Workouts and Records

Most Recent Benchmark:
Nancy on Jun 26, 2019 (54 days ago)


box jumps, pullups, push press (Rounds)
10 box jumps 24 inch box
15 pullups
20 push press 45 lbs
10 minute amrap
Programmed: Sat, Nov 17, 2012
STRENGTH CHIPPER (Time)
For Completion:
50 Deadlifts - 185/135
40 BackSquats 135/95
30 Power Cleans 135/95
20 Push Press 115/75
10 OHS 95/65
'30' (Time) Cardio
30 cleans 95/65
30 front squats 95/65
30 deadlifts 95/65
30 back squats 95/65
30 push press 95/65
'Alan' (Time)
'Alan'
Bench press 135 lbs 30 reps
10 sumo deadlift high pulls 75 lbs
30 ring dips
20 sumo deadlift high pulls 75lbs
30 ring dips
10 deadlifts 165lbs
30 ring dips
20 deadlifts 165 lbs  
1 round for time
'DT' (Time-Rx3)
'DT'
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Rx: (155/105) Rx changed to 105 beginning May 3rd)
Rx2: (135/95)
Rx3: (95/65)

20 Minute TimeCap
'Morrison' (Time)
'Morrison'

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
'Nutts' (Time)
For time:
10 handstand push-ups
15 deadlift, 250/155 lb
25 box jumps, 30/24
50 pull-ups
100 wall balls 20/14
200 double unders
Run 400 meters with 45/25lb plate
'Ogar' (Reps)
'Ogar'
14 minute AMRAP of:
3 snatches (touch and go) 135/95
1 muscle up/ 3 chest to bar pull-ups for scaled
12 wall balls 20/14

as of 10/21/15, 95# snatch for women is RX
'RYAN' (Time)
5 Rounds for time  

7 Muscle-ups
21 Burpees


Rx2 14 pull-ups      Rx3 24 ring rows

This is a HERO WOD and deserving of our best efforts, but there will be a 30 min cut-off time.
'Sham' (Time)
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Air Force Staff Sgt. David 'Sham' Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.