Full Armor Benchmarks

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Highlighting the Top 5 Performances for Every Workout

Track, Compare, Improve

What Are the Full Armor Benchmarks?

The Full Armor Benchmarks highlight the Top 5 performances for every workout we program. Each training day becomes a measurable test — a chance to push yourself, track progress, and see where you stand alongside your fellow athletes.

This isn’t a year-long points race. It’s about daily excellence.

Every workout serves as a benchmark — testing strength, conditioning, skill, endurance, and grit. When you give your best effort, your performance earns its place. The Top 5 scores for each workout are displayed as a snapshot of excellence within our community.

But this isn’t just about the fastest time or the heaviest lift.

It’s about building a culture where:

• Effort is visible
• Progress is measurable
• Excellence is recognized
• Everyone has something to pursue

Whether you’re working toward your first pull-up, building engine, increasing strength, or pushing for the top score of the day, the Benchmarks provide a clear standard — and a way to measure growth over time.

The Mission

  • To inspire consistency

  • To reward hard work

  • To track meaningful progress

  • To celebrate fitness at every level

The Full Armor Benchmarks aren’t just a leaderboard — they reflect our commitment.

  • A commitment to work hard for the Lord.

  • A commitment to steward the bodies we’ve been given

  • A commitment to sharpen one another through discipline and community.

Whether you land in the Top 5 or not, every workout matters. Every effort counts.

Fitness isn’t occasional — it’s a daily standard.

Today's Workout
Submit Your Score To Any Workout

Workouts

  • 4 rounds for time

    • 22 alternating DB hang snatches

    • 200m single arm DB farmers carry

    • 18 DB sit ups

      Rx weights: 50/35Ibs, under 16/over 50: 35/25Ibs

      Notes: Switch hands at anytime for carry. Heels remain in contact with floor and weight remains in contact with chest for sit ups

    Men

    1. Ethan Abolins — 12:25

    2. Sean Pace — 12:43

    3. Eric Johnson — 13:32

    4. Luke Pelletier — 14:04

    5. Thad Aman/Penn Holderness — 14:45

    Women

    1. Amethyst Joseph (scaled) — 12:26

    2. Kristel Aman (scaled) — 13:40

    3. Ashley Dozier (scaled) — 14:17

    4. Elisha Johnson (scaled) — 14:48

    5. Madalynn Ward (scaled) — 15:09

  • For time

    • 20 cal C2 bike

    • 40 cal row

    • 80 hand release push ups

    Men

    1. Ethan Abolins — 6:54

    2. Eric Johnson — 8:19

    3. Bruce Choi — 8:31

    4. Sean Pace — 9:15

    5. Billy Rosenberg — 9:21

    Women

    1. Madalynn Ward — 9:44

    2. Michelle Chen — 13:17

    3. Kristel Aman — 13:49

    4. Elisha Johnson (scaled) — 9:01

    5. Olivia Lowe (scaled) — 12:45

  • 10 rounds each for max load: Every 2 minutes

    • 1 back squat

    Men

    1. Ethan Abolins — 3,450 lbs

    2. Landon Hollander — 2,830 lbs

    3. Eric Johnson — 2,650 lbs

    4. Luke Pelletier — 2,410 lbs

    5. Bruce Choi — 2,360 lbs

    Women

    1. Michelle Chen — 1,620 lbs

    2. Akyrra Davenport — 1,540 lbs

    3. Kristel Aman — 1,475 lbs

    4. Lydia Ward — 1,395 lbs

    5. Maddy Narduzzi — 1,095 lbs

  • 5 rounds each for max load

    Every 5 minutes:

    • 400m run

    • 1 power clean

    Men

    1. Eric Johnson — 1,075 lbs

    2. Brian Nguyen — 1,035 lbs

    3. Luke Pelletier — 815 lbs

    4. Bruce Choi — 745 lbs

    5. Landon Hollander — 650 lbs

    Women

    1. Madalynn Ward — 555 lbs

    2. Michelle Chen — 525 lbs

    3. Elisha Johnson — 475 lbs

    4. Kristel Aman — 475 lbs

  • 12 minutes for max reps

    • 2 overhead squats (95/65Ibs)

    • 10 lateral hops over bar

    • 4 overhead squats

    • 10 lateral hops over bar

    • 6 overhead squats

    • 10 lateral hops over bar

    Add 2 overhead squats every round, lateral hops stays at 10 Rx: 95/65Ibs. Under16/over 50: 65/45Ibs

    Men

    1. Ethan Abolins — 264

    2. Eric Johnson — 158

    3. Garrett Anderson — 140

    4. Luke Pelletier (scaled) — 167

    5. Billy Rosenberg (scaled) — 153

    Women

    1. Cinthya Valverde (scaled) — 200

    2. Madalynn Ward (scaled) — 191

    3. Maddy Narduzzi (scaled) — 180

    4. Tanisha Jackson (scaled) — 180

    5. Olivia Lowe (scaled) — 127

  • For Time

    • 20 handstand push ups

    • 40 sumo deadlift high pulls

    • 800m run

    • 10 handstand push ups

    • 20 sumo deadlift high pulls

    • 400m run

    ‍ ‍Rx: 115/80 lbs, Under 16/over 50: 80/55 lbs

    Men

    1. Corbin Graves — 14:47

    2. Eric Johnson — 15:57

    3. Sean Pace (scaled) — 14:04

    4. Luke Pelletier (scaled) — 14:34

    5. Bruce Choi (scaled) — 15:08

    Women

    1. Kristel Aman (scaled) — 12:09

    2. Madalynn Ward (scaled) — 14:10

    3. Michelle Chen (scaled) — 15:45

    4. Lydia Ward (scaled) — 15:48

    5. Tanisha Jackson (scaled) — 18:10

  • 4 rounds for max reps

    • 1 minute: DB box step overs (two DB’s)

      1 minute rest

    • 1 minute: ring dips

      1 minute rest

    • 1 minute: Med ball slam

      1 minute rest

    ‍ ‍Rx: 50/35 lbs DB’s, 24/20" box. 20/14 lb med ball

    Under 16/over 50: 35/25 lb DB’s, 24/20” box

    Men

    1. Eric Johnson — 299

    2. Ethan Abolins — 278

    3. Sean Pace — 262

    4. Luke Pelletier — 245

    5. Billy Rosenberg — 191

    Women

    1. Kristel Aman (scaled) — 337

    2. Amethyst Joseph (scaled) — 297

    3. Madalynn Ward (scaled) — 292

    4. Maddy Narduzzi (scaled) — 288

    5. Olivia Lowe (scaled) — 277

  • 6 rounds each for best time

    1. 200m row

    2. 15 toes to bar

      • Rest 2 minutes

      ‍ ‍Mark start/finish time of each round or use personal stopwatch to time each round

    Men

    1. Eric Johnson — 6:18

    2. Ethan Abolins — 6:36

    3. Penn Holderness — 7:28

    4. Sean Pace — 9:29

    5. Benjamin Burlington — 10:26

    Women

    1. Kristel Aman — 11:06

    2. Cassandra Elder (scaled) — 7:33

    3. Madalynn Ward (scaled) —7:48

    4. Ashley Dozier (scaled) — 8:42

    5. Amethyst Joseph (scaled) — 9:49

  • 6 rounds each for max pull ups

    Every 4 minutes complete

    • 40 double unders

    • 1 set of unbroken strict chin ups (Once feet touch floor or you come off the bar, set is done)

    Men

    1. Eric Johnson — 69

    2. Penn Holderness — 46

    3. David Jakeman (scaled) — 44

    4. Bruce Choi (scaled) — 37

    5. John Bitsas (scaled) — 32

    Women

    1. Tanisha Jackson (scaled) — 60

    2. Ashley Dozier (scaled) — 47

    3. Michelle Chen (scaled) — 46

    4. Maddy Narduzzi (scaled) — 43

    5. Olivia Lowe (scaled) — 42

  • 5 Rounds Each For Max Load

    Every 6 minutes

    20 push up buy in:

    • 4 squat snatches

    • 4 overhead squats

    • 4 power snatches

    All barbell reps must be unbroken (bar can’t rest on the ground)

    Men

    1. Eric Johnson — 575 lbs

    2. David Jakeman — 325 lbs

    3. Bruce Choi — 315 lbs

    4. John Bitsas — 275 lbs

    5. Benjamin Bruington — 125 lbs

    Women

    1. Elisha Johnson — 275 lbs

    2. Michelle Chen — 225 lbs

    3. Kristel Aman — 200 lbs

    4. Madalynn Ward — 175 lbs

    5. Cassandra Elder — 145 ibs

  • 3 Rounds For Time

    • 1:30 plank

    • 60 alternating split squat jumps

    • 30 hang cleans

      Rx: 75/50 lbs for cleans. Under 16/over 50: 50/35 lbs

    Men

    1. Eric Johnson — 13:02

    2. David Jakeman — 15:39

    3. Luke Pelletier — 17:08

    4. John Bitsas (scaled) — 16:08

    5. Joshua Sine (scaled) — 16:37

    Women

    1. Kristel Aman — 16:12

    2. Madalynn Ward — 19:36

    3. Olivia Lowe (scaled) — 18:14

    4. Maddy Narduzzi (scaled) — 18:24

    5. Lydia Ward (scaled) — 24:55

  • For Time

    • 50 bench presses

    • 50 box jumps

    • 50 cal row

    • 5 rope climbs

    30 minute time cap Rx: 135/95lbs, 24/20” box. Under 16/over 50: 95/65lbs, 24/20” box

    Men

    1. Eric Johnson — 16:29

    2. Landon Hollander (scaled) — 12:37

    3. Sean Pace (scaled) — 14:46

    4. John Bitsas (scaled) — 16:12

    5. Joshua Steadman (scaled) — 18:00

    Women

    1. Kristel Aman (scaled) — 15:03

    2. Lydia Ward (scaled) — 15:18

  • For Time

    • 12-9-6-3

    • Deadlift

    Ring muscle ups Rx: 335/235lbs, U16/50+: 235/165lbs

    Men

    1. Eric Johnson — 14:02

    2. Sean Pace (scaled) — 9:46

    3. David Jakeman (scaled) — 10:42

    4. John Bitsas (scaled) — 10:57

    5. Joshua Sine (scaled) — 11:00

    Women


  • For Time 2 rounds each for max air squats

    7 minutes

    • Buy in: 200m run, 25 wall balls

    • Max rep air squats in remaining time

      • Rest 3 minutes

    Rx: 20/14lbs, 10/9’, U16 and 50+: 14/10lbs

    Men

    1. Luke Pelletier — 310

    2. David Jakeman — 302

    3. Jason Victory — 252

    4. Corbin Graves — 251

    5. Penn Holderness — 227

    Women

    1. Kristel Aman — 337

    2. Olivia Lowe — 251

    3. Madalynn Ward — 241

    4. Michelle Chen — 221

    5. Ashley Dozier (scaled) — 56

  • 5 rounds each for max load

    Every 4 minutes:

    • 5 hang power cleans

    Men

    1. David Jakeman — 655lbs

    2. Corbin Graves — 625lbs

    3. John Bitsas — 625

    4. Joshua Sine — 575

    5. Sean Pace — 575

    Women

    1. Madalynn Ward — 500lbs

    2. Michelle Chen — 435lbs

    3. Lynda Hinojosa — 305lbs

    4. Tanisha Jackson — 280lbs

    5. Lydia Ward — 265lbs

  • 3 rounds each for max reps

    • 1:30 cal row :30 rest

    • 1:30 bar muscle ups :30 rest

    • 1:30 DB clean and jerk :30 rest

    RX: 50/35lb DB’s, U16/Over 50: 35/25lbs

    Men

    1. Penn Holderness — 150

    2. Brandon Sewell (scaled) — 164

    3. Sean Pace (scaled) — 158

    4. John Bitsas (scaled) — 145

    5. David Jakeman (scaled) — 144

    Women

    1. Akyrra Davenport (scaled) — 159

    2. Madalynn Ward (scaled) — 158

    3. Kristel Aman (scaled) — 131

    4. Ashley Dozier (scaled) — 129

    5. Michelle Chen (scaled) — 127

  • 20 minute AMRAP

    • 80 single unders

    • 20 AbMat sit ups

    • 10 DB split jerks: Side 1

    • 10 DB split jerks: Side 2

    RX: 50/35lb DB, U16/Over 50: 35/25lbs

    Men

    1. Ethan Abolins — 9

    2. Penn Holderness — 8+24

    3. Sean Pace — 6+104

    4. Joshua Sine — 5+86

    5. Billy Rosenberg — 3+110

    Women

    1. Michell Chen — 6+44

    2. Madalynn Ward — 5+125

    3. Kristel Aman (scaled) — 7+115

    4. Maddy Narduzzi (scaled) — 6+112

    5. Ashely Dozier (scaled) — 6+109

  • 4 rounds for time

    RX: 135/95lbs , U16/Over 50: 95/65lbs

    Men

    1. Corbin Graves — 15:00

    2. David Jakeman — 15:34

    3. John Bitsas (scaled) — 17:28

    Women

    1. Michell Chen — 14:09

    2. Olivia Lowe — 15:10

    3. Ashley Dozier (scaled) — 12:47

  • 5 rounds each for max load

    Every 5 minutes

    • 6 alternating Zercher reverse lunges

    • 30 push ups

    Men

    1. Ethan Abolins — 1,125lbs

    2. Bruce Choi — 675lbs

    3. Joshua Sine — 675lbs

    4. Luke Pelletier — 675lbs

    5. Corban Graves — 675lbs

    Women

    1. Michell Chen (scaled) — 565lbs

    2. Kristel Aman (scaled) — 500lbs

    3. Maddy Narduzzi (scaled) — 275lbs

    4. Tanisha Jackson (scaled) — 275lbs

    5. Lydia Ward (scaled) — 175lbs

  • 8 rounds for max reps

    • :45 deck squats

      :45 rest

    • :45 toes to bar

      :45 rest

    Rx: 25/15 lb plate, U16/over 50: 15/10

    Men

    1. Luke Pelletier — 215

    2. Sean Pace — 179

    3. Burce Choi — 178

    4. Billy Rosenberg — 177

    5. David Jakeman — 171

    Women

    1. Kristel Aman — 202

    2. Michelle Chen (scaled) — 256

    3. Maddy Narduzzi (scaled) — 246

    4. Lydia Ward (scaled) — 178

    5. Cassandra Elder (scaled) — 160

  • 2 rounds for time

    • 50 landmine rotations

    • 50 wall facing shoulder taps

    • 800m run

    Rx: 25/15 lbs, U16/over 50: 15/10lbs

    For landmine rotations hands must touch leg when rotating and arms must be straight and overhead for rep to count.

    Men

    1. Ethan Abolins — 11:31

    2. Luke Pelletier — 14:03

    3. David Jakeman — 14:19

    4. Bruce Choi — 14:59

    5. Sean Pace — 16:21

    Women

    1. Michelle Chen — 22:45

    2. Amethyst Joseph (scaled) — 17:48

  • For max reps

    • 3 minutes row 250/175m, max box jump overs in remaining time (only count box jump overs)

      3 minutes rest

    • 3 minutes burpee pull ups (bar above fingertips when arms extended under bar)

      3 minutes rest

    • 3 minutes DB thrusters 35/25lbs

      3 minutes rest

    • 3 minutes burpee pull ups (bar above fingertips when arms extended under bar)

      3 minutes rest

    • 3 minutes row 250/175m, max box jump overs in remaining time (only count box jump overs)

    Rx: 24/20” box, 35/25lb DB’s. U16/over 50 25/20lbs

    Men

    1. Ethan Abolins — 188

    2. David Jakeman — 138

    3. Sean Pace — 122

    4. John Bitsas (scaled) — 125

    5. Landon Hollander (scaled) — 116

    Women

    1. Ashley Dozier (scaled) — 149

    2. Cinthya Valverde (scaled) — 136

    3. Akyrra Davenport (scaled) — 113

    4. Lydia Ward (scaled) — 108

  • For time

    • 10 deadlifts

    • 200m med ball run

    • 3 minute bar hang

    • 40 V-ups

    • 50 goblet forward lunges

    • 60 single leg plate hops

    Rx: 315/225lbs, 20/14lb med ball, 50/35lb DB, 45/35lb plate. U16/over 50: 225/155lbs, 20/14lb med ball, 35/25lb DB, 45/35lb plate.

    Men

    1. David Jakeman (scaled) — 14:30

    2. Bruce Choi (sclaed) — 15:19

    3. Sean Pace (scaled) — 17:21

    4. John Bitsas (scaled) — 19:01

    Women

    1. Ashley Dozier (scaled) — 14:38

    2. Sarah Celidonio (scaled) — 22:23

  • For Time

    • 2 rope climbs

    Into

    4/6/8/10/8/6/4 of:

    • Single arm overhead squats each arm

    • Inverted burpees (to wall)

    Into

    • 2 rope climbs

    Rx: 35/25lb DB, Under 16/Over 50 25/15lb DB

    Men

    1. Joshua Sine — 22:42

    2. John Bitsas (scaled) — 17:05

    3. Peter Weishaar (scaled) — 20:20

    Women

    1. Michelle Chen — 18:20

    2. Amethyst Joseph (scaled) — 15:45

  • For max load

    EMOM for 20 minutes

    • Even: 3 Push Presses

    • Odd: 6 Kneel to Jump

    Men

    1. Luke Pelletier — 1,435lbs

    2. Penn Holderness — 1,295lbs

    3. Sean Pace — 1,260lbs

    4. Joshua Sine — 1,150lbs

    5. David Jakeman — 1,075lbs

    Women

    1. Kristel Aman — 960lbs

    2. Tanisha Jackson (scaled) — 655lbs

    3. Cassandra Elder (scaled) — 522.5lbs

    4. Maddy Narduzzi (scaled) — 475lbs

  • 2 rounds for max reps

    • 5 minutes: 400m med ball run buy in then max wall balls in remaining time

    • 2 minutes rest

    • 5 minutes: 400m run buy in then max burpees in remaining time

    • 2 minutes rest

    20/14lb ball, 10/9’ target

    Men

    1. Luke Pelletier — 188

    2. David Jakeman — 153

    3. Garrett Anderson — 149

    4. Penn Holderness — 144

    5. Joshua Sine — 116

    Women

    1. Amethyst Joseph — 163

    2. Kristel Aman — 160

    3. Madalynn Ward — 134

    4. Cassandra Elder — 64

    5. Ashley Dozier (scaled) — 121

  • For max load

    • 1:30 max meters on ski erg

      Right into

    • 20 minutes to establish a 5 reps max hang clean (power or squat)

    Right into

    • 1:30 max meters on ski erg

    Add ski erg meters to notes

    Men

    1. David Jakeman — 155lbs

    2. Corbin Graves — 145lbs

    3. Bruce Choi — 145lbs

    4. Joshua Sine — 145lbs

    5. Landon Hollander — 145lbs

    Women

    1. Madalynn Ward — 105lbs

    2. Lydia Ward — 75lbs

    3. Maddy Narduzzi — 65lbs

  • For Time

    • 10 wall walks

    • 40 strict pull ups

    • 70 DB alternating split squat jumps

    • 40 push ups

    • 10 strict toes to bar

    50/35lb DB, U16/Over 50+: 35/25lb DB

    Men

    1. Bruce Choi (scaled) — 12:39

    2. Sean Pace (scaled) — 16:40

    3. Josh Bitsas (scaled) — 21:05

    Women

    1. Cassandra Elder (scaled) — 12:39

    2. Ashley Dozier (scaled) — 17:11

  • 3 rounds for time

    • 20 shoulder to overhead

    • :20 split squat hold (knee just above ground): Side 1

    • 10 thrusters

    • :20 split squat hold (knee just above ground): Side 2

    Rx: 85/55lbs, U16/Over 50: 55/40lbs

    Men

    1. Penn Holderness — 7:34

    2. Sean Pace — 8:59

    3. Bruce Choi (scaled) — 9:43

    4. John Bitsas (scaled) — 10:12

    5. Corbin Graves (scaled) — 10:13

    Women

    1. Madalynn Ward — 9:13

    2. Erica Ludewig — 12:16

    3. Cassandra Elder — 14:50

    4. Amethyst Joseph (scaled) — 9:05

    5. Tanisha Jackson (scaled) — 15:05

  • 18 minute AMRAP

    • 12 sumo deadlift high pulls

    • 12 alternating plate kneel to stand

    • 24 sumo deadlifts

    • 24 reverse lunges

    Rx: 95/65lbs, 45/35lb plate for kneel to stand. U16/over 50: 65/45, 35/25lb plate

    Men

    1. Sean Pace — 4+11

    2. Bruce Choi — 3+12

    3. David Jakeman — 3+5

    4. Joshua Sine (scaled) — 3+46

    5. Landon (scaled) — 3+21

    Women

    1. Madalynn Ward — 4+8

    2. Kristel Aman (scaled) — 5+32

    3. Ashley Dozier (scaled) — 3+38

  • 4 rounds for time

    • 20 landmine rotations

    • 400m run

    Rx: 35/25lb plate. Under 16/over 50: 25/15lb plate

    Men

    1. Luke Pelletier — 8:39

    2. Ethan Abolins — 9:04

    3. John Bitsas — 10:51

    4. Sean Pace — 12:14

    5. Landon Hollander — 12:24

    Women

    1. Madalynn Ward — 12:14

    2. Kristel Aman — 13:10

    3. Amethyst Joseph (scaled) — 9:35

    4. Ashley Dozier (scaled) — 12:42

    5. Maddy Narduzzi (scaled) — 13:49

  • 5 rounds for max reps

    • :35 handstand push ups

    • :25 rest

    • :35 alternating single leg squat

    • :25 rest

    • :35 med ball slam

    • :25 rest

    Rx: 20/14lb med ball. Under 16/over 50: 20/14lb med ball

    Men

    1. Sean Pace (scaled) — 229

    2. Bruce Choi (scaled) — 223

    3. John Bitsas (scaled) — 220

    4. Corbin Graves (scaled) — 182

    Women

    1. Ashley Dozier (scaled) — 212

  • For Time

    • 40 inch worms to push up

    • 80 air squats

    • 80 lateral hops over DB

    • 40 pull ups

      Inchworm to push up: Walk hands out, complete push up, walk back up to standing

    Men

    1. Luke Pelletier — 10:50

    2. Pen Holderness — 10:52

    3. Bruce Choi — 11:37

    4. David Jakeman — 13:49

    5. Corbin Graves — 15:01

    Women

    1. Ashely Dozier (scaled) — 14:20

    2. Amethyst Joseph (scaled) — 14:43

    3. Kristel Aman (scaled) — 15:35

    4. Sarah Celidonio (scaled) — 16:32

    5. Madalynn Ward (scaled) — 17:53

  • For max load

    • Deadlift: 11-7-4-2-1-2-4-7-11

      Rest 3 minutes after each set

    Men

    1. Penn Holderness — 2,465lbs

    2. Landon Hollander — 2,295lbs

    3. Corbin Graves — 2,265lbs

    4. John Bitsas — 1,985lbs

    5. David Jakeman — 1,935lbs

    Women

    1. Amethyst Joseph — 1,285lbs

    2. Lydia Ward — 835lbs

  • 3 rounds each for time

    Two DB’s for carry and forward lunge. RX: 50/35lb DB, U16/Over 50: 35/25lbs

    Men

    1. Sean Pace — 11:07

    2. Ethan Abolins — 11:37

    3. Luke Pelletier — 13:17

    4. Garrett Anderson — 13:22

    5. David Jakeman (scaled) — 12:35

    Women

    1. Madalynn Ward — 15:01

    2. Ashley Dozier (scaled) — 12:14

    3. Erica Ludewig (scaled) — 15:27

    4. Maddy Narduzzi (scaled) — 16:31

  • 4 Rounds For Time

    • 10 push jerks

    • 50 air squats

    RX: 165/115lbs, U16/Over 50: 115/80lbs

    Men

    1. Eric Johnson — 14:21

    2. Corbin Graves (scaled) — 13:34

    3. Bruce Choi (scaled) — 13:43

    4. John Bitsas (scaled) — 16:28

    Women

    1. Ashley Dozier (scaled) — 9:49

  • 4 rounds for max reps

    • :30 back facing handstand hold, right into

    • Max rep bodyweight back squat, right into

    • Max rep push ups

    Rest as needed between sets

    Add back squat reps + push up reps

    Men

    1. Ethan Abolins — 230

    2. Luke Pelletier — 128

    3. Corbin Graves — 110

    4. Sean Pace (scaled) — 150

    5. Joshua Sine (scaled) — 88

    Women

    1. Kristel Aman — 129

    2. Madalynn Ward — 83

    3. Maddy Narduzzi (scaled) — 120

    4. Olivia Lowe (scaled) — 95

    5. Ashley Dozier (scaled) — 60

  • 10 rounds for time

    • 100m run

    • 2 power snatches

    Rx: 135/95lbs, U16/over 50: 95/65lbs

    Men

    1. Penn Holderness — 6:52

    2. Bruce Choi (scaled) — 7:13

    3. Brandon Sewell (scaled) — 7:20

    4. Sean Pace (scaled) — 8:33

    5. John Bitsas (scaled) — 9:30

    Women

    1. Madalynn Ward (scaled) — 7:57

    2. Kristel Aman (scaled) — 8:30

  • For max reps

    • 4 minutes: Med ball slam

      :30 rest

    • 4 minutes: Alternating split squat jumps

      :30 rest

    • 4 minutes: pull ups

      :30 rest

    • 4 minutes burpees

    Rx: 20/14lb med ball

    Men

    1. Ethan Abolins — 410

    2. Eric Johnson — 385

    3. Luke Pelletier — 315

    4. Joshua Sine — 288

    5. Sean Pace — 272

    Women

    1. Madalynn Ward — 292

    2. Ashley Dozier (scaled) — 282

    3. Olivia Lowe (scaled) — 274

    4. Maddy Narduzzi (scaled) — 247

  • For max rounds + reps completed

    EMOM for 6 rounds

    • Minute 1: 10 bench presses

    • Minute 2: 12 toes to rings

    • Minute 3: 14 DB Deadlifts

    Rx: Bench press 135/95ibs, u16/over 60: 95/65lbs. DB Deadlift 50/35lbs, u16/over 60: 35/25

    If you fail a round count reps completed

    Men

    1. Sean Pace — 6

    2. Luke Pelletier — 6

    3. Ethan Abolins — 6

    4. Nate Woolins — 5+26

    5. Bruce Choi (scaled) — 6

    Women

    1. Madalynn Ward (scaled) — 6

    2. Maddy Narduzzi (scaled) — 6

    3. Kristel Aman (scaled) — 6

  • 3 rounds for time

    • :50 single arm plank on hand (side one)

    • 40 double unders

    • 30 v-ups

    • 40 double unders

    • :50 single arm plank on hand (side two)

    Men

    1. Sean Pace (scaled) — 13:24

    2. Bruce Choi (scaled) — 14:33

    Women

    1. Ashley Dozier (scaled) — 14:31

  • 15 minute AMRAP

    • 25 push presses: Side 1

    • 25 push presses: Side 2

    • 25 goblet squats

    • 100 double unders

    Rx: Push press and goblet squats 50/35lb DB. U16/over 50: 35/25lb DB

    Men

    1. Penn Holderness — 2+70

    2. Ethan Abolins (scaled) — 3+73

    3. Corbin Graves (scaled) — 3+3

    4. David Jakeman (scaled) — 3

    5. Joshua Sine (scaled) — 2+120

    Women

    1. Kristel Aman (scaled) — 3+40

    2. Madalynn Ward (scaled) — 2+64

    3. Erica Ludewig (scaled) — 2+50

  • For Time

    • 6 minute bar hang

    • 200m run every drop

    *Scaled: Use enough assistance to be able to complete at least one minute fresh

    Men

    1. Nate Woollens — 6:28

    2. Burce Choi — 7:45

    3. Penn Holderness — 10:40

    4. Sean Pace — 11:33

    5. David Jakeman — 11:42

    Women

    1. Madalynn Ward — 13:59

    2. Kristel Aman — 14:07

    3. Maddy Narduzzi (scaled) — 14:00

    4. Erica Ludewig (scaled) — 18:45

  • 2 rounds each for max reps

    • 2 minutes DB front rack reverse lunge

    • :30 rest

    • 2 minutes AbMat sit ups

    • :30 rest

    • 2 minutes box jumps

    • :30 rest

    • 2 minutes shoulder taps (same hand same shoulder)

    • :30 rest

    *Rx: DB’s 50/35lbs, U16/over 50 35/25lbs. Box 24/20”

    Men

    1. Sean Pace — 555

    2. David Jakeman — 541

    3. Ethan Abolins — 515

    4. Corbin Graves — 471

    5. Brandon Sewell (scaled) — 397

    Women

    1. Kristel Aman (scaled) — 632

    2. Ashley Dozier (scaled) — 573

    3. Amethyst Joseph (scaled) — 538

    4. Olivia Lowe (scaled) — 448

  • For Time

    *Rx: Wall Ball 10/9’, 20/14lbs ball. DB 50/35, U16/Over 50 35/25lbs

    Men

    1. Sean Pace — 11:45

    2. David Jakeman — 13:16

    3. Corbin Graves — 14:24

    4. John Bitsas — 15:30

    Women

  • 14 minute AMRAP

    • 14 single arm alternating devil presses

    • 7 air squats

    • 14 kneel to stand (with one DB)

    • 7 push ups

    *Rx: devil presses/kneel to stand 50/35lbs, U16/over 50 32/25lbs

    Men

    1. Ethan Abolins — 4+21

    2. Luke Pelletier — 4+12

    3. Corbin Graves — 3+6

    4. Penn Holderness — 3+4

    5. Sean Pace — 2+21

    Women

    1. Kristel Aman — 3+6

    2. Ashley Dozier (scaled) — 4+24

    3. Madalynn Ward (scaled) — 4+2

    4. Olivia Lowe (scaled)— 3+25

    5. Tanisha Jackson (scaled) — 2+13

  • “Quick Hop”

    6 rounds for max plate hops

    In 1:30

    *Rx: Pendlay row 135/95lbs. Plate hops: 25lb plate. count plate hops (don’t include pendaly rows to score)

    Men

    1. Penn Holderness — 623

    2. Corbin Graves — 504

    3. Bruce Choi — 498

    4. Landon Hollander — 397

    5. David Jakeman (scaled) — 602

    Women

    1. Madalynn Ward — 434

    2. Kristel Aman (scaled) — 589

    3. Ashley Dozier (scaled) — 561

    4. Olivia Lowe (scaled) — 422

    5. Susan Maddux (scaled)—366

  • 5 rounds for max cal + load

    • 1 minute max cal row

    • :20 transition

    • 1 minute 2 rep max bench press

    • :20 transition

    • 1 minute rest

    • :20 transition

    *Score is cal row + bench press weight. Example: 20 cal row + 2 reps at 150 will equal 320

    Men

    1. Ethan Abolins — 3,103

    2. Luke Pelletier — 2,010

    3. Bruce Choi — 1,997

    4. Landon Hollander — 1,858

    5. Joshua Sine — 1,663

    Women

    1. Kristel Aman — 1,128

    2. Erica Ludewig — 943

    3. Madalynn Ward — 937

    4. Susan Maddux — 469

    5. Cassandra Elder — 427

  • Two 6 minute AMRAPs

    • 40 single

    • 20 AbMat sit ups

    • 10 single arm push press: Side 1

    • 10 single arm push press: Side 2

    3 minute rest after 6 min AMRAP

    Continue from where you left off to start next round.

    Rx: Single arm push press: 35/25lbs under16/over 50: 25/15lbs.

    Men

    1. David Jakeman — 7+78

    2. Bruce Choi — 7+68

    3. Sean Pace — 6+50

    4. John Bitsas — 6+40

    Women

    1. Kristel Aman — 7+70

    2. Madalynn Ward — 6+44

    3. Ashley Dozier (scaled) — 6

    4. Maddy Narduzzi (scaled) — 5+72

    5. Eric Ludewig (scaled) — 5

  • For max load

    Every 2 minutes for 10 rounds

    • 1 snatch pull

    • 1 snatch high pull

    • 1 power snatch

    Complete the sequence above unbroken and record weight used

    Men

    1. David Jakeman — 895lbs

    Women

  • For time

    • 1 mile run

    • 100 pull ups

    • 200 push ups

    • 300 air squats

    • 1 mile run

    *Rx: 20/14lb weighted vest

    Men

    1. Luke Pelletier — 49:34

    2. Ritwick Ghosh (scaled) — 46:25

    3. David Jakeman (scaled) — 57:18

    4. Bruce Choi (scaled) — 66:00

    5. Billy Rosenberg — 69:58

    Women

    1. Tanisha Jackson (scaled) — 70:12

    2. Madalynn Ward — 72:08

  • 4 rounds for time

    • 5 sumo deadlifts

    • 30 med ball Russian twists

    • 5 sumo deadlifts

    • Rest 2 minutes

    Rx: Sumo deadlift 225/155lbs, U16/Over 50 155/110lbs. Russian twists 20/14lbs.

    Men

    1. Penn Holderness — 9:05

    2. Bruce Choi (scaled) — 9:42

    3. David Jakeman (scaled) — 10:38

    4. Brandon Sewell (scaled) — 10:48

    Women

    1. Madalynn Ward — 10:38

    2. Kristel Aman (scaled) — 10:38

  • 17 minute AMRAP

    • 1 Turkish Get-up: side one

    • 7 toes to bar

    • 1 Turkish Get-up: side two

      Add one Turkish Get-up each round

      Rx: 35/25, Under 16/over 50 25/15

    Men

    1. Sean Pace — 4

    2. Bruce Choi (scaled) — 6+13

    3. Joshua Sine (scaled) — 5+15

    4. John Bitsas (scaled) — 5+5

    Women

    1. Olivia Lowe (scaled) — 6+14

    2. Ashley Dozier (scaled) — 6+3

    3. Madalynn Ward (scaled) — 6+1

    4. Tanisha Jackson (scaled) — 5+13

  • For Time

    • Buy in: 60yd bear crawl (10×3yds forward and backward) immediately into

    3 rounds of

    • 20 single arm sumo deadlift: Side 1

    • 20 single arm sumo deadlifts: Side 2

    • 400m DB run

      Rx: 50/35lb DB, Under 16/over 50 35/25Ib DB

    Men

    1. Burce Choi — 16:43

    Women

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