 0%
1st9:21 Jodi Wed,Aug 23,2017
2nd12:46 Whitney Wed,Aug 23,2017
3rd13:01 Rachael Wed,Aug 23,2017
1st8:23 Travis Wed,Aug 23,2017
2nd9:00 Mike W Wed,Aug 23,2017
3rd12:42 Jeff P Wed,Aug 23,2017
'Eva' (Time)
Warm up - trainer's choice

5 rounds of  
800m run
30 KBS (55/35)
30 pull ups
0% 0%
Programmed: Thu,May 19,2016
1st38:30Janet Thu,May 19,2016
2nd42:46Brooke Thu,May 19,2016
3rd42:50Alison Thu,May 19,2016
1st38:08 Ron Thu,May 19,2016
'Griff' (Time)
Thunder Ridge Middle School
5250 S Picadilly St
Aurora, CO 80015

Warmup: trainer's choice - warm up for running.


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Run 800m forward
Run 400m backward
Run 800m forward
Run 400m backward

Then, if you are feeling jumpy

Bear crawl the length of the soccer/football field and frog jump back
0% 0%
Programmed: Sat,Jun 20,2015
1st14:07 Janet Sat,Jun 20,2015
1st11:48 Ron Sat,Jun 20,2015
2nd17:11 Travis Sat,Jun 20,2015
'Manion' (Time)
Warm Up - Trainer's choice

WOD: 'Manion'
Seven rounds for time of:
Run 400 meters
29 Back Squats 135/95

Partner up if you choose and break up the squats anyway, anyhow

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
100% 0%
1st31:22 Amanda Z Thu,Sep 20,2018
2nd33:23 Jodi Thu,Sep 20,2018
3rd34:47 Steph Thu,Sep 20,2018
1st33:40 Travis Thu,Sep 20,2018
2nd33:41 Ron Thu,Sep 20,2018
3rd33:59 Joe M Thu,Sep 20,2018
'The Girls Friday' - Nasty Girls (Time)
Warmup: trainer's choice

Skill: take 10 min to find max unbroken double unders

'Nasty Girls'
3 rounds
50 air squats
7 muscle ups
10 power cleans (135/95)

Extra: mobility - work those shoulders/arms
0% 0%
Programmed: Fri,Jun 12,2015
1st30:17Alison Fri,Jun 12,2015
1st18:40 Nathan U Fri,Jun 12,2015
2nd22:11Ron Fri,Jun 12,2015
...just tell me what to do and when (Reps)
Warm up - trainer's choice

0:00-3:00: 100 air squats
3:00-5:00: rest
5:00-14:00: 3 rounds, 1 min wall sit, 30 seconds max effort bar only front squat, rest 90 seconds
14:00-16:00: rest
16:00-19:00: 100 air squats

You have only 3 minutes to complete the 100 air squats.   If you don't complete any of the 100 reps subtract them from the total front squat reps you complete during the 30 second intervals after the wall sits. You have no transition time between wall sits and front squats. Set up your bar near the wall so minim time is wasted between the wall sit and front squats.

Extra credit: 1 min and only 1 attempt per day - max calories in 1 min on air bike - write your score on the back whiteboard.
0% 0%
Programmed: Mon,Dec 10,2018
1st72 Janet Mon,Dec 10,2018
2nd71 Tabitha Mon,Dec 10,2018
3rd62 Stacy Y Mon,Dec 10,2018
1st74 TJ Mon,Dec 10,2018
2nd62 JP Mon,Dec 10,2018
3rd59 Ethan Mon,Dec 10,2018
0 to 100 real quick (Time)
Warmup: trainer's choice

Skill: front squat

Front squat (135/95)

100 double unders
50 box jumps (24/20)
40 KB snatch (per arm, 80 total) (55/35)
30 deadlift (225/155)
20 box jump overs (24/20)
10 TGU (55/35)
100% 0%
1st14:07 Jodi Mon,Jun 15,2015
2nd29:57 Alison Mon,Jun 15,2015
3rd14:34Brooke Mon,Jun 15,2015
1st18:10 Travis Wed,Aug 15,2018
2nd20:55 Sean Wed,Aug 15,2018
3rd24:40 TJ Wed,Aug 15,2018
4530 S Reservoir Rd
Centennial, CO 80015 (view larger map)