Jeff Stemper

Square img 3024

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat365 lbs
Deadlift0 lbs
Clean & Jerk265 lbs
Snatch225 lbs
Front Squat315 lbs
Overhead Squat0 lbs

WODS

04/02/2018
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Window Tint
3 rounds 
Row 30 cal
15 Chest to Bar Pull-ups 
10 Overhead Squats 115/85lb
*3.) 5-5-5-5 Deadlift @ approx 70%, rest no more than 3 minutes between sets
*4.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*5.) EMOM for 5 minutes 
5 Ring Dips
3 Bar Muscle Up
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
04/03/2018
1.) EMOM complete Clean complex for 7 minutes starting from hang position @ approx 70%
Clean Extension
Clean High Pull
Clean & Jerk
2.) Log 
10 Minute AMRAP 
10 Wallballs 20/14lb
10 Deadlift 135/95lb
*3.) Overhead Squat 5-5-5-5 @ approx 70%, rest no more than 3 minutes between sets
note: from rack
*4.) 2 rounds
10 Shoulder to Overhead 205/155lb
25 Toes to Bar
40m Handstand Walk 
*5.) 9 minute AMRAP
10m Farmer Carry 100/70lb Dumbbells
25 Double Unders
10m Farmer Carry 100/70lb Dumbbells
10 Hand Release Push-ups 
*6.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension
04/13/2018
MURPH
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
For time 
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

04/16/2018
1.) Classic
27-21-15-9-3
Dumbbell Hang Power Clean 50/30lb
Lateral Burpees over Dumbbells 
2.) Every 2 minutes for 8 minutes 3 Front Squat @ approx 85%
*3.) 5 rounds
10 Strict Handstand Push-ups 
15/12 cal Assault Bike
25 Wallballs 25/16lb
*4.) 1 Power Clean & Jerk EMOM for 12 minutes @ approx 85%
*5.) EMOM for 10 minutes
5 Right Arm Dumbbell Overhead Lunge 50/35lb
5 Knees to Elbow
5 Left Arm Dumbbell Overhead Lunge 50/35lb
*6.) 5 rounds
12 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb
04/17/2018
1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2's are the goal. add load each round and use all reps prior to the 2's as warm up. 
2.) Scuffed Knee Annie 
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders 
Abmat Sit-ups
note: no GHD sit-ups allowed. 
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) 3 rounds
10 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
*5.) EMOM for 30 minutes 
250m Row
*6.) 3 rounds 
15 Reverse Hyper 
15 Back Extension 

04/18/2018
1.) Up the ladder in 7 minutes
Overhead Squat 5 reps of each 
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: no racks allowed
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
5 Synchro Bar Muscle Ups
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch so scale weight accordingly 
*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.
04/19/2018
1.) 10 minute AMRAP
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups 
27 Front Squats 115/85lb
500m Row
note: men use 45's and women use 25's with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy. 
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
*5.) 5 rounds
10 Reverse Hyper
10 GH Raise
04/23/2018
1. For Time:
Run 200m
30 Dead Lifts 135/95
Run 200m
20 Hang Power Cleans 135/95
Run 200m
10 Shoulder to Overhead 135/95
Run 200m
20 Hang Power Cleans 135/95
Run 200m
30 Dead Lifts 135/95
Run 200m
2. 5-4-3-2-1-1
Pressing Snatch Balance, every 90 seconds for 6 rounds
*3.) 3 Rounds
10 Scap Pullups (inactive to active slowly)
20 GHD Situps
30 Second Handstand Hold
*4.) 5 Rounds
20m Sled Push (Door to Door)
40m Broad Jump
-Add load to sled each round. 
04/24/2018
Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Accumulate a total of 6 minutes

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
04/25/2018
Jorge
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. 
For time:
30 GHD sit-ups
155/105 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Whiteboard