Max Rounds in 20 Minutes
400 M Run
15 Pull-ups
15 Front Squats (135 lbs, 95 lbs)
A coward is incapable of exhibiting love; it is the prerogative of the brave. -Mohandas Gandhi
| Results | |||
| Mike | 3 (75 lb) | ||
| Megan C. | 5 (45 lb, Jump) | ||
| Jennie | 5 (45 lb, Jump) | ||
| Lauren | 4 (25 lb, Jump) | ||
| Blake | 3 (105 lb) | ||
| Laura | 4 (45 lb, Jump) | ||
| Brianne | 4 (35 lb, Jump) | ||
| Kristen | 3 (25 lb, Jump) | ||
| Dillon | 4 (35 lb, Jump) |
5 Rounds
7 Dumbell Hang Split Cleans (55 lbs, 35 lbs)
7 One Arm Over Head lunges (55 lbs, 35 lbs)
200 Meter Run
All problems become smaller if you don’t dodge them, but confront them. -William F. Halsey
| AM Results | |||
| Jennie | 7:50 (15 lb) | ||
| Michelle | 7:52 (10 lb) | ||
| Mike | 11:22 (35 lb) | ||
| Kristen | 10:24 (10 lb, 25 lb Plate) | ||
| Tina | 10:17 (10 lb, 25 lb Plate) | ||
| Dillon | 8:33 (15 lb, 25 lb Plate) | ||
| Brianne | 8:40 (15 lb, 25 lb Plate) | ||
| Kristin | 9:35 (20 lb vest) | ||
| Mel | 7:34 (20 lb) | ||
| Andrew | 11:53 (4 Rds, 35 lbs) | ||
| PM Results | |||
| Sheena | 9:24 (20 lb) | ||
| J.J. | 10:56 (10 lb) | ||
| Sherman | 11:29 (35 lb) | ||
| Fernie | 9:37 (35 lb) | ||
| Aurelia | 13:04 (15 lb) | ||
| Smeth | 11:13 (35 lb, 250 M Row) | ||
| Eileen | 11:50 (5 lb) | ||
| Keira | 12:35 (10 lb) |
Snatch
1-1-1
then…
15-12-9
Dumbell Thrusters (55, 35)
Pull-ups
Create a definite plan for carrying out your desire and begin at once, whether you ready or not, to put this plan into action. -Napoleon Hill
| AM Results | ||
| Linda | Skill Work | 3:00 (5lb, Ring) |
| Michelle | 40, 50F, 45 | 3:13 (10lb, Jump) |
| Jennie | 45, 55, 65F | 8:55 (15lb, Blue Band) |
| Michael | 95, 105 ROM, 95 | 6:25 (35lb) |
| Rob | 95, 105, 120F | 4:22 (35lb) |
| Lauren | Skill | 3:55 (15/5lb, Jump) |
| Ally | Skill | 3:42 (10lb, Jump) |
| Will | Skill | 3:58 (20lb, Jump) |
| Lyzz | 55, 65, 70 | 4:03 (20lb, Blue Band) |
| Blake | 110, 125F, 125F | 4:22 (35lb) |
| Stephen | Skill | 5:18 (20lb) |
| Kristen | Skill | 3:42 (10lb, Jump) |
| Tina | 40, 45F, 45 | 3:42 (10lb, Jump) |
| Brianne | 40, 45F, 45F | 2:55 (15lb, Jump) |
| Dillon | 45, 50F, 50 | 2:55 (15lb, Jump) |
| Dave | Skill | 4:11 (35lb, Jump) |
| Paige | Skill | 3:42 (20lb, Jump) |
| Daniel | 100, 105, 125F | 4:24 (35lb) |
| Laura | Skill | 3:14 (20lb, Jump) |
| PM Results | ||
| Ryan | 100F, 100, 105 | 4:35 (35 lb) |
| Mel | 65, 70F, 70 | 4:19 (20 lb, White Band) |
| Wes | 200, 205F, 205 | 3:42 Rx |
| Keir | 145, 155, 165F | 6:38 Rx |
| Sherman | 95, 115, 135F | 4:21 (35 lb) |
| Boice | Skill Work | 3:36 (35 lb) |
| Erika | Skill Work | 4:58 (5 lb, Jump) |
| J.J. | Skill Work | 5:52 (10 lb, Green Band) |
| Aurelia | Skill Work | 5:07 (15 lb, Jump) |
| Jamie | Skill Work | 3:50 (15 lb, Jump) |
| BWOD | ||
| Paxson | 3:38 (50 WB, 500 M row) | |
| Kevin | 4:27 (30 WB, 400 M Run) | |
| Melanie | 3:46 (30 WB, 400 M Run) |
Tabata mash-up
KB Swings (24 K, 16K)
Burpees
Score= Highest round on each movement
If you don’t see yourself as a winner, then you cannot perform as a winner. -Zig Ziglar
*If you are on Facebook please join our group and RSVP for our two upcoming events on July 25th:
Free Workout in the Park
80s Bodacious Bar Run
If not, you can RSVP on the events pages to the right.
| PM Results | ||||
| 800 M | Burpees & Swings | |||
| Michael K. | 2:58 | 17 Rx | ||
| Stephen | 3:01 | 17 Rx | ||
| Jennie | 3:47 | 18 (12K) | ||
| Laura | 4:02 | 16 (12K) | ||
| Rob | 3:11 | 21 Rx | ||
| Lauren | 3:42 | 21 (15 lb) | ||
| Blake | 3:50 | 20 Rx | ||
| Dave | 3:32 | 18 (16K) | ||
| Kristin | 4:10 | 25 (Squats, Box Jumps) | ||
| Dillon | 3:22 | 18 (20 lb) | ||
| Kristen | 4:44 | 15 (10 lb) | ||
| Brianne | 3:16 | 17 (12K) | ||
| Tina | 3:39 | 13 (15 lb) | ||
| Tara | 3:37 | 18 (12K) | ||
| PM Results | ||||
| Chris | 3:07 | 20 (16K) | ||
| Seth | 2:44 | 21 (16K, DNF) | ||
| Sheena | 2:41 | 17 (12K) | ||
| Wes | 2:50 | 21 Rx | ||
| Keir | 2:30 | 22 Rx | ||
| Melanie | 3:12 | 20 Rx | ||
| Fernie | 2:31 | 22 (12K) | ||
| Walker | 3:33 | 17 (12K) | ||
| Erika | 5:14 | 19 (15 lb) | ||
| Aurelia | 6:33 | 15 (12K) | ||
| Smeth | 2:49 | 20 Rx | ||
| Boice | 2:35 | 21 Rx | ||
| Boone | 2:25 | 23 Rx | ||
| B-WOD | ||||
| Matt | 4:14 | (40 Wall Balls @ 10lb, 500m Row) |
30 Goblet Squats (55 lbs, 35 lbs)
10 Pull-ups
15 Goblet Squats (55 lbs, 35 lbs)
15 Pull-ups
10 Goblet Squats (55 lbs, 35 lbs)
30 Pull-ups
Most great men and women are not perfectly rounded in their personalities, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant.- Charles A. Cerami
| AM Results | |
| Linda | 4:29 (15lb ROM, Ring Rows) |
| Will | 7:42 (35lb, Jump) |
| Megan | 4:03 (20lb, Jump) |
| Jennie | 7:31 (20lb, Blue Band) |
| Laura | 5:50 (20lb, Jump) |
| Rob | 5:20 Rx |
| Blake | 7:28 Rx |
| Lyzz | 5:11 (Jump) |
| Kristin | 10:25 (White Band) |
| Daniel | 7:36 Rx |
| PM Results | |
| Tara | 6:20 (Jump) |
| Boone | 6:06 Rx+20 lb Vest |
| Erica | 5:20 (15 lb, Jump) |
| Betsy | 4:44 (Blue Band) |
| Walker | 6:11 Rx |
| Chris | 6:25 (35 lb, Jump) |
| Ally | 5:51 (15 lb, Jump) |
| Sheena | 5:44 (20 lb, Jump) |
| Fernie | 4:46 Rx |
| Smeth | 4:40 Rx |
| Keir | 5:35 Rx |
| Stephen | 6:43 Rx |
| Boice | 5:20 Rx |
| Lauren | 5:34 (Jump) |
| Ashley | 6:47 (Jump) |
| BWOD | |
| Jersey | 4:05 (40 15# WB, 500 M Row) |
| Keira | 3:36 (40 Squats, 400 M Run) |
| Eileen | 3:48 (40 Squats, 400 M Run) |
| DS Results | 3RM Clean | MetCon | ||
| Brianne | 80lb | 10:15 | ||
| Tina | 70lb | 12:24 | ||
| Kristen | 55lb | 13:32 | ||
| Paige | 85lb | 12:50 |
800 M run
3 Rounds
15 Overhead Squats (75 lb, 55 lb)
15 Jumping Pull-ups
5 Shuttle Runs (per person alternating)
800 M Run
Adversity is the state in which man mostly easily becomes acquainted with himself, being especially free of admirers then. -John Wooden
| Results: | |
| Smeth & Keir | 17:01 Rx |
| Miguel & Boice | 16:58 (65 lb) |
| Daniel & Rob | 17:51 (65 lb) |
| Linda & Ally | 20:49 (Scaled) |
50-30-20
Air Squats
Push Presses (65 lb, 45 lbs)
Failures are finger posts on the road to achievement. -C. S. Lewis
| AM Results | |||
| Will | 5:17 (1/2 Reps, 15 lb) | ||
| Rob | 8:14 Rx | ||
| Michael K. | 9:08 Rx | ||
| Walker | 7:37 (25 lb) | ||
| Blake | 7:29 Rx | ||
| Brianne | 7:19 (25 lb) | ||
| Dillon | 7:09 (1/2 Reps Squats, 25 lb) | ||
| Laura | 7:04 (25 lb) | ||
| Wes | 4:13 Rx |
5 Rounds
14 Kettlebell Deadlifts (1.5 pood, 1 pood)
7 Kettlebell Swings (1.5 pood, 1 pood)
14 Broad Jumps
Character is determined more by the lack of certain experiences than by those one has had.
-Friedrich Nietzsche
| AM Results | |
| Rob | 10:14 (4 Rnds) |
| Michelle | 9:03 (12K) |
| Lyzz | 6:59 Rx |
| Jennie | 6:58 Rx |
| Daniel | 11:46 Rx |
| Kristin | 6:54 (3 Rnds) |
| PM Results | |
| Tara | 10:20 (12 K) |
| Sherman | 10:36 (24 K) |
| Dave | 11:04 (12k) |
| J.J. | 11:21 (35 lb) |
| Garrett | 10:01 (35 lb) |
| Marc | 10:18 (35 lb) |
| Smeth | 9:47 Rx |
| Ashley | 10:32 (20 lb) |
| Michael B. | 7:53 (12 K) |
| Ally | 9:23 (10 lb) |
| Aurelia | 10:40 (10 lb) |
| DS AM Results | ||||
| Name | 3RM Hang Snatch | MetCon | ||
| Tina | 45 lb | 8:37 w/ 10 40s (Knee) | ||
| Dillon | 40 lb | 9:40 w/ 14 40s (Knee) | ||
| Brianne | 50 lb | 9:37 w/ 12 40s (Knee) |
400 M Run
3 Rounds
9 Power Cleans (135 lb, 95 lb)
7 Hand Stand Push-ups
400 M Run
We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.
- Carlos Castaneda
| AM Results | |
| Megan C. | 7:31 (45 lb, Pike) |
| Laura | 9:27 (45 lb, Pike) |
| Rob | 7:57 (95 lb, Pike) |
| Blake | 7:51 (95 lb, ROM) |
| Jennie | 7:12 (45 lb, Pike) |
| Lyzz | 7:22 (65 lb, Pike) |
| Dillon | 6:38 (45 lb, Pike) |
| Brianne | 7:05 (35 lb, Pike) |
| Tina | 7:15 (35 lb, Pike) |
| Stephen | 6:54 (65 lb, Pike) |
| PM Results | |
| Wes | 7:24 (ROM) |
| Betsy | 6:17 (65 lb, Pike) |
| Dave | 6:58 (45 lb, Pike) |
| Stacey | 7:27 (85 lb, ROM) |
| Kristin | 7:10 (45 lb, 20# Weighted Knee PU) |
| Michael R. | 7:05 (95 lb, ROM) |
| Tara | 7:35 (15 lb Snatch x13, Pike) |
| Jamie | 8:56 (15 lb High-Hang x15, Pike) |
| Keir | 13:32 Rx |
| Boone | 8:59 Rx |
| Seth | 6:13 (95 lb) |
| Smeth | 7:57 (95 lb, ROM) |
| Jack | 8:58 (105 lb, ROM) |
| Coy | 9:01 (65 lb, Pike) |
| Aurelia | 8:24 (35 lb, Pike, 300 M Run) |
| B-WOD | |
| Will | 4:13 (50 Squats, 500m Row) |
