WOD
 | Thu, Oct 28 2021 |  |
 | Happy Birthday: Coach E |
| CrossFit 20211028 | Bench Press Max | 1 Mile Run | Squat Program 20211028 | Other Results |
CrossFit 20211028
(Check In)
Warmup
Bench Press 5-5-3-3-3-1-1-1-1
WOD: Run 1 Mile for Time
Record results in other tabs
| 0% |  | |  | 0% |
| Brittney | Yes | | | Emma | Yes | | | Kristen | Yes | | | Lisa | Yes | | | Josiah | Yes | | | Perry | Yes | | | Sara | Yes | | | Clara | Yes | | | Primadelia | Yes | |
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Bench Press Max
(Weight,  Misc Barbell)
Find Your 1 Rep Max Bench Press Weight
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Planned: Mon,Dec8,2025 Wed,Nov12,2025 Mon,Aug18,2025 Mon,Jun23,2025 Mon,Feb24,2025 Tue,Feb4,2025 Mon,Oct7,2024 Tue,May14,2024 Mon,Feb26,2024 Sat,Nov18,2023 Wed,Jun14,2023 Sat,Feb25,2023| 1st | 145 Rx | Nicole Wed, Nov 12, 2025 | | 2nd | 140 Rx | Erandi Wed, Nov 12, 2025 | | 3rd | 130 Rx | Coach E Tue, May 14, 2024 | | 1st | 275 Rx | Nick Mon, Aug 18, 2025 | | 2nd | 265 Rx | Carlos Mon, Jun 23, 2025 | | 3rd | 250 Rx | Joe K Wed, Nov 12, 2025 |
| Josiah | 185 Rx | PR | | Brittney | 100 Rx | | | Emma | 100 Rx | | | Kristen | 100 Rx | | | Sara | 95 Rx | PR | | Primadelia | 75 Rx | | | Clara | 60 Rx | | | Lisa | 55 Rx | | | Perry | 2:32 | Bike 1600m |
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1 Mile Run
(Time, Cardio)
Run 1 mile for time
| 100% | | | | 0% |
Planned: Mon,Sep22,2025 Thu,Aug31,2023 Wed,Apr20,2022 Sat,Jan15,2022 Thu,Oct28,2021 Mon,Jul27,2020 Mon,Jul13,2020 Sun,Mar31,2019 Wed,May1,2013| 1st | 7:24 Rx | Coach E Wed, Apr 20, 2022 | | 2nd | 8:35 Rx | Natalie Thu, Aug 31, 2023 | | 3rd | 8:38 Rx | Holly Mon, Sep 22, 2025 | | 1st | 6:00 Rx | Coach J Wed, May 1, 2013 | | 2nd | 7:42 Rx | Joe K Mon, Sep 22, 2025 | | 3rd | 7:45 Rx | Robert Mon, Sep 22, 2025 |
| Josiah | 6:46 Rx | PR | | Emma | 10:00 Rx | | | Lisa | 10:24 Rx | | | Brittney | 10:27 Rx | | | Sara | 12:17 Rx | PR | | Perry | 3:32 | 10th 1600m bike | | Primadelia | 8:47 | Not quite 1mi | | Clara | 9:20 | Not quite 1mi |
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Squat Program 20211028
(Check In)
5 Min Cardio/Leg Warmup
10 Cat/Cow
10 Single Leg Glute Bridge / side
10 Good Mornings
20 Sec Side Plank / side
10 Feet Together Air Squat
10 Single Leg Squat (to high box) / side
5 Fire Hydrants / side
30 Sec Pigeon Stretch / side
Front Squat Warmup to RPE 7 (do sets of 4 to a moderate weight where you still have about 3 more reps in the tank)
4 x 4 Pause Front Squat (RPE 7 w/2 sec hold at bottom)
Accessory: 3 Rounds
- 10 Front Plank w/ Band Row / arm
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