Cassie Christianson

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Benchmarks

Workouts
Fran:00
Helen:00
Grace2:09
Isabel:00
Jackie:00
Lifts
Back squat255 lbs
Deadlift290 lbs
Clean & Jerk190 lbs
Snatch125 lbs
Front Squat215 lbs
Overhead Squat145 lbs

WODS

09/05/2018
1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it. 
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds 
10 Alternating Pistol Squats with 1.5/1 pood Kettlebell (Held goblit style)
20 Alternating Box Step Ups 24/20โ€, no load
1.) Twitch
Row 30 cal
21-15-9
Deadlift 225/155lb
Pull-ups 
Row 30 cal
*2.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
*3.) 12 minute AMRAP 
30 Wallballs 20/14lb
3 Rope Climbs
*4.) 9-7-5
Clean & Jerk 225/155lb
Muscle Ups 
Note: Clean can be any style
*5.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension

09/06/2018
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. 
1.) LUKE
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
*2.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 

09/10/2018
1.) Nate
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2.) 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.
09/11/2018
1.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning
2.) Partner Monti
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Partner "Monti"
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. snatches, 10 reps  (alternate every rep)
note: The cleans and snatch can be done full or power, both male and female will use a 20" box. Athletes will have their own bars on the Step Ups holding on to the bar the entire step up portion. 
*3.) Do as written
A.) 20 minutes to warm up to 5RM Power Jerk 
B.) 20 minutes Assault Bike 
At the top of every minute for 20 seconds complete all out sprint
Note: During the time youโ€™re not sprinting you should pick a watt and try to maintain as this is for max cal 
C.) Two Rounds at 3 minutes 
ME Power Jerk @ 95% of 5RM
ME Power Jerk @ 90% of 5RM
D.) 1 minute ME Assault Bike cals 
*4.) You can do one of these in place of the Power Jerk: Back Squat/Push Press/Bench Press 
*5.) 3 Rounds 
20 Back Extension
10 Bent Over Supinated Grip Barbell Row, heavy but beautiful 




09/13/2018
1.) Every 2 minutes 3 Power Jerk @ +/- 10% of 5RM
Then every 2 minute
5 Power Jerk @ 95% of 5RM
7 Power Jerk @ 90% of 5RM
*2.) Repeat with one more of these: Back Squat/Push Press/Bench Press 
1.) Posted ๐Ÿ™‚
20 minute AMRAP
60 cal Row
15 Burpee Box Over (Handsies and toesies optional) 24/20โ€
60 Wallball 20/14lb
15 Burpee Box (Handsies and Toesies optional) 24/20โ€
*2.) 21-15-9
Push Jerk 135/95lb
Ring Dips 
*3.) 20 minute AMRAP 
20โ€™ Sand Bag Push(Roll) 150/100lb
5 Burpee Over Sand Bag
20โ€™ Sandbag Bearhug Walk
5 Sandbag Squats
*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.) 5 Rounds 
5 Bent Over Row (5 sec pause on top)
5 Parallel Ring Rows 
*6.) 3 x 15 Reverse Hyper

09/14/2018
1.) CrossFit HQ WOD 180909
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
*2.) GHD Annie 
50-40-30-20-10
Double Unders
GHD Sit-ups 
Note: Scale GHDโ€™s to Abmat Sit-ups as needed. 
09/19/2018
1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP 
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20โ€ Box
1.) Flam-Buoyancy 
Starting at 1 Rep of each then 2 of each, 3, 4 and so on until time expires 
7 minute AMRAP 
Toes to Bar
Bar Muscle Up
*2.) 3 rounds
9 Push Press 155/105lb
15 Bar Facing Burpees
*3.) 20 minute Partner Sled Push Alternating Every 100m (D2D) 2x45/45lb
*4.) 9 minute AMRAP 
40โ€™ Sandbag Carry
5 Free Standing Handstand Push-ups 
Note: Carry bag however you wish
*5.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
09/21/2018
1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort 
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Gummy Bear
3 rounds
400m Run
30 GHD Sit-ups 
20 Front Rack Lunge 115/85lb
*2.) Split Jerk 5-3-3-2-1, adding load each round establishing a session 1RM resting no longer than 3 minutes between sets
Note: If you use the blocks please reset them back to the way they were
*3.) for time:
5 Strict Press 135/95lb
4 Rope Climbs (Alternating Legless to Legs)
3 Muscle Ups
2 Wall Climbs
3 Muscle Ups
4 Rope Climbs (Alternating Legless to Legs)
5 Strict Press 135/95lb
*4.) 7 minutes AMRAP 
10 Power Snatch 75/55lb
3 Bar Muscle Ups 
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
Whiteboard
110 5rm. 10reps at 95
4:35. Died on the last set of push ups.
250# PP 5RM 10 @ 225# (New 10RM)
5:16; 205PP;10@185;
I finally beat Justin...now I can โ€œretireโ€ ๐Ÿ˜‚โœŒ๏ธ 150# for 10 on PP
PP ^85#, 20@75#
PP 5RM @ 100#. 10 x 90#
125 DL. ^70# PP, 12 ME at 65#. Shoulder smash.
Up to 205lb Push Press, 10@185lb
PP 5 @95# 9 @85#
Push press 140#, Strict t2b/strict PU, WB/strict HSPU, kipping work
105# PP / 10 @ 95#
PP 125#. 12 @ 115#. 10-1 WB/HSPU. 4 rds. 7 TTB/Red KB OH Walk. 3 x 12 rev hyper.
PP up to 185; PP ME 165x 6
PP ^ 100/ME7@95/10:06 RX
Felt good beating time cap until JT said "Looks like time cap should have been 10 minutes" LOL
8:20 (185 DL)
PP ^145x5, 130x9
135# 5RM (tried 140#, failed after 3). 195# 5RM BS , 7x175#
8:47 @ 205#
Not my jam.
185; 12 @ 167#
7:29 60#, mod pu's
PP ^40#, 10@35#