Ashley Peterson

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

06/02/2018
1.) Pennywise ☠️
12 minute AMRAP
40 Double Unders
30 Alternating Pistol Squats
20 Power Snatch 75/55lb
10 Muscle Ups
2.) 5 Front Squat every 2 minutes for 4 rounds @ approx 70% 
*3.) 7 minute AMRAP
7 Hand Release Push-ups
7 Strict Pull-ups
*4.) Deadlift 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
06/03/2018
1.) CrossFit HQ WOD 171030
https://journal.crossfit.com/article/scott-panchik-and-noah-ohlsen-on-workout-150128
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
2.) 3 rounds 
10 Bent Over Dumbbell Row
15 Back Extension
10 Reverse Hyper

06/04/2018
1.) Anyways
Every 3 minutes for 5 rounds
400m Run
12 Burpees 
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60% 
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up 
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
06/05/2018
1.) 126☠️
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
2.) Snatch Balance 5-5-5-5-5, add load each round
*3.) 21 Sumo Deadlift High Pull 115/85lb🙂
60m Sled 2x45/1x45lb
15 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
9 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
*4.) EMOM 20 minutes 1 Clean & Jerk @ approx 75%
*5.) 3 Rounds🙂
7 Bar Muscle Ups
100 Double Unders 
*6.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 Barbell Goodmorning, light load
06/06/2018
1.) 5 Back Squat every 2 minutes for 8 minutes @ approx 70%
2.) Horse 🙂
17 minute AMRAP
5 Box Jumps 30/24"
25 Air Squat
5 Box Jump 30/24"
15 Handstand Push-ups
5 Box Jump 30/24"
5 Muscle Ups
note: High risk jumpers you can sub with step ups or handsies and toesies box overs
*3.) 5 rounds
10 Bent Over Row 115/85lb (Supinated Grip)
10 Hand Release Push-ups 
*4.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*5.) 5 rounds 😐
10/7 cal Assault Bike
5 Thrusters 135/95lb
50' Handstand Walk
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
06/07/2018
1.) Granite ☠️
Run 400m
21-15-9
Power Snatch 75/55lb
Overhead Squat 75/55lb
Run 400m
2.) 2 Strict Press every 90 seconds for 6 rounds @ approx 85%
*3.) With a partner 
12 Sandbag Over Yoke 150/100lb
15 Tire Flips
12 Sandbag Over Yoke 150/100lb
note: Yoke height to be set at average eye level between partners. Male female pairs alternate sides to facilitate the use of both size sandbags. Use heaviest tire possible.
*4.) 9 minute AMRAP ☠️
20' Overhead Lunge 75/55lb
5 Bar Facing Burpees
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips. 
*6.) 12 minute AMRAP
10 Reverse Hyper
10 Weighted Hip Extension
10 Parallel Ring Rows
10 Wall Facing Squats (nose and toes to wall is the goal)
06/10/2018
1.) 8 Overhead Squat every 2 minutes for 3 rounds @ approx 65%
2.) 347
7 minute AMRAP 
3 Deadlift 225/155lb
3 Hang Power Clean 225/155lb
3 Bar Muscle Ups
3.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

06/11/2018
1.) Bad Bill
9-7-5
Overhead Squat  205/145lb
Assault Bike
Muscle Ups
Assault Bike
2.) 3 Split Jerk @ approx 75% every 3 minutes for 5 rounds 
*3.) Max Effort of each movement 
2 Minutes Push-ups 
2 minutes Sit-ups 
2 minutes Strict Pull-ups 
2 Mile Run
Note: Push-ups do not go to your knees
*4.) Deadlift 1-1-1-1-1 
Note: First 3 reps @ approx 95% then the final two if the first 3 felt crazy good then attempt 1RM
*5.) 21-15-9
Toes to Bar
42-30-18
Double Unders
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
06/12/2018
1.) Mr. Niceguy ☠️
12 minute AMRAP with 30/20lb Dumbbells 
10 Step ups 20”
20’ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats 
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all. 
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward 
*5.) With a partner 
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carry’s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups 
1 minute Plank Hold

06/13/2018
1.) Racin
Heat 1: 15 minute cap
5 minutes alternating every 30 seconds
Paced Assault Bike🙂
Sprint Assault Bike☠️
Immediately at the 5 minute mark 
Begin Death by Bar Muscle Ups
1 the first minute, 2 the second, 3 the third and so on until you cannot complete given reps within that minute 
2 minute transition 
Heat 2: 10 minute time cap
500m Row
40’ Broad Jump
25 Burpees over rower, lateral 
40’ Broad Jump
500m Row
Note: This is a race to the ☠️
2 minute transition 
Feature: 5 minutes time cap
300 Double Unders
*2.) 5-2 minutes rounds
5 Bodyweight Benchpress 
5 Box Jump 36/30”
Note: If you can’t do bodyweight  find the closest weight to your bodyweight that you can. 
*3.) 1 Strict Press every 90 seconds for 6 rounds @ approx 90%
*4.) 4 Rounds 
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
*5.) Shoulder Mobility to include CrossOver Symmetry, Terres Major Smash, Lacrosse ball pec & shoulder smash. If you don’t know just ask. 
06/14/2018
1.) Granite Games 2018 Qualifier Workout 1A + 1B
With a 14 minute running clock
For time: 15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
with remaining time:
Establish 1RM Snatch
10 minute intermission
2.) 3 attempts to establish 1RM Clean & Jerk
*3.) 3 Front Squat every 2 minutes for 5 rounds @ approx 80%
*4.) Begin each round with 1 Legless Rope Climb
21-15-9
Dumbbell Hang Power Clean & Jerk 50/35lb
Hand Release Push-ups
*5.)  SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*6.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 
06/16/2018
1.) 2018 Granite Games Qualifier Workout 2
20-18-16-14-12-10-8-6-4-2
Wallballs 20/14lb
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Choose 1 extra credit
*2.) 20 Overhead Squat @ approx 70%, cap 12 minutes
*3.) AMRAP 5
10' Standing Sled Pulls 200/100lb, use sled with rope attached
*4.) 4 minute Deadlift Ladder 
20 reps 135/95lb
15 reps 225/155lb
10 reps 315/225lb 
5 reps 405/285
Max Effort reps 495/345
*5.) 5 rounds
20 second High Ring Holds
*6.) 100 Hollow Rock, every time you break flip over and complete 30 second superman
06/17/2018
1.) Hagen
3 rounds
22 Kettlebell Goblet Hold Pistol Squats, alternating legs (choose heaviest kettlebell that you can do)
11 cal Assault
22 Step-ups 24/20", single leg and hip must fully extend prior to other foot touching box
Choose 1 extra credit
*2.) 21-15-9
Push Press 95/65lb
Pull-ups
*3.) 9-7-5
Muscle Ups
Strict Deficit Handstand Push-up 2x45/1x45
*4.) 3 rounds
15 Reverse Hyper
10 Single Arm Dumbbell Rows (5R/5L), heavy
06/19/2018
1.) Lufniap
17 minute AMRAP 
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
Left Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
2.) EMOM for 10 minutes 
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups 
*3.) 100’ Box Push
10 Box Overs 24/20”
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes 
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning. 
*5.) 50 Chest to Bar
*6.) 5 Rounds 
10 Reverse Hyper
12 Weighted Hip Extension 
14 Alternating Sledgehammer Swings 

Whiteboard
Capped w/ lots o' SU's left.
95# BS. Ramped to 175# FS
~16:00 105# BS, 20” box with PVC, single unders
Dubs just weren’t happening. 125# FS
👶🏼 mods: bike 0.5 miles, 75#, low hurdle jumps, su /// 85# FS
14:15 **
🚨 high risk jumper 🚨 - subbed steps up for hurdle jumps. 105#. FS - 160#. Ring rows/push ups. Core circuit x 4 rounds. Mob.
FS @ 275#
16:43 85#fs, sideways height hurdle. 125#fs.
65 DU at cap. Bs #95
FS #110
12:48 @ 135#
200# FS
17ish, 85# BS, step ups, bike instead of run & DUs
55# FS That was a hard one... ugh.