Michael Heim

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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

08/01/2018
1.) 5 Person Marathon Row
For time:
Row 42,195 meters
Each Team will row 42,195 meters for time using only 3 rowers . 3 Athletes working 2 resting, alternating at every 500m increment
Time cap: 1 hour
*2.) 7.5 Mile Assault Bike 
Time Cap: 30 minutes
*3.) DOUBLES & OLY ☠️
4 rounds:
50 double-unders
5-4-3-2 squat cleans
     M: 
185-205-225-245 lb.
     F: 
135-145-155-165 lb.
*4.) Handstand Walk
40-ft. handstand walk
20 wall-ball shots 20/14lb
40-ft. handstand walk
Time cap: 4 minutes



08/02/2018
1.) JUMP FINISH
5 rounds for time of:
6 muscle-ups
6 back squats 275/185lb
Then,
30 box jump-overs 30/24”
*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 



08/03/2018
1.) AG CHIPPER
30 deficit handstand push-ups
40 deadlifts
50-cal. Assault Bike
60 bar-facing burpees
  M 4-in. deficit, 225-lb. deadlift
  F 3-in. deficit, 155-lb. deadlift
* Time cap: 16 minutes
*2.) BICOUPLET 1
21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups
M 85 lb.   F 55 lb.
Time cap: 6 minutes for BC1
1 minute Transition 
BICOUPLET 2
12-9-6 reps for time of:
Snatches
Bar muscle-ups
M 125 lb.   F 85 lb.
Time cap: 6 minutes for BC2
Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next BC. 
*3.) GHD Annie 
50-40-30-20-10
Double Unders
GHD Sit-ups 





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.

08/08/2018
500 Burpees
50k Run
10k Run
1.) CrossFit HQ Workout of the Day 180808
1 Mile Run....this one is the real one:)
2.) 1 Snatch EMOM for 20 minutes @ approx 70%
*3.) 5 rounds
10 Back Extension
10 Reverse Hyper
20 Banded Twists (10R/10L)
08/09/2018
TILLMAN
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.
Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.





08/13/2018
1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM 
Rest 2 minutes 
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods. 
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups 
15 Abmat Sit-ups 
10 Handstand Push-ups 
5 Burpee Pull-ups 
*2.) 5 Rounds 
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder. 
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible. 
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 

08/14/2018
1.) 5 Power Snatch @ High Hang every 3 minutes to establish 5RM Snatch
Then continuing every 3 minutes
5 Snatch @ HH @ 95% of 10RM 
5 Snatch @ HH @ 90% of 10RM
*2.) Snatch Deadlift 
3 x 10, adding load each round establishing 10RM
2 x 15 @ 95 & 90% of 10RM
*3.) 3 x 10 Bulgarian Split Squats, adding load each round 
Note: 10 on right Leg & 10 on left leg equals 1 set
1.) Enforcer
10 Rounds
10/7 cal Assault Bike
10 alternating Single Arm Hang Dumbbell Clusters 50/35lb
*2.) 21-15-9
Strict Press 75/55lb
Ring Dips
*3.) 10 minutes total time Banded Kettlebell Barbell Overhead Walks
Note: It’s a comfortable walk 
*4.) 5 Rounds
10 Reverse Hyper
10 Weighted Hip Extension 
20 Sledgehammer Swings
08/15/2018
1.) Al dente
7 minute AMRAP
3 36/30” Box Jumps
5 🇺🇸Kettlebell Swings 2/1.5 pood
100m Sprint (Door to Door)
3 minute AMRAP 
Muscle Ups
2.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
*3.) for time
100’ Standing Sled Pull 200/100lb
20 Sandbag Cleans 150/100lb
10 Deficit Handstand Push-ups 3x45/2x45lb Bumpers
*4.) 3 Rounds
21 Power Snatch 75/55lb
15 Pull-ups 
9 cal Row
*5.) 20 Front Squat @ approx 70%
Note: Complete in as few sets as possible 

Weightlifting
*1.) Every 2 minutes for 6 minutes 10 Push Press
Then
Every 3 minutes for 2 rounds Max Effort Push Press
Note: For the first 3 rounds use load within approx 10% of Monday’s final set using only 1 weight for all 3. Final two sets are ME at 95 & 90% of the working load from first 3 sets. 
*2. - 4.) Repeat scheme for Back Squat, Bench Press and Strict Press. You can change the time domains but keep the rest periods under 4 minutes

08/16/2018
1.) Nancy 
5 Rounds 
400m Run
15 Overhead Squats 95/65lb
*2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
Whiteboard
Sweat PR
Should’ve scaled weight & gone for speed
14:07 Rx, 2) SPUC
Lifted heavy things
^315# BS (30# pr) | ^250# clean (5# pr)
Sweatin’ like an oldie
💦😎💦
Half SPUC
17:30 rx
🐢🏃🏻‍♀️
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
😰😰😰
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 ☺️
14:33 (65#)
1/2 spuc with red band
**👵400m SkiErg & #22 bar (shoulder preservation) & 3×{15s GH-BE/BOR/R-HYP.
Rest Day RX
17:12, 15#, bike