Amanda Zeamer

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat180 lbs
Deadlift205 lbs
Clean & Jerk120 lbs
Snatch80 lbs
Front Squat125 lbs
Overhead Squat0 lbs

WODS

02/05/2018
1.) T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters 115/75lb
15 kettlebell swings 2/1.5 pood
100-meter sprint
Rest 2 minutes
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
*2.) Back Squat 2-2-2-2-2 @ approx 80%, rest no more than 2 minutes between sets
*3.) 21-15-9
Deadlift 275/195lb
Box Jump Over 24/20"
*4.) 10 min EMOM
odd: 15 Chest to Bar Pull-ups
even: 15 Handstand Push-ups
note: scale down as needed to be able to remain consistent 
*5.) 5 rounds
15 GHD Sit-ups
10 Dumbbell Single Arm Push Press 65/45lb (5 each arm)
20 Banded Twist (10 each side)
note: on the db push press concentrate on keeping the midline vertical not shifting to the side of the lift
*6.) 5 x 30 cal Row, rest 1:1
note: splits are to get faster each round
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
02/06/2018
1.) Every 2 minutes for 5 rounds complete Snatch Complex @ approx 70%
1 Snatch Extension
1 Snatch High Pull
1 Snatch
2.) Roots
27-21-15-9
cal Row
Dumbbell Push Press 50/35lb
GHD Sit-ups
*3.) 3 rounds
20m Dumbbell Farmer Carry 50/35lb
15 Dumbbell Hang Power Cleans 50/35lb
20m Dumbbell Farmer Carry 
15 Burpees Over Dumbbells
*4.) 5 rounds
10 Dumbbell Single Arm Over head Squats (5 each arm) 85/60lb
10 Parallel Ring Rows
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
20/17 cal Assault Bike
*6.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Back Extension
02/10/2018
1.) 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. 
*2.) Every 2 minutes for 10 minutes 5 Split Jerk, starting @ approx 50% then adding load each round
note: split jerk is meant to be cycled, order of operations: unrack bar from rack split jerk, stand it up as bar is lowered fall into dip and repeat split jerk 
*3.) 5 rounds
20m Overhead Barbell Walk 155/105lb
5 Bar Facing Burpees
20m Front Rack Barbell Walk 155/105lb
5 Bar Facing Burpees
*4.) 7 minute AMRAP
25 Wallballs
3 Muscle Ups
*5.) 3 rounds
10 Reverse Hyper
15 Weighted Hip Extension 25/15lb
10 GH Raise
note: if you are able to do perfect gh raises add load
02/12/2018
1.) Every 3 minutes complete 
Strict Press 5-5-3-3-1
10 Bent Over Dumbbell Rows
2.) Muppet Dog
12 minute AMRAP
Add 1 rep each round
1 Deadlift 355/245lb
1 Muscle Up
11 cal Assault Bike
Note: 2/2/12, 3/3/13, etc. 
*3.) EMOM for 20 minutes @ approx 70%
1 Snatch High Pull
1 Snatch 
*4.) Partner Carry
2 Barbells Loaded at 225/155 (185 m/f)
100m Barbell Farmer Carry 
Every time barbells are set down 10 synchro Bar Facing Burpees over both bars (1burpee jump jump =1)
*5.) for time
10-8-6-4-2 Bench Press
5 Legless Rope Climb / 4 Rope Climb /3 Legless Rope Climb / 2 Rope Climb / 1 Legless Rope Climb
Note: 10/5, 8-4, 6/3, 4/2, 2/1
*6.) 5 Rounds 
10 Reverse Hyper
20 Back Extension
15 Hollow Rocks (back and fro equals 1)

02/13/2018
1.) Triscuit
3 rounds
30 Walking Lunge
5 Wall Walks (nosey & toesies)
30 Air Squats
2.) Every 3 minutes 6-4-4-2-2
Back Squat
Dumbbell Step Ups 30/24" 50/35lb
note: work up to approx 60% for first load
*3.) 20 min AMRAP of Complex @ approx 60%
1 Clean High Pull
1 Clean Extension
1 Floor to High Hang (3 sec pause)
1 Floor to Hang (3 sec pause)
1 Clean & Jerk
Note: never let go of the bar and stay loaded entire movement
*4.) 5 rounds
20m Overhead Kettlebell Walk 2/1.5 pood (2)
20 Kettlebell Swings 2/1.5 pood (1(duh))
*5.) 5-3-3-1-1 
Weighted Pull-up 
Bar Muscle Up
As soon as last rep completed 
1 minute AMRAP 
Strict pull-ups 
*6.) 7 minute AMRAP
10 GHD Sit-ups 
10 Cal Ski Erg
02/19/2018
1.) Ringo
21 Power Clean 95/65lb
21 Thrusters 95/65lb
15 Power Clean 135/95lb
15 Thrusters 135/95lb
9 Power Clean 185/125lb
9 Thrusters 185/125lb
if time allows complete 1 extra credit in class
*2.) Every 2 minutes for 10 minutes 5 Clean Pulls @ 105% 
*3.) 5 rounds
10 Freestanding Handstand Push-ups
15 cal Assault Bike
*4.) 30 Bar Muscle Ups for time
*5.) 20m Front Lunge 155/105lb
30 Bar Facing Burpees
20m Front Rack Lunge 155/105lb
20 Bar Facing Burpees
20m Font Rack Lunge 155/105lb
10 Bar Facing Burpees
*6.) 10 minute AMRAP
5-10-15-20-25-30-35
adding 5 reps each round until time expires
Strict Toes to Bar
GHD Sit-ups




02/20/2018
1.) Every 2 minutes for 10 minutes 10 Push Press @ 65%
2.) Fade Away
5 - 3 minute Rounds with 1 minute rest between each round
30 cal Assault Bike
Max Effort Burpees to 6" Target
*3.) Deadlift 5-3-2-2-1, rest no more than 2 minutes between sets
*4.) 5 rounds
25 Push-ups
1 Legless Rope Climb
*5.) Amanda 
9-7-5
Muscle Ups
Snatch 135/95lb
note: snatch is full
*6.) 5 rounds
10 Back Extension
10 Chest to Ring Pull-ups
note: back ext slow and precise, c2r pull-ups pull the rings to sternum keeping them close together

02/21/2018
1.) Every 90 seconds for 5 rounds:
10 Overhead Squat 115/85lb
10 Toes to Bar 
2.) No Answer
7 minute AMRAP
32 Double Unders
16 Dumbbell Box Step-ups 24/20", 50/35lb
8 Bar Muscle Ups
then no rest
5 minutes to establish 1RM Clean & Jerk
note: for the c&j bar must be locked out overhead prior to time expiring for it to be a counted rep
*3.) 5 rounds
50m Kettle Bell Carry 2/1.5 pood (2 kbs)
10 Handstand Push-ups
*4.) 5 x 500m Row, rest 1:1
*5.) 5-4-3-2-1
Power Clean 225/155lb
Muscle Up
note: power clean is meant to be touch n go so scale weight accordingly
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
02/22/2018
1.) Gymnasty Mobilenasty
7 min cap:
30 Chest to Bar Pull-ups
30 Burpees
12-15 minutes (3 min per leg)
Partner Quad Smash
7 min cap:
3 rounds
5 Muscle Ups
30 Abmat Sit-ups
12- 15 minutes (3 min per side)
Piriformis Smash
Pec Smash
7 min cap:
30-20-10
Walking Lunge
Handstand Push-ups
Remainder of Class
Shoulder Smash/Lat Smash
Note: all Partner mobility can be done individually as well
*2.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 60%
Note: cycle 
*3.) 1 Snatch Extension->1 Snatch EMOM for 10 minutes @ approx 80%
*4.) 5 rounds 
20m Handstand Walk
10 Triple Unders 
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
10 Rope Pull-ups 
*6.) 3 rounds
25 Hip Extension
15 Bent Over Dumbbell Row 
02/23/2018
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

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