Seev 🏋🏽‍♀️

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Benchmarks

Workouts
Fran3:44
Helen9:30
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat225 lbs
Deadlift300 lbs
Clean & Jerk180 lbs
Snatch152 lbs
Front Squat190 lbs
Overhead Squat165 lbs

WODS

02/01/2019
1.) For Time:
Run 800m/Row 1000m/Bike 1.5 miles (You pick!)
20 Wallballs 20/14lb
30 Overhead Squats 45/35lb Barbell
20 Wallballs
40 Overhead Squats
20 Wallballs
50 Overhead Squats
Run 800m/Row 1000m/Bike 1.5 miles
*2.) EMOM 10
Odd=3 Strict Muscle Ups
Even=3 Strict Deficit HSPU 45/25lb plate
02/05/2019
1.) Every 2 min for 4 rounds
8 Snatch (Touch 'n Go if you can) @ 50%
2.) 22-16-10
Kettlebell Swing 70/53lb
Hand Release Pushups
Alt. Lunges w/ DB at sides 50/35lb
*3.) Every 1:30 for 4 rounds
8 Deadlift @ 50%
*4.) For Time:
21-15-9
Assault Bike Cals
Slam Ball 40/30lb
02/06/2019
1.) Every 2 min for 4 rounds
8 Pause Back Squat @ 50%
2.) 14 min AMRAP
50 Double Unders
40 Toes to Bar
30 Alt. Pistols
20 Assault Bike Cals
10 Alt. DB Snatches 70/55lb
*3.) Every 1:30 for 4 rounds
8 Strict Press @ 50%
*4.) EMOM 7
8 Lateral Box Jump Overs 24/20"
8 Ring Rows
02/07/2019
1.) 20 min AMRAP
20 Burpee Box Jumps 30/24"
20 Ground to Overhead 115/85lbs
20 GHD Situps
1 Rope Climb
2.) With a Partner
Row 3000m
-One partner rows while the other hangs from pullup bar
-Switch spots as desired
*3.) Lacrosse Ball Trap Smash
*4.) Partner Quad Smash
02/08/2019
1.) Every 2 min for 4 rounds
8 Clean & Jerk (Touch 'n Go if you can) @ 50%
2.) 50-40-30-20-10
Medball Situps 20/14lb
Wallballs
*3.) 5 rounds, rest 1:1
10 Jump Squats as high as you can
5 Muscle Ups
*4.) Accumulate 5 min of planking, no side planks, no piking
-Every time you come down, do 6 D-Ball Cleans 150/100lbs
02/12/2019
1.) Every 2 min for 4 rounds
6 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
20 Cal Row
10 Back Squats BW/70%BW
*3.) 50-40-30-20-10
With Partner - one works, one rests
GHD Situps
Meters of HS Walking
*4.) Every 2 Min for 5 Rounds
1 Legless rope climb
10 Abmat Wallball Bounce Passes
10/7 Assault Bike Cals
02/13/2019
1.) Every 2 min for 4 rounds
6 Pause Overhead Squat @ 60%
2.) For Time: Barbells loaded to 115/85lbs
10 Push Press
10 Chest to Bar Pullups
10 Front Squat
10 Chest to Bar Pullups
10 Thruster
10 Chest to Bar Pullups
10 Front Squat
10 Chest to Bar pullups
10 Push Press
*3.) Every 2 min for 4 rounds
6 Bench @ 60%
*4.) 3 Rounds
10 Back Extensions
10 Reverse Hyper
02/15/2019
1.) Every 2 min for 4 rounds
6 Pause Front Squat @ 60%
2.) 4 Rounds
5 Bar Muscle Ups
10 Toes to Bar
15 Overhead Squat 95/65lbs
*3.) Every 2 min for 4 rounds
6 Power Cleans from Hang Blocks @ 60%
*4.) 5-4-3-2-1
Bench Press 225/155lb
Rope Climb 
Whiteboard
Took 1st at 6:15
9:55. Bentover rows, GHD, Deadlift. 95# #notcheatingnottrying
BMU off box; bar only OHS (random wrist pain today); 105# front squat
I think 5 something. A second or two after Justin. Front squats at 185
90# FS. WOD Subs: 105# DL, BMU from box (3)/round, T2 Eye Level.
225lb Front Squats
110# front squats
13:27, banded BMU
135# FS, assault bike tabatas, 21-15-9 BJ/GHDs, DL 180#
110# FS
SouthPark Crossfit - open gym
Pause Squats @ 115#. Choose your adventure Sat WOD. 3 + 12 WB (14#). (2 rows, 2 dubs). 20-15-10-15-20 GHD/5 pistols on rig each leg.
105 FS/ 14:45 scaled
13:15 Rx
125 FS
🔥🔥Yoga🔥🔥
13:36 Rx
145# FS
13:48, baby barmu, 35#, toes2rig
55# FS