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% |
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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% |
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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% |
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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% |
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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% |
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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% |
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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% |
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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% |
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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% |
1st | 3 and 106 reps | Ria Thu, Oct 1, 2020 | 1st | 3 rounds and 38 wall balls. 30” box jumps💪 | Mehers Thu, Oct 1, 2020 |
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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% |
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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% |
1st | 79 | Lilly Fri, Apr 1, 2016 |
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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% |
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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% |
1st | 18:32 | Lilly Mon, Feb 1, 2016 | 1st | 26:06 | Piete Mon, Feb 1, 2016 |
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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% |
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01/02/2018 (Rounds) Skill/Strength: Deadlift 5x3 @ 70% WOD: 20min AMRAP 5 x DL 50/35kg 5 x FS 50/35kg 5 x PP 50/35kg 5 x BS 50/35kg | 0% |  | |  | 0% |
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01/02/2019 (Rounds) WOD: 20 min AMRAP 30 x DU 3 x RMU 30 x Alt DB Snatch 22.5/15kg | 0% |  | |  | 0% |
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01/03/2016 (Time) Skill/Strength: Pull Ups/Bar MU/DU tekkers WOD: for time 10 X front squats 80/50kg 10 X pull ups 50 X DU Work on a decreasing ladder, so 10-8-6-4-2 and 50-40-30-20-10 | 100% |  | |  | 0% |
1st | 7.36 | Lilly Tue, Mar 1, 2016 |
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01/03/2017 (Time) Skill/Strength: 10 min EMOM 2 x MU + 4 x Push ups WOD: 16 min AMRAP 1000m Row 50 x WB 20/14lb 50 x KBS 24/16kg 50 x Situps 50 x KB Snatch 24/16kg 50 x Push Ups 50 x Pull ups | 0% |  | |  | 0% |
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01/03/2018 (Time) Skill/Strength: DL 6x7 @65% WOD: 7RFT 12 x DL 60/40kg 9 x HPC 60/40kg 6 x STOH 60/40kg EMOM 20 x DU | 0% |  | |  | 0% |
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01/03/2019 (Time) The CrossFit Open: 19.2 | 0% |  | |  | 0% |
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