Sylvia Christensen

Square 89e99ac9 ed2e 49f5 8714 848ed356a92c

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat225 lbs
Deadlift300 lbs
Clean & Jerk180 lbs
Snatch152 lbs
Front Squat190 lbs
Overhead Squat165 lbs

WODS

03/01/2020
1.) EMOM for 20 minutes 1 Strict Press with a 5 second overhead hold @ 75% -> 5 kip swings -> 5 knees to chest jumps 
Note: maintain that string line between the sternum and belly button; point toes and reach over the bar on kips; keep that torso up and try really hard to get those knees really high
2.) High Altitude
17 minute AMRAP
21 Dumbbell Thruster 50/35lb
15 Box Overs 24/20”
9 Chest to Bar Pull-ups
*3.) 10 min AMRAP
40’ Sled Push 10/no plate
40’ Sled Push 20/10lb
40’ Sled Push 30/20lb
Continue to add 10lb plates every time you successfully reach 40 feet within the time cap
*4.) 5 rounds 
30 second starting position deadlift hold
12 Reverse Hyper
Note: put some weight on the bar and go in to your setup position, pull slightly and hold for 30 sec, head neutral, lats trying to wrap around your spine
03/02/2020
1.) Fog
12 min cap
3 rounds
15/12 cal Assault Bike
5 Cleans 185/125lb (60-65%)
3 1Toes to Bar -> 1Bar Muscle Up
Note: 1 t2b + 1 bmu = 1 rep; wod is warmup for part 2 so don’t try to kill yourself on the part 1
2.) Every 3 minutes for 4 rounds 3 Front Squat @ 85%
*3.) Every 2 min for 12 min 1 Snatch @ 95%
15 minutes to work up to 95% Clean & Jerk
Every 2:30 minutes for 18 minutes 1 Clean & Jerk @ 95%
*4.) 10 minute EMOM
Odd: 5 Deadlift 315/225lb (65%)
Even: 15 second Rope Hang, arms must be at 90 degrees/15 second Rope Hang from full extension
*5.) 5 rounds
10 Bench Press 155/105lb
10 GHD Sit-ups


03/03/2020
1.) 15 minute AMRAP
5 Snatch 45/35lb
20 Walking Lunges
5 Box Jump (you pick height)
20 Hollow Rocks
5 Clean & Jerk, 45/35lb
note: begin with a pvc and high jumps if needed working into a barbell and box as you get warmed up
2.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
3.) 5 rounds
3 Push Press @ 80%
10m Yoke Carry 45/15
10m Sandbag Carry 150/100lb
4.) 5 rounds 
3 Wide Grip Pull-ups
5 GH Raise
7 Reverse Hyper


03/04/2020
1.) Bliss
14 minute AMRAP
50 Double Unders
25 Air Squat
5 Muscle Ups
2.) Every 3 minutes for 18 minutes 3 Overhead Squat @ 75%
*3.) Every 3 minutes for 5 rounds
300m Row
21 Hang Snatch 45/35lb
11 Chest to Bar Pull-ups
10 Toes to Bar
*4.) 3 rounds
17 GHD Sit-ups
14 Hollow Rock
03/05/2020
1.) Jackie 
1000m Row
50 Thrusters 45lb
30 Pull-ups
2.) RomWod 
*3.) Snatch Balance 3-3-3-3-3
Note: add load each round and really practice bringing that bar back down to your rear rack position while warming up
*4.) 9-7-5
Power Clean & Jerk 135/95lb
Bar Muscle Up
*5.) 3 rounds
15 Reverse Hyper
15 Supinated Grip Bent over Barbell Row 115/85lb
Note: squeeze butt on top of reverse hyper, pause 1-2 seconds on top of each rep of the row


03/06/2020
Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. 

Foo
170lb Bench Press, 13 reps
Then 20 min AMRAP
7 Chest to bar pull-ups
77 double unders
170lb Squat Clean Thruster, 2 reps
28 situps


03/09/2020
1.) Flare
14 minute AMRAP 
35 Double Unders 
25 Wallballs 20/14lb
15 Toes to Bar
2.) Every 2:30 for 6 rounds 3 Front Squat @ 75%
*3.) 9 minute AMRAP 
15 Power Snatch 75/55lb
3 Bar Muscle Ups 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups
*5.) 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










03/11/2020
1.) Cache
32-24-16-8
Alternating Dumbbell Snatch (any style) 50/35lb
Box Overs 24/20" 
Note: Step overs are permitted but both feet must touch the top of the box concurrently each rep
*2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
*3.) 5 rounds 
10 Hand Release Push-ups
50m Sandbag Carry, 150/100lb
note: walk around pillar by dumbbells to the ski erg side of the pillar by the weightlifting area
*4.) 12 minute AMRAP
15 Hollow Rocks
30 sec Plank
15 GHD Sit-ups
30 sec Plank
03/12/2020
1.) Live Fire
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing  a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you

03/13/2020
1.) 2020 Online Qualifier Workout 1
Complete as many rounds as possible in 6 minutes of:
8 thrusters, 115 lb. 
50 double-unders 
2.) 2020 Online Qualifier Workout 5
1-rep-max clean and jerk
No time cap
note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/2?division=7 for all weights and standards of all divisions 
03/14/2020
1.) 2020 Online Qualifier Workout 3
For time:
15 chest-to-bar pull-ups
10 overhead squats, 95/65 lb.
15 chest-to-bar pull-ups
10 overhead squats, 135/95 lb
15 chest-to-bar pull-ups
10 overhead squats, 185/125 lb.
15 chest-to-bar pull-ups
10 overhead squats, 225/155 lb.
Time cap: 15 minutes
*2.) Every 2 minutes for 4 rounds 5 Back Squat @ 70%
*3.) 10 minute EMOM
Odd: 20 Banded Ring Dips
Even: 10 Parallel Ring Rows
note: touch biceps to rings and make them fast so use the band that facilitates 
*4.) 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.



03/16/2020
1.) 2020 Online Qualifier Workout 3
For time:
100 alternating dumbbell snatches
50-cal. row
100 bar-facing burpees
50/35-lb. dumbbell
Time cap: 20 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
*2.) Every 2:30 for 5 rounds 3 Front Squat @ 80%
*3.) 10 minute EMOM
Odd: 5 Strict Pull-ups
Even: 40’ Handstand Walk
*4.) 3 rounds 
7 Power Clean & Jerk 185/125lb
7 Muscle Ups
*5.) 10 rounds
10 V-ups
10 Hollow Rocks



03/17/2020
1.) 2020 Online Qualifier Workout 3
3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars
Time cap: 12 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
2.) EMOM for 15 minutes 1 Deadlift @ 80% 
Then
1 shot of Jameson (Happy St. Patrick’s Day)
*3.) EMOM for 15 minutes 1 Push Press @ 80%
*4.) for time:
5 Free Standing Handstand Push-ups
1 Legless Rope Climb
4 Free Standing Handstand Push-ups 
1 Legless Rope Climb
3 Free Standing Handstand Push-ups 
1 Legless Rope Climb
2 Free Standing Handstand Push-ups 
1 Legless Rope Climb
1 Free Standing Handstand Push-ups 
1 Legless Rope Climb
*5.) 12 minute AMRAP
15 Weighted Hip Extension
15 Bent Over Supinated Grip Barbell Row 115/85lb
5 Wide Grip Pull-ups


03/18/2020
1.) Time Out
9 minute AMRAP 
13 Hang Power Snatch 75/55lb
150m Row
*2.) Every 2 minutes for 12 minutes 1 Overhead Squat @ 90%
*3.) 5 rounds
80’ Sandbag Carry 150/100lb (bearhug)
10 WallBalls 
*4.) EMOM for 10 minutes
Odd: 4 Muscle Ups
Even: 7 Strict Handstand Push-ups
*5.) EMOM 20 min 1 Snatch @ 70%
*6.) 3 rounds
25 GHD Sit-ups
1:30 Plank

Home WOD
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
03/20/2020
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. 

Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

At Home
1.) 21-15-9
Burpees
Hang Squat Cleans with broom
2.) 2 Rounds
1:30 Couch Stretch, per side
:30 Squat Pry Hold

03/21/2020
1.) 1000 Mile
30 minute AMRAP
Run 1 mile
Row 2000m
Assault Bike 50 cal
Note: Keep heart rate down and just keep nice and steady movement
*2.) 3 Back Squat @ 75% every 2 minutes for 12 minutes
*3.) for time:
15 Strict Press 95/65lb
40’ Overhead Walk 95/65lb
10 Push Press 135/95lb
40’ Overhead Walk 135/95lb
5 Push Jerk 185/125lb
40’ Overhead Walk 185/125lb
*4.) 10 rounds
5 Strict Hanging L-ups
10 Hollow Rocks

At Home
1.) 3 Rounds
:30 Max Effort for each movement:
- High Knees
- Butt Kicks
- Alt. Lunges in Place
2.) Every 1:30 for 5 rounds
5 Inch Worms (no pushup)
:30 Plank

03/22/2020
1.) Plywood
21-15-9
Deadlift 225/155lb
Bar Facing Burpees
*2.) 10 minute EMOM
Odd: 10 Strict Press @ 50%
Even: 1 Legless Rope Climb
*3.) 7 minute AMRAP
Add 1 rep each round until time cap
1 Hang Clean 155/105lb 
1 Bar Muscle Up
Note: it doesn’t say anything about it being a power clean
*4.) 3 rounds 
15 Reverse Hyper
10 Back Extension

At Home:
1.) 10 min AMRAP
15 Thrusters with broom
10 Sit-ups 
2.) 3 Rounds
:30 High Knee Side Lunge, per side
1 min Straddle Sit

03/23/2020
1.) Rice & Beans
17 minute AMRAP
100 Double Unders
80 Dumbbell Box Step Ups 35/25lb, 24/20” (1 DB hangs by side 1 DB is in front rack)
60 Hand Release Push-ups
40 Front Squat 115/85lb
20 Toes to Bar
*2.) Every 3 minutes for 12 minutes 3 Deadlift @ 85%
*3.) 9 minute AMRAP
7 Chest to Bar Pull-ups
14 Shoulder to Overhead 115/85lb
21 cal Assault Bike
*4.) 10 rounds
10 Hollow Rock 
10 AbMat Sit-ups

At Home
1.) 10 Rounds
10ft Handstand Walk (15 Sec HS hold/Pike hold)
:30 Side Plank, each side
10 Groiners
2.) 4 min Lacrosse Ball shoulder smash, per side
03/25/2020
Part 1, 4 & 5 equipment free
1.) 10 rounds of 1 minute on 1 minute off of:
60’ Shuttle Run (15’)
Max Effort Burpees (complete as many as possible until the time runs out)
*2.) Every 3 minutes for 6 rounds 3 Overhead Squat @ 75%
*3.) for time:
5 Muscle Ups
50’ Sandbag Carry 150/100lb
4 Muscle Ups
50’ Sandbag Carry 150/100lb
3 Muscle Ups
50’ Sandbag Carry 150/100lb
2 Muscle Ups
50’ Sandbag Carry 150/100lb
1 Muscle Up
50’ Sandbag Carry 150/100lb
*4.) EMOM for 10 minutes
10 Push-ups
10 Sit-ups
*5.) 4 Rounds
1 min Scorpion Stretch, per side
1 min Seal or Sphinx Stretch









03/26/2020
1, 3 & 4 can be done with minimal equipment to none
1.) 3 rounds
400m Run (every 2 steps of your average human is 5 feet so walk 655 feet and pick out something as a landmark for your turnaround at that point)
100 Air Squats
15 Power Clean & Jerk 155/105lb
if no barbell do this: 30 Alternating Dumbbell/Kettlebell Power Clean & Jerk
*2.) 3-3-3-3-3 Snatch Balance, add load each round
Note: practice bringing that bar down to rear rack position with an empty bar soft catching it and if you are not comfortable with it, do this as a 1 rep every minute for 15 minutes adding load every 3 reps
*3.) 10 minute EMOM
Odd: 15 Toes to Bar
Even: 10 Strict Handstand Pushups
if no rig do this:
10 minute EMOM
Odd: 10 V-Ups
Even: 10 Dips (use 2 chairs)
*4.) 4 rounds
10 Single Arm Dumbbell Bent Over Row R 
1 minute Single Arm Dumbbell Overhead Hold R
10 Single Arm Dumbbell Bent Over Row L
1 minute Single Arm Dumbbell Overhead Hold L


03/27/2020
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Workout/Warmup Desc. https://youtu.be/QvXmXjTIOXY
Workout https://youtu.be/4MNzgOq8Axc

03/28/2020
1.) 50-30-10
GHD Sit-ups (regular sit-ups)
Box Jumps 24/20” (Jump to a stair if no box available)
Walking Lunge
Workout description: https://youtu.be/WPUHWq9VyUs
*2.) Every 3 minutes for 15 minutes 3 Back Squat @ 80%
*3.) 5 rounds
50m Dumbbell Waiter Carry R arm
Run 50m with Dumbbell back to start point
50m Dumbbell Waiter Carry L arm
Run 50m with Dumbbell back to start point
*4.) 20 minutes Max Effort Handstand Walk/practice
Note: Concentrate on the toes of your lead foot pointing towards the sky as you kick up
*5.) 10 minute EMOM
Odd: 12 Toes to Bar (v-ups) 
Even: 10 Hollow Rock 




Whiteboard