Jim Koehler

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Benchmarks

Workouts
Fran5:52
Helen:00
Grace3:31
Isabel5:48
Jackie8:40
Lifts
Back squat335 lbs
Deadlift355 lbs
Clean & Jerk242 lbs
Snatch176 lbs
Front Squat307 lbs
Overhead Squat187 lbs

WODS

10/01/2019
1.) 6 min Calf/Achilles Smash - 3 min per side
2.) Run 600m
15 Power Snatches 155/105lb
Run 400m
30 Toes to Bar
Run 200m
45ft Handstand Walk
2 Rounds
*3.) 30 Pullups for time
10/02/2019
1.) ONLY ATTEMPT THIS WOD IF YOU ARE WELL RESTED, WELL FED AND PURE OF HEART
40 min AMRAP
100 Double Unders
10 Strict Deficit Handstand Pushups Short Parallettes w/abmat on the floor
25/20 Cal Assault Bike
10 Deadlifts 2xBodyweight/1.5xBodyweight
25/20 Cal Row
10 Box Jumps 36/30"
400m Run
10 Thrusters 80% Bodyweight/65% Bodyweight
2.) Die like Lord Voldemort

10/03/2019
1.) 12 min Lacrosse Ball Shoulder Smash
2.) 10 Rounds
1 Barbell Complex: 3 Power Clean -> 2 Shoulder to Overhead -> 1 Overhead Squat 115/85lb
1 Gymnastics Complex: 3 Toes to Bar -> 2 Chest to Bar Pullups -> 1 Bar Muscle Up
-Any time you break during a complex (set the bar on the ground/coming off the pullup bar), do 10 Bar Facing Burpees
*3.) 5 min EMOM
30 Sec Plank
10 Pushups
-Scale Pushup count if needed
-If you're cool, you'll never come down from a plank
10/04/2019
1.) 2 Rounds
1 Legless Rope Climb
20 GHD Situps
30 Unbroken Double Unders
-If you break DU, start back at 0. 3 strikes and you can continue where you left off
-5 min cap
2.) 5 Rounds
10/7 Cal Assault Bike (don't reset bikes)
10 Back Squats 95/65lb (from the ground)
-10 min cap
3.) 6 Rounds
20ft Bear Crawl
5 Groiners
-Only feet and hands are allowed to touch the ground, you can only rest in a pike position or bottom of a squat
10/07/2019
1.) EMOM 7
3 Position Snatch (HH, Hang, Floor) @ 60%
2.) 4 Rounds
20 Kettlebell Swings 53/35lb
15 Ring Dips (Muscle Up to it if able)
10 Strict Pullups
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, each leg with DBs
10 Single Leg Romanian Dead Lifts, each leg with DBs
10/08/2019
1.) 8 min Lacrosse Ball Shoulder Smash
2.) 20 min AMRAP
Row 500m
80ft Dumbbell Lunge 1x50/1x40lb (40ft down and back, hold DB anywhere)
Row 400m
20 Sumo Deadlift High Pulls 95/65lb
Row 300m
10 Ring Muscle Ups
*3.) 3x5 Super Slow Descent HSPU Negatives
10/10/2019
1.) Every 1:30 for 5 Rounds
2 Snatch + 3 Sec Receive Hold @ 65%
(Snatch + Hold, Snatch + Hold)
-No chasing the barbell to save it
-If you keep failing, drop 5%
2.) 5 Rounds
10 Hang Power Cleans 95/65lb
80ft Bear Crawl
1 Rope Climb
*3.) 15 min Handstand Walk over plates practice
10/11/2019
1.) Open WOD 20.1

10 Rounds for Time
8 Ground-to-Overheads (95/65 lb)
10 Bar Facing Burpees

Time Cap: 15 minutes

*2.) 5x10 Pronated Bent Over Barbell Row
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