Crossfit

THE GIRLS

DIANE 3:00 on 11/6/2017

21-15-9
Deadlifts, 225 lbs
Handstand push-ups

ELIZABETH 6:06 on 1/4/2018

21-15-9
Clean, 135 lbs
Ring Dip

FRAN 5:00 on 10/2/2017

21-15-9
Thruster, 95 lbs
Pull-up

GRACE 4:27 on 12/20/2017

30 Clean & Jerks, 135 lbs

HELEN 10:22 on 1/17/2018

3 rounds of:
Run 400 meters
21 Kettlebell Swings
12 Pull-ups

CHRISTINE 10:38 on 7/30/2018

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

HEROS

MURPH N/A

For time:
Run, 1 mi
100 pull-ups
200 push-ups
300 air squats
Run, 1mi

*Typically done with a weighted vest

OTHER

Fight Gone Bad N/A

3 rounds, 1 min per station of:
Wall ball, 20/14 lbs, 10ft
Sumo Deadlift High Pull 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

*Rotate immediately to the next station every 1 minute, the clock does not stop or reset between stations.

Filthy Fifty N/A

For time:
50 Box Jumps 24in
50 Jumping Pull-ups
50 Kettlebell Swings 35 lbs
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs
50 Back Extentions
50 Wall Balls 20 lbs
50 Burpees
50 Double Unders

LIFTS

Back Squat 345 lbs on 1/16/2018

1 rep: 345 lbs on 1/16/18
3 rep: 315 lbs on 10/13/17
5 rep: 305 lbs on 10/3/17
10 rep: N/A

Front Squat 265 lbs on 10/30/17

1 rep: 265 lbs on 10/30/17
3 rep: 235 on 10/19/17
5 rep: 235 on 10/19/17
10 rep: N/A

Deadlift 345 lbs on 11/16/17

1 rep: 345 lbs on 11/16/17*
3 rep: 345 lbs on 11/16/17
5 rep: 335 lbs on 10/6/17
10 rep: N/A

Clean 225 lbs on 4/05/18

1 rep: 225 lbs on 4/5/18
3 rep: 215 lbs on 12/14/17
5 rep: N/A
10 rep: N/A

Jerk 135 lbs on 3/21/17

1 rep: 135 lbs on 3/21/17
3 rep:
5 rep: N/A
10 rep: N/A

Bench Press 275 lbs on 12/5/17

1 rep: 275 lbs on 12/5/17
3 rep: 75 lbs on 7/2/2018
5 rep: 225 lbs on 12/28/17
10 rep: N/A

Shoulder Press 175 lbs on 1/17/18

1 rep: 175 lbs on 1/17/18, 4/30/18
3 rep: 155 lbs on 2/8/18
5 rep: 145 lbs on 12/11/17
10 rep: N/A

Push Press 205 lbs on 9/27/17

1 rep: 205 lbs on 9/27/17, 3/29/18
3 rep: 195 lbs on 2/8/18
5 rep: 165 lbs on 8/9/17
10 rep: N/A

Max Reps / For Time

Handstand Push-up Max: 30

30 on 10/6/2017

Pull-up Max: 25

Push-up 1:00 Max Rep: N/A

Dip Max: 20

Ring Dip Max: 21

Muscle-up Max: 5

WORKOUTS

    • WOD 2/13/18
      Fitness A:
      Every 2 minutes, for 18 minutes (3 sets of each):
      Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
      Station 2 – Dumbbell Death March x 20 steps @ 2011
      Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

      Fitness & Performance B:
      Every 6 minutes, for 18 minutes (3 sets), for times:
      Row 500 Meters
      30 Russian Kettlebell Swings RX = 32/24kg
      15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

      Times:
      Round 1: 3:13
      Round 2: 3:25
      Round 3: 3:57

      Total Time: 10:35

    • WOD 2/9/18
      Performance A:
      Deadlift 4 x 5
      -225
      -225
      -225
      -225

      *Back hurt. Decided not to increase weight.

      Performance B:
      3 Rounds for time:
      400m run
      20 Toes-to-bar
      40 lunges, 35# dumbells/kettlebells

      Time: 13:45

    • WOD 2/8/18
      Performance A:
      Shoulder press (4-4-4-4)
      – 135
      – 145
      – 155
      – 155
      Push Press (3-3-3-3)
      – 155
      – 175
      – 185
      – 195

      Performance B:
      For time:
      40 cal row
      40 burpee pull-ups

      Time: 5:56

    • WOD 2/6/18
      Performance A:
      Three sets of:
      Back Squat x 6 reps
      Rest 3 minutes
      Back Squat (6-6-6)

      – 185 lbs for all sets. Back hurt.

      Performance B:
      Metcon (AMRAP – Rounds and Reps)
      Complete as many rounds and reps as possible in 12 minutes of:
      10 Thrusters (95/65 lbs)
      15 Box Jumps (24″/20″)
      20 Calories of Rowing

      Rounds: Not recorded

    • WOD 2/5/18
      Performance A
      – Every Minute on the Minute, for 6 minutes (6 sets):
      High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
      – Every 90 seconds, for 6 minutes (4 sets):
      Hang Clean x 1 rep @ 65-80% of 1-RM Clean
      – Every 2mins, for 6 minutes (3 sets):
      Clean x 1 rep @ 80+% of 1-RM Clean

      Performance B
      Metcon (Time)
      Complete rounds of 21, 15 and 9 reps for time of:
      135/95 lb Power Cleans
      Strict Handstand Push-Ups

      Time: 5:36

    • WOD 2/3/18
      Performance A:
      Metcon (AMRAP – Rounds and Reps)
      AMRAP x 24 minutes w/Partner
      3 Strict Handstand Push-Ups
      6 Strict Pull-Ups
      9 Toes-to-Bar
      12 Russian Kettlebell Swings (32/24 kg)
      15 Calories of Rowing

      Partner w/Jeremy

    • WOD 2/1/18
      Performance A:
      Gymnastics
      Every 2 minutes, for 18 minutes (3 sets each) of:
      – Weighted Strict Chest to Bar Pull Ups (3+3+3)
      – Handstand Walk (75′-75′-75′)
      – L-Sit (60 sec/60 sec/ 60 sec)

      Performance B:
      Metcon (AMRAP – Reps)
      Five rounds for max calories/reps of:
      30 seconds of Rowing
      Rest 30 seconds
      30 seconds of Double-Unders
      Rest 30 seconds
      30 seconds of 10m Shuttle Run
      Rest 30 seconds

      Time: Not recorded.

    • WOD 1/31/18
      Performance A:
      Back Squat (8-8-8-8)
      -225
      -225
      -225
      -225

      *Injured back during last set

      Performance B:
      3 Rounds for time:
      Run, 400m
      30 Alternating Goblet Lunges, 35lbs
      15 Toes-to-bar

      Time: 10:18

    • WOD 1/26/18
      Performance B:
      5 rounds of:
      Run, 200 m
      50 Alternating Single Arm Dumbbell Snatches, 55 lbs

      Time: 10:00 Not Rx’d

    • WOD 1/23/18
      Performance B:
      3 rounds of:
      30 Row Calories
      15 Chest-to-bar Pull-ups
      10 Strict Handstand Push-ups

      Time: 10:25 Rx’d