Shannon VanPay

3ad50b2a2cfa16f7983d2ba36436bdf5.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

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

04/08/2019
1.) EMOM 6
1 Overhead Squat @ 90%
2.) Every 3 minutes for 5 rounds
10 HSPU
10 Front Squat 135/95lb
Then ME Assault Bike Cals
-HSPU/FS meant to be done UB, so scale if needed
-Track cumulative total Cals
*3.) EMOM 6
1 Bench @ 90%
*4.) 4 Rounds
10 SLOW Single Leg RDL each leg
-Add load each round
04/09/2019
1.) EMOM 6
1 Clean & Jerk @ 90%
2.) 3 Rounds
40 Air Squats
20 Shoulder to Overhead 75/55lb
10 Ninja Roll Up Alt. Pistols
*3.) 3 Rounds
10 Back Extension
20 Second Freestanding HS Hold
*4.) 90 Sec on, 30 Sec off, until complete:
50 Cal Assault Bike
100 Cal Row
200 Double Unders

04/10/2019
1.) EMOM 6
1 Back Squat @ 90%
2.) 10 Box Jump 36/30"
20 Kettlebell Swing 70/53lb
30 Wallball 25/16lb
40 GHD Situps
30 Wallball
20 Kettlebell Swing
10 Box Jumps
*3.) EMOM 6
1 Strict Press @ 90%
*4.) Death by Double DB Hang Squat Clean Thrusters 40/20lb
04/12/2019
1.) EMOM 6
1 Snatch @ 90%
2.) 15 min AMRAP
10 Cal Assault Bike
10 Alt. Front Rack Lunges 135/95lb
20 Abmat Situps
*3.) EMOM 6
1 Deadlift @ 90%
*4.) Accumulate 500ft of Sandbag Bearhug Carry 150/100lb
-Every time you set it down, do 10 Toes to Bar
-Set cones up at 50ft stretches
04/13/2019
1.) EMOM 6
1 Front Squat @ 90%
2.) Accumulate 100 Strict Press 95/65lb
-Any time you drop do 10 Sumo Deadlift High Pulls & 25 Double Unders
-Can only rest OH or Front Rack
*3.) EMOM 6 
1 Power Clean from Hang Blocks @ 90%
*4.) 40m Shuttle, in 10m incriments
10 Slam Balls 50/40lb
60m Shuttle
10 Slam Balls
80m Shuttle
10 Slam Balls
100m Shuttle
10 Slam Balls
04/16/2019
1.) Every 2 min for 5 rounds
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30"
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions
04/19/2019
1.) Every 2 min for 5 rounds
5 Front Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 30-20-10
Thrusters 115/85lb
Cal Row
GHD Situps
*3.) 5 Rounds
5 Slow Descent Strict HSPU
5 Slow Descent Strict Pullups
*4.) 3 Rounds
10 DB Bent Over Rows
20 Alt. Walking Lunges With DB at sides
-Increase weight each round
04/20/2019
1.) Every 2 min for 5 rounds
5 Back Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 9 min AMRAP
10 Hang Power Clean & Jerk 115/85lb
10 Toes To Bar
200m Run
*3.) 3 Rounds
150m Row
6 Burpess Over Rower
- FAST AF
*4.) 5 Rounds
10m Yoke Carry 45+25/35lb plates
6 Sandbag Over the Yoke
04/22/2019
1.) 20 min to find 1RM Snatch
2.) Accumulate 75/55 Assault Bike Cals
-Every 2 minutes get off the bike and do 10ft HS Walk and 3 Power Snatches @ 50% 1RM Snatch
-On 3,2,1...GO start with the HS Walk and Snatches, not on the bike
*3.) Banded/Plate Hip Stretch
*4.) 5x5 Back Rack Split Jerks @ 50% 1RM OHS
-Focus on catching LOW LOW LOW
04/24/2019
1.) 20 min to find 1RM Clean & Jerk
2.) Choose your adventure:
Accumulate 40 Bodyweight/70%BW Back Squats (from the floor) - Every time you drop, do 10 Chest to Bar Pullups
OR 
Accumulate 40 Chest to Bar Pullups - Every time you come off the bar, do 10 Bodyweight/70% BW Back Squats (from the floor)
*3.) Partner Quad Smash
*4.) 3 Rounds
15 Sec Pigeon Stretch Each Side
10 Groiners
Whiteboard
Went the chest to bar route with bands. BS 105# (no delicate flower today πŸ˜‚) clean and jerk went no pr....
2:23 back squats @ 140#.
190# C&J for a 5# PR
C2B w/bands. 4 sets of 10, BS in between @85 C&J up to 140# (5#PR)
7 minutes ish #85 BS - 20 C2B with bands
2:23 Back Squats @ 225#
330# C&J 5# PR!
140# C&J; 6:40
Single arm db 100#🀣;
Vested 2.25 miles run with LK
225# C&J 10# PR
2:31 c2b broke up into 25 and 15
1:41 95# BS UB
135# CJ
130# C&J PR / 7:30ish - C2B route
8 C2B x 5 rounds, 85# BS 130# OHS - 15# PR
Chest to Bars
C2B 20-10-10- Not sure on time 295 C&J (10# pr)
150lb, 5lb pr
135# (5# pr)
2:18 90# BS
CJ up to 125#- missed jerk on 130# 3 times😝 Fast AF row/burpee EC
1:14 backsquats unbroken 95#
Clean and jerk PR 185# (5# PR) 2 mile vested run with Chris
2:25 BS @ 105#
165# C&J - 5# PR!
2:19 (40 BS - no c2b. 130#)
CJ LIFETIME PR. 195#. + 1 mi run. 🀒
2:42 bs ub @200#
240#c&j no PR
3:55 ( BS at 210# x 40)
265# clean no jerk
2:45 #70, 10 ring rows
4 C&J Q2 minutes #75
115 CJ (no PR) / 2:?? BS @ 105
Few seconds behind Brad
Was an active participant of 315p
150 cal bike - every 2 min: 5 BS (155), 20 dubs. 23:54
155# (5# PR)
2:31 BS@115#
215 (10# PR)
185 clean and BS for the wod right after. Took me a while to get the clean for the BS. DId the 40 C2B version and used the rack after getting 185 up the first time.