Ashley Peterson

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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

11/10/2017
1.) "Roy"
5 Rounds for time:
15 Deadlift 225/135
20 Box Jumps 24/20
25 Pullups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
*2.) 20's
20 minutes of each:
Row
Assault Bike
Run
Note: get that heart rate up off and on throughout 20 min of each i.e. sprint here and there 
*3.) 5 rounds
10 Dumbbell Bent Over Row 50/30lb
10 Wallballs 20/14lb
Note: as fast as you can go
*4.) 5 rounds
30 second parallette L-sit
5 Muscle Ups
11/13/2017
1.) The Clamp
12 minute AMRAP
5 Handstand Push ups
30 Double Unders
15 Power Snatch 75/55lb
rest 15 seconds 
2.) 5 Front Squat @ approx 80% every 3 minutes for 3 rounds
*3.) Split Jerk @ approx 80% 3 reps every 3 minutes for 5 rounds
note: use blocks and drop each rep and reset promptly for the 3 reps
*4.) Start each round with a 50m Dumbbel Overhead Walk 50/30lb
21-15-9 Dumbbell Thrusters 50/30lb
*5.) 25-20-15-10-5
GHD Sit-ups
5-4-3-2-1
Strict Muscle Ups
note: if you have the strict mu down add a medicine ball. start light

11/17/2017
1.) Deer Classic 300
300 Burpees for time
*2.) 5 x 30 cal Row, rest 2 minutes after each segment
*3.) 12 reps of complex: 1 Snatch Pull to Hang->Pause 3 seconds->Snatch from hang @ approx 85%, rest as needed but remember you have 12 reps
*4.) 7 minute AMRAP
12 Chest to Bar Pull-ups
12 Handstand Push-ups
*5.) Tabata GHD Sit-ups
Then with no rest 
3 minute plank
note: rest sitting up on the GHD sit-ups and 3 minutes of plank and it's over so if you're resting you're cheating those abs, beach season is right around the corner 
11/21/2017
1.) 10 minute EMOM 
Odd: 10 Strict Press @ approx 50% 
Even: 10 Strict Pull-ups
2.) Oh Yah
27-21-15-9-6-3
Row 
Deficit Handstand Push-ups, males 2x45lb plate, females 1x45lb plate both use gray squares for noggin pad
*3.) 1 Clean @ approx 85% EMOM for 12 minutes
*4.) 2 Split Jerk @ approx 85% from Blocks every 2 minutes for 12 minutes
note: drop each rep to blocks, reset and hit second rep
 *5.)  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.
Whiteboard
Nothing for time
Crossfit Generation - Thanksgiving Dinner
80 Cal row/70 WBs (14#)/60 sit ups/100 burpees/500m sled pusg(105#)/300 dus/40 DB sn each arm (35#)/1000m run. 7min EMOM DL/PClean/FS/S2OH @ 145#
🔥🔥Yoga🔥🔥