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

04/02/2018
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Window Tint
3 rounds 
Row 30 cal
15 Chest to Bar Pull-ups 
10 Overhead Squats 115/85lb
*3.) 5-5-5-5 Deadlift @ approx 70%, rest no more than 3 minutes between sets
*4.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*5.) EMOM for 5 minutes 
5 Ring Dips
3 Bar Muscle Up
*6.) 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 
04/03/2018
1.) EMOM complete Clean complex for 7 minutes starting from hang position @ approx 70%
Clean Extension
Clean High Pull
Clean & Jerk
2.) Log 
10 Minute AMRAP 
10 Wallballs 20/14lb
10 Deadlift 135/95lb
*3.) Overhead Squat 5-5-5-5 @ approx 70%, rest no more than 3 minutes between sets
note: from rack
*4.) 2 rounds
10 Shoulder to Overhead 205/155lb
25 Toes to Bar
40m Handstand Walk 
*5.) 9 minute AMRAP
10m Farmer Carry 100/70lb Dumbbells
25 Double Unders
10m Farmer Carry 100/70lb Dumbbells
10 Hand Release Push-ups 
*6.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension
04/04/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70%
2.) Crank
30 cal Assault Bike
21 Knees to Elbow
20 cal Assault Bike
15 Muscle Ups
10 cal Assault Bike
9 Bar Muscle Ups 
*3.) Snatch 1-1-1-1-1 @ Hang, add load each round
Note: warm up to approx 70% and then complete 5 snatches no more that 3 minutes apart you only have 5 lifts no matter if you hit it or miss it record each round 
*4.) Row
500m Leisure Pace
Rest 2 minutes
400m Leisure Pace
100m Sprint
Rest 2 minutes
300m Leisure Pace
200m Sprint 
Rest 2 minutes
200m Leisure Pace
300m Sprint
Rest 2 minutes
100m Leisure Pace
400m Sprint
Rest 2 minutes
500m Sprint
Note: leisure pace means @ approx 60-70% effort
*5.) 3 rounds 
10 Front Rack Lunge 155/105lb
20 Bar Facing Burpees
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 

04/05/2018
1.) Cup o Mobility
7 minute cap
21-15-9
Row, cal
Medicine Ball Clean 25/16lb
GHD Sit-ups
Quad Smash/Hamstring Smash
7 minute cap
50 Double Unders
40 Kettlebell Swings 1.5/1 pood
30 Pull-ups
20 Ring Dips
10 Burpees
Kettlebell Shoulder Smash
7 minute AMRAP
5 Right Arm Dumbbell Thruster 50/35lb
5 Right Arm Dumbbell Box Step-ups 20" 50/35lb
20m Shuttle Run 
5 Left Arm Dumbbell Thruster 50/35lb
5 Left Arm Dumbbell Box Step-ups 20" 50/35lb
20m Shuttle Run
Thoracic Foam Roller Smash/Piriformis Smash
*2.) 5 rounds
500m Row
25 Back Extension
25 Air Squat
*3.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper




04/07/2018
1.) EMOM for 20 minutes 1 Snatch @ approx 75%
2.) 1000m Row for time
*3.) 10 minute EMOM
odd: 10 Knees to Elbow
even: 2 Legless Rope Climb
*4.) 3 rounds
30 cal Ski Erg
5 Bar Muscle Ups
6 Front Squat 225/155lb
note: front squat if from the floor
*5.) 3 rounds
15 Reverse Hyper
10 Weighted Hip Extension
04/08/2018
1.) 3 Back Squat every 2 minutes for 12 minutes @ approx 75%
2.) 2016 Masters Qualifier Event 3
15 minute AMRAP
55 Double Unders
15 Chest to Bar
5 Hang Power Clean 155/105lb
3.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
04/09/2018
1.) Omar
For time:
95-lb. thrusters, 10 reps
15 bar-facing burpees
95-lb. thrusters, 20 reps
25 bar-facing burpees
95-lb. thrusters, 30 reps
35 bar-facing burpees
Then directly into:
2.) 20:30 minutes of Assault Bike
Sprint for 30 seconds to start and then again at the 5, 10 & 20 minute mark
Note: steady pace throughout minus the sprint. If assault bikes full use a rower, must use bike otherwise
*3.) 50 Strict Dumbbell Press 35/35lb
300m Farmer Carry 
30 Strict Dumbbell Press 35/25lb
200m Farmer Carry
10 Strict Dumbbell Press 35/25lb
100m Farmer Carry
*4.) 10 minute EMOM 
Odd: 10 Strict Pull-ups 
Even: 10/7 cal Row
*5.) 5 rounds of
10 Kettlebell Goblet Squats 1.5/1 pood
10 Box Jumps 30/24"
*6.) 3 rounds 
15 Reverse Hyper 
15 Parallel Ring Rows
Note: take your time and make the movement and make the ring rows tight and difficult




04/16/2018
1.) Classic
27-21-15-9-3
Dumbbell Hang Power Clean 50/30lb
Lateral Burpees over Dumbbells 
2.) Every 2 minutes for 8 minutes 3 Front Squat @ approx 85%
*3.) 5 rounds
10 Strict Handstand Push-ups 
15/12 cal Assault Bike
25 Wallballs 25/16lb
*4.) 1 Power Clean & Jerk EMOM for 12 minutes @ approx 85%
*5.) EMOM for 10 minutes
5 Right Arm Dumbbell Overhead Lunge 50/35lb
5 Knees to Elbow
5 Left Arm Dumbbell Overhead Lunge 50/35lb
*6.) 5 rounds
12 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb
04/19/2018
1.) 10 minute AMRAP
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups 
27 Front Squats 115/85lb
500m Row
note: men use 45's and women use 25's with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy. 
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
*5.) 5 rounds
10 Reverse Hyper
10 GH Raise
04/21/2018
1.)Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
*2.) 8 Min Partner AMRAP
One partner does a round, the other rests, then switch. 
100m Run
5 Medball cleans 25/16
*3.) EMOM 10
10 Hip Extensions
7 Sumo Deadlift High Pulls 95/65
04/22/2018
1.) Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men snatch 165 lb./Women snatch 115 lb.
2.) For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
Men use 135 lb./Women use 95 lb.
Time cap: 10 minutes
04/23/2018
1. For Time:
Run 200m
30 Dead Lifts 135/95
Run 200m
20 Hang Power Cleans 135/95
Run 200m
10 Shoulder to Overhead 135/95
Run 200m
20 Hang Power Cleans 135/95
Run 200m
30 Dead Lifts 135/95
Run 200m
2. 5-4-3-2-1-1
Pressing Snatch Balance, every 90 seconds for 6 rounds
*3.) 3 Rounds
10 Scap Pullups (inactive to active slowly)
20 GHD Situps
30 Second Handstand Hold
*4.) 5 Rounds
20m Sled Push (Door to Door)
40m Broad Jump
-Add load to sled each round. 
04/24/2018
Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Accumulate a total of 6 minutes

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
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