Workouts and Records



GRACE (Time)
WOD

30 Clean and Jerks (135#/95#)

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
HELEN (Time)
3 Rounds for time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-Ups
ISABEL (Time)
30 Snatches (135#/95#)

You can squat, power, split snatch as you need.

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
JACKIE (Time)
For time:

1000m Row
50 Thrusters 45#
30 Pull-Ups
JASON (Time)
100 Body Weight Squats
5 Muscle-Ups
75 Body Weight Squats
10 Muscle-Ups
50 Body Weight Squats
15 Muscle-Ups
25 Body Weight Squats
20 Muscle-Ups

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
JOSH (Time)
21 Overhead Squats (95#/65#)
42 Pull-Ups
15 Overhead Squats (95#/65#)
30 Pull-Ups
9 Overhead Squats (95#/65#)
18 Pull-Ups

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
JT (Time)
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
KAREN (Time)
SKILL

150 Wall Balls (20#/14#)

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
KELLY (Time)
5 rounds for time :
400m Run
30 Wall Balls (14/20)
30 Box Jumps (20/24)


Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
LINDA (Time)
10-9-8-7-6-5-4-3-2-1 reps, rounds for time:

1.5x Body Weight Deadlifts
Body Weight Bench Presses
0.75 Body Weight Power Cleans

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
LYNNE (Reps)
5 rounds for max reps. There is NO time component to this WOD:

Max Body Weight Bench Presses
Max Pull-Ups

Do two warm-up sets on the bench before starting the workout, 10 & 8 reps.  If you don't have a bodyweight benchpress, find a weight that you can do between 6 & 8 times your first round, and try to stay at that weight.  Make sure you have a spotter!!!

Strive  for dead hang pull ups if you can not kip, or use the smallest band available to push  yourself to max effort.  make the transition no more than 30 seconds between  benchpress and pull-ups. As soon as you drop off the pull-up bar (or  step off on the box if you're using bands), you're done with that set .  If you're using bands, try to get between 6 and 8 reps your first round,  and keep that same number of bands for the full workout.

Take rest as needed between rounds.

Post total number of reps.  Post any modifications and the bench press weight under ''Why not Rx'' section.
MARY (Rounds)
AMRAP 20:
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats - Same standards as a regular air squat - crease of your thigh and hip must go below your knee to be RX.

Please post # of rounds completed.  Post any additional reps or modifications under ''Why not Rx'' section.
MURPH (Time)
For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Body Weight Squats
1 Mile Run

Partition the Pull-Ups, Push-Ups, and Body Weight Squats as needed.  Start and finish with a mile run

* Wear a 20# flack or vest if you can hack it.

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
NANCY (Time)
5 rounds for time:

400m Run
Overhead Squats, 15 reps (95#/65#)

Post your time as MM:SS.  Post any modifications under ''Why not Rx'' section.
NATE (Rounds)
AMRAP 20:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70#/53#)

Score=Number of Rounds + reps
NICOLE (Reps)
AMRAP 20:

Note the number of pull-ups completed for each round
400m Run
Max reps Pull-Ups

Please post # of rounds completed.
Post any additional reps or modifications under ''Comment/Why not Rx'' section.  Post total # of Pull-Ups in the ''Comment/Why not Rx'' section.
Overhead Squat Max (Weight) Max
Find Your 1 Rep Max Overhead Squat Weight
Power Clean Max (Weight) Max
Find Your 1 Rep Max Power Clean Weight
Push Jerk Max (Weight) Max
Find Your 1 Rep Max Push Jerk Weight
Push Press Max (Weight) Max
Find Your 1 Rep Max Push Press Weight
450-577-5654
225 chemin de la Plage
Cowansville, Québec (view larger map)