Workouts and Records

Most Recent Benchmark:
Active Recovery Rest Day on Feb 16, 2020 (6 days ago)


1 MIle Run (Time) Cardio
GENWU: Pick 2, 100 CAL Row; 100 sit-ups; 100 CAL Bike

Skill: pose running / pickups

WOD:  1 mile outside run.

Wear 20# vest if available.

Please post your time as MM:SS.
1st7:22 Scott Tue, May 14, 2019
2nd9:35 Grant Tue, May 14, 2019
10 to 50 to 10 Chipper (Time)
GWU:
2 min on Bike
1 round of Cindy
2 min on SkiErg
1 round of Cindy
2 min on Row

Strength:  12 min to Build to 3RM DL

WOD:
10 Deadlift 315/225
20 HSPU
30 Burpee facing bar
40 Box jumps 24/20
50 Dumbbell snatch 70/50
40 Box jumps
30 Burpee facing bar
20 HSPU
10 Deadlift

CD:  Foam roll / Stretch
Programmed: Sat,Aug17,2019
1st18:35 Grant Sat, Aug 17, 2019
2nd29:41 Randy Sat, Aug 17, 2019
3rd33:45 Jonathan Sat, Aug 17, 2019
100m Run / BBJO / Dumbell Thruster (Time)
GENWU: Tabata Air Squats, Planks , Push Ups

Skillwork: Dumbell Thruster / Burpee Box Jump Overs
(BBJO)

WOD:
100m Run
21 Dumbell Thrusters 35#/50#
100m Run
21 BBJO 24'/30'
100m Run
15 Thrusters
100m Run
15 BBJO
100m Run
9 Thrusters
100m Run
9 BBJO
100m Run

20min Time Cap

CD: Stretch / Foam Roll
1st17:36Hannah Mon, Jun 10, 2019
1st15:57Grant Fri, Jun 28, 2019
2nd15:58Scott Mon, Jun 10, 2019
3rd16:54Jonathan Mon, Jun 10, 2019
17.1 (Time) CrossFit Open WOD
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
https://www.youtube.com/watch?v=ufUKkrH03rE
190 (Time)
General Warmup:  Tabata SkiErg & Row

Strength:  DL 5-5-5-5-5

METCON:  10 rounds
10 CAL AirBike
5 HandStand Pushups
4 DeadLift

CD: Scales/Stretch
1st9 Kellie Tue, Dec 3, 2019
1st17:59 Randy Sat, Aug 3, 2019
2nd19:47 Tom Tue, Dec 3, 2019
3rd20Grant Tue, Dec 3, 2019
1K Row / 28 WB / 14 Alt DB Snatch (Time) Cardio
3 RDS
1K Row
28 WB 20/30
14 Alt DB Snatch 50/70
1st17:38Kellie Wed, Oct 9, 2019
1st20:29 Tom Thu, Jan 16, 2020
2nd24.36Grant Thu, Jan 16, 2020
3rd24:12Scott Thu, Jan 16, 2020
20.2 (Rounds) CrossFit Open WOD
WarmUp: 3 rounds of
10 Situps
10 Push-ups
10 BoxJumps

Practice 1 round at low to med intensity

METCON: AMRAP 20
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

CoolDown: Stretching / Foam rolling
Programmed: Fri,Oct18,2019
1st10+12Kellie Fri, Oct 18, 2019
2nd10+4Karla Fri, Oct 18, 2019
1st10+14Grant Fri, Oct 18, 2019
2nd10+4Tom Fri, Oct 18, 2019
20.5 (Time) CrossFit Open WOD
Warmup: Tabata SkiErg & Bike

Practice:  Ring MU & WallBalls

METCON:  
40 Ring MU
80 CAL Row
120 WallBalls
20min cap

CD: Stretching
Programmed: Fri,Nov8,2019
21-15-9 BikeDeadliftT2B (Time)
General Warmup: Tabata each - Air SQT & Bear crawl

EMOM 10: 3 x DL

METCON: 21-15-9
Bike or Row for Cal
DL (155/225)
Toes to Bar

CD: stretching
1st10:20 Scott Wed, Jun 19, 2019
2nd11:50 Charles Wed, Feb 19, 2020
3rd13:04 165 Tom Wed, Feb 19, 2020
21-15-9 Hang PWR Snatch & Toes to Bar (Time)
General WarmUp:  3 minutes each
SkiErg / Bike / Row

Practice: Front Squats & Push Press

METCON:  21-15-9
Hang PWR Snatch 75/115
Toes to Bar

CD:  Scales
1st9:58Kellie Tue, Nov 5, 2019
2nd11:03Karla Tue, Nov 5, 2019
1st8:49Grant Tue, Nov 5, 2019
3178428131
CrossFit West Geist
10576 E. 96th St.
Fishers, IN 46037 (view larger map)