Chuck Brehm

Square cb2

Benchmarks

Workouts
Fran2:16
Helen:00
Grace1:51
Isabel1:37
Jackie5:51
Lifts
Back squat445 lbs
Deadlift455 lbs
Clean & Jerk295 lbs
Snatch225 lbs
Front Squat330 lbs
Overhead Squat255 lbs

WODS

08/02/2018
1.) JUMP FINISH
5 rounds for time of:
6 muscle-ups
6 back squats 275/185lb
Then,
30 box jump-overs 30/24โ€
*2.) Establish 1RM Shoulder to Over Head 
*3.) 2 rounds for time of:
800-m row
600-m SkiErg
40 dumbbell squats 35/20lb
Time cap: 21 minutes for men, 23 min. for women
*4.) Rope and Yoke
For time:
300-m run
4 rope climbs
44-ft. yoke carry
300-m run
3 rope climbs
44-ft. yoke carry
300-m run
2 rope climbs
44-ft. yoke carry
300-m run
1 rope climb
44-ft. yoke carry
  M 14-15: 300-lb. yoke
  M 50-54: 380-lb. yoke
  M 55+: 300-lb. yoke
  F 14-15: 245-lb. yoke
  F 50-54: 300-lb. yoke
  F 55+: 245-lb. yoke

Time cap: 20 minutes
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension 



08/06/2018
CrossFit HQ WOD 180806
Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.


08/07/2018
CrossFit HQ Workout of the Day 180807
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

08/10/2018
1.) Overhead squat 3-3-3-3-3 reps
Note: warm up to a starting set approx 65% adding load each round. Rest no longer than 3 minutes between sets 
2.) 16 minute AMRAP 
18 Wall Facing Squats
14 Back Extension 
10 Bent Over Dumbbell Row, heavy
6 Tripod->Headstand
Bent Over Dumbbell 
Whiteboard
Stuff at work
Willingly did burpees
Sweat PR
Shouldโ€™ve scaled weight & gone for speed
14:07 Rx, 2) SPUC
Lifted heavy things
^315# BS (30# pr) | ^250# clean (5# pr)
Sweatinโ€™ like an oldie
๐Ÿ’ฆ๐Ÿ˜Ž๐Ÿ’ฆ
Half SPUC
17:30 rx
๐Ÿข๐Ÿƒ๐Ÿปโ€โ™€๏ธ
(58 sec pr). SPUC done.
SPUC for EC
19:53, 55# OS
RX, 20:44 back locking up on 2nd 400m
17:30 75#, row 500m for run
45 secs slower
15:22 w mods - 35# & .5 bike
๐Ÿ˜ฐ๐Ÿ˜ฐ๐Ÿ˜ฐ
11 strict wide grip pull ups, 5 rounds 10 GHDs/4 hips to rings, 20 FS 150# unbroken, sled pulls and sandbag cleans, barbell
15:32 RX
HAVE to find a way to be a better runner. 5-4-3-2-1 pull up complex. Row/Rev Hyper.
16:56 56 seconds slower wtf.
Granite game work out with Grant and Ryan F.
7 sec PR โ˜บ๏ธ
14:33 (65#)
1/2 spuc with red band
**๐Ÿ‘ต400m SkiErg & #22 bar (shoulder preservation) & 3ร—{15s GH-BE/BOR/R-HYP.
Rest Day RX
17:12, 15#, bike