Cassie Christianson

Square fb img 1496073577004

Benchmarks

Workouts
Fran:00
Helen:00
Grace2:09
Isabel:00
Jackie:00
Lifts
Back squat257 lbs
Deadlift290 lbs
Clean & Jerk190 lbs
Snatch130 lbs
Front Squat215 lbs
Overhead Squat145 lbs

WODS

04/02/2019
1.) Every 1:30 for 5 rounds
3 Front Squat @ 80%
2.) 15 Min AMRAP
100m Run
10 Deadlift 225/135lb
100m Run
10 Bar Facing Burpees
*3.) Every 1:30 for 5 rounds
3 Power Cleans from Hang Blocks @ 80%
*4.) 4 Rounds for time
20m Sled Push 2x45/1x45 plate
20 Sledgehammer Hits
04/04/2019
1.) With a Partner
12 Rounds
100m Row
10 Dips (MU to high rings if able)
5 Ground to Overhead 155/105lb
-One Partner works, one rests
-Each athlete does 6 rounds total
2.) Partner Death by Box Jumps 30/24"
-Partners switch rounds, one works while the other rests
3.) Partner Quad Smash
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

04/11/2019
1.) With a Partner
5 Rounds
50 DU each, performed at the same time
Athlete A: 20 Pistols, while B rests
Athlete B: 20 Pistols, while A rests
10 Partner Deadlifts 400/340/280lb
2.) Partner Calf Smash
3.) Partner Hamstring Stretch
Whiteboard
With Amy 11ish 45# thruster. 110 PR FS
6:56 with Lizard
No PR in front squat :(
225# FS (PR)
7:35 GHD / Row; loner style #nofriends
✅ with Michelle B
125# FS no pr
8:17 w/ my man Tom Fam!
245# no PR :(
170# FS (15 lb. PR)
Partner WoD with Beth M. Subbed back rack front lunges.
187lb, 2lb pr. RX 9:21ish
220# FS (3# PR). Failed 225 after holding it half way up for 6.9 seconds.
6:56 with Brad
200# FS! 15# PR! 💪🏼
11:34ish w Yvonne.
235# FS. lifetime PR. (+20lbs). Couldn’t have done it without my TWO spotters tho.... 🤷🏼‍♀️
10:16 by myself all of the reps! #Nofriends
330# FS (5# PR)
w/Karl @ 7:59 I think
340# BS (5# PR) failed 360# but should have had it, got toesy out of the hole!!!
210 FS 10# PR
215# FS (5# PR--4 year old record!)
Partner WOD with Michelle
8:17 w/ Jimbo, 107 combined age.
255# PR by 10#
11:34 ish w Megan, 15#
FS 65#, sets of 5 about every 3 min