Jamie Kemen

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Benchmarks

Workouts
Fran8:59
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat200 lbs
Deadlift265 lbs
Clean & Jerk125 lbs
Snatch95 lbs
Front Squat0 lbs
Overhead Squat110 lbs

WODS

02/02/2018
1.) Lurong Chipper with a Cherry
7 minute AMRAP
30 Deadlift 225/135lb
60 Wallballs 20/14lb
90 Double Unders
Max Effort Bar Muscle Ups
*rest 5 minutes
2.) CrossFit HQ WOD 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (5 Around the Worlds)
15 burpees
30 single-leg squats, alternating (Single Leg Box Squats)
note: scaled movements are linked 


 

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
02/07/2018
1.) 2 Front Squat EMOM for 5 minutes @ approx 80%
2 min to add load
then 1 Front Squat EMOM for 5 minutes @ approx 90%
2.) Hell-o
20 minute AMRAP
15 cal Row
rest 30 sec
60 yd Shuttle (5/10/15)
rest 30 sec
15 cal Assault Bike
rest 30 sec
*3.) 5 rounds
10 Power Clean 225/155lb
25 Double Unders
Rest 1:1
*4.) 14 minute AMRAP
20m Overhead Lunge 115/85lb
15 Toes to Bar
10 Box Overs 24/20"
*5.) 5-4-3-2-1
Legless Rope Climb
20m Handstand Walk
note: scale with legless to the 10' mark then use legs remaining 5'
*6.) Suck it up
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.

02/09/2018
1.) Lurong WOD Toes to the Sky
13 minute cap:
Row 50 cal
then 4 rounds of
10 Overhead Squat 115/75lb
10 Toes to Bar
**if time permits no. 2 will be done in class**
2.) Every 2 minutes for 20 minutes complete Clean Complex @ approx 70%
Floor to Hang, pause 3 seconds
Floor to High Hang, pause 3 seconds
Floor to Extension
Floor to High Pull
Clean & Jerk
note: reset as needed each time bar touches floor
*3.) 5 rounds
50m Kettle Bell Carry 1.5/1 pood
10 Kettle Bell Clean & Jerk (5 right arm/5 left arm) 1.5/1 pood
*4.) 10-8-6-4-3
Strict L-sit Pull-ups
Strict Handstand Pull-ups
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*6.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy


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
02/15/2018
1.) Juba
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then 
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10' mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
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