Workouts and Records

Most Recent Benchmark:
19/04/2019 on Apr 19, 2019 (890 days ago)
01-02-2021 (Reps)
HOME WOD
LOCKDOWN 3.0 - DAY 44

WOD: 20 min EMOM
Min 1 - DU
Min 2 - Push Ups
Min 3 -Sit UPs
Min 4 - Chair Dips
Min 5 - Rest

Work :30-:40s within each min..
0% 0%
Programmed: Mon,Feb1,2021
01-03-2021 (Time)
HOME WOD
LOCKDOWN 3.0 - DAY 72

9 min EMOM
Min 1 - 6-8 Push Ups
Min 2 - 6-8 Chair Dips
Min 3 - :50s DU/SU/Star Jumps

Rest 2 mins

3 Rounds FT

8 x Push Ups
8 x Chair Dips
32 x DU/SU/Star Jumps
0% 0%
Programmed: Mon,Mar1,2021
01-04-2020 (Rounds)
HOME WOD: 20 min AMRAP

5 x Bent Over Row (heavy object, this can be 5 on each side)
10 x Push Ups
15 x Side Lunge/Cossack Squats

Rest as needed

3 rounds:
10 x V Ups/Sit Ups
:20s x Hollow Hold
30 x Russian Twists
Rest 2 mins
0% 0%
01-04-2021 (Reps)
HOME WOD
LOCKDOWN 3.0 DAY 103

TOTAL BODY CONDITIONING
WOD: 40 min EMOM
Min 1 - :30s Box Step Ups/Lunges
Min 2 - :30 DU/SU Start Jumps
Min 3 - Max Effort Down Ups
Min 4 - Rest

If :30s is to easy then increase to :40s..
0% 0%
Programmed: Thu,Apr1,2021
01-05-2020 (Time)
HOME WOD

10min EMOM
Min 1 - :30s TKB
Min 2 - :30s Arch Hold

Rest 2-3 mins


4 RFT

30 x DU/SU/Jump Jacks
10 x DB Hang Clean & Jerk (5ea. Side)
10 x Bench Dips
30 x Mountain Climbers
0% 0%
Programmed: Fri,May1,2020
01-05-2021 (Rounds)
WOD: 20 min AMRAP
50 x Hang Power Clean
10 x Syncro Burpee Box Step Ups
50 x Front Squats
10 x Syncro Burpee Box Step Ups
50 x Burpees Over Bar
10 x Syncro Burpee Box Step Ups
50 x Thrusters
10 x Syncro Burpee Box Step Ups
50 x Deadlifts
(L4 50/35kg; 24/20”)
0% 0%
Programmed: Sat,May1,2021
01-06-2020 (Time)
HOME WOD: For Time

EMOM 10
Min 1 - :30s Bent Over Row R Side
Min 2 - :30s Bent Over Row L Side

10 x Rounds
2 x Down Up
4 x Push Ups
6 x Air Squats

Rest 2 mins

20 x Rounds
1 x Down Up
2 x Push Ups
3 x Air Squats
0% 0%
Programmed: Mon,Jun1,2020
01-06-2021 (Rounds)
WOD: 7 min AMRAP
3 x HSPU
5 x Box Jump Overs 30/24''

*Increase the reps of the HSPUs by 3 each round…
0% 0%
Programmed: Tue,Jun1,2021
1st4 + 5 HSPUClare G Tue, Jun 1, 2021
01-07-15 (Rounds)
Skill/Strength: 15 min EMOM
1 - 2-3 C&J @75%
2 - 2-5 pulling
3 - 30 secs DU's

WOD: 8 min AMRAP
10 x burpees
20 x wall balls 20/14lb
0% 0%
Programmed: Wed,Jul1,2015
01-07-2020 (Time)
HOME WOD.. For Time

EMOM 10
Min 1 - :30s Bent Over Row R Side
Min 2 - :30s Bent Over Row L Side


4 Rounds

30 x Alt. OH Lunge
20 x T2KB
30 x KB Deadlift
0% 0%
Programmed: Wed,Jul1,2020
01-07-2021 (Reps)
TOTAL BODY CONDITIONING
32 min EMOM
Min 1 - PGTOH
Min 2 - Alt. Sit Ups/Plank Holds
Min 3 - Erg of choice
Min 4 - Rest

*Work :30-:40s each minute.
**Min 3 - Is a full minute of work
0% 0%
Programmed: Thu,Jul1,2021
01-08-2020 (Rounds)
AMARP 25 mins

50 x Hang Power Clean
10 x Syncro Burpee Box Step Ups
50 x Front Squats
10 x Syncro Burpee Box Step Ups
50 x Burpees Over Bar
10 x Syncro Burpee Box Step Ups
50 x Thrusters
10 x Syncro Burpee Box Step Ups
50 x Deadlifts
0% 0%
Programmed: Sat,Aug1,2020
01-09-2020 (Weight)
WOD: For Quality
30 x Squat Clean & Push Jerk 60/40kg

Every :30 secs x 10 (5 mins)
1 x Rep
Into
20 min EMOM at minute 5:00
1 x rep
0% 0%
Programmed: Tue,Sep1,2020
01-09-2021 (Rounds)
WOD: 10 min AMRAP
7 x HSPU
14 x T2B
42 x DU
0% 0%
Programmed: Wed,Sep1,2021
01-10-2020 (Rounds)
WOD: 22 min AMRAP
50 x DU/SUx2
40 x Wall Balls 20/14lb
30 x Sit Ups
20 x RKBS 32/24kg
10 x Box Jumps 30/24”
0% 0%
Programmed: Thu,Oct1,2020
1st3 and 106 repsRia Thu, Oct 1, 2020
1st3 rounds and 38 wall balls. 30” box jumps💪Mehers Thu, Oct 1, 2020
01-12-2020 (Time)
HOME WOD

Skill: Every 2 mins x 5
6-8 Tempo lunges (each side)

WOD: For Time
10-20-30-40-50
Squats
KBS
Sit Ups

Additional Extras:
3 rounds
20s Hollow Hold
10 x V Ups
20 x Flutter Kicks
Rest 1 min
0% 0%
Programmed: Tue,Dec1,2020
01/01/2016 (Reps)
Skill/Strength: Push Press
5-5-5-5-5 start around 60-70%

WOD: 4 x 4 min AMRAPs (rest 1 min between AMRAPS)
AMRAP 1 - Run 400m, then max effort Wall Balls 20/14lbs
AMRAP 2 - Run 400m, then max effort pull-ups
AMRAP 3 - Run 400m, then max effort DUs
AMRAP 4 - Run 400m, then max effort row for calories
0% 0%
Programmed: Fri,Apr1,2016
1st79Lilly Fri, Apr 1, 2016
01/01/2020 (No Results Tracked)
CLOSED

HAPPY NEW YEAR 2020 TEAM CFID.

WE WISH YOU A YEAR OF HAPPINESS, GOOD HEALTH AND PBs!!!

LOVE TEAM COOLEY XX
0% 0%
Programmed: Wed,Jan1,2020
01/02/2016 (Time)
Skill/strength: DU and pull-up tekkers

WOD: For Time
30 X pull ups
50 X sit ups
70 X DU
Then 2 rounds
20 X pull ups
40 X sit ups
60 X DU
Then 3 rounds
10 X pull ups
20 X sit ups
40 X DU
0% 0%
Programmed: Mon,Feb1,2016
1st18:32Lilly Mon, Feb 1, 2016
1st26:06Piete Mon, Feb 1, 2016
01/02/2017 (Reps)
Skill/Strength: Gymnastic movement of choice

WOD: 7 min AMRAP
1 x Down Up
1 x Squat
Then: 2,2, 3,3, 4,4 etc.
0% 0%
Programmed: Wed,Feb1,2017
02392178810
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