Kelsey Waack

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat155 lbs
Deadlift215 lbs
Clean & Jerk115 lbs
Snatch65 lbs
Front Squat95 lbs
Overhead Squat85 lbs

WODS

05/02/2017
1.) Every 2 minutes for 12 minutes 4 Back Squat, add load each round. Start at approx 70% of your 1RM
2.) Everlong
3 rounds
50 Double Unders
25 GHD Sit-ups
5 Muscle Ups
*3.) 4 x 400m Run, rest exactly 2 minutes between rounds.
note: negative splits is what you want so pace accordingly
*4.) for time:
with partner
10 Tire Flips 
100 cal AirAssault 
1000m Sled Pull 3x45lb/2x45lb (10 x 100m)
10 Tire Flips
note: one on bike and one pulling sled switch after every 100m. Both flip tire

05/04/2017
1.) Overhead Squat every 2 minutes 10-8-6-4-2-2-1, add load each round 
2.) Toss of the Dice
20 minute AMRAP
Run 200m
20m Handstand Walk
20 Pull-ups
*3.) 5 rounds
1 Clean 275/195lb
20m Yolk Carry 45's+25's/45's
*4.) 50 Toes to Bar for time
05/07/2017
Partner "Clovis"
Run 10 miles 
150 burpee pull-ups

Both work at the same time. Partition however you choose. 


05/09/2017
1.) Split Jerk 3-3-3-3-3, Every 2 minutes from the blocks
note: use the blocks with a partner and if they are being used go from a rack either way I want 3 unbroken split jerks. Like jerk, re-rack falling into dip and right back to the split jerk and repeat 1 more time
2.) Death by Stuff
1 of each the first minute 2 of each the second, 3 of each in the third and so on up the ladder.
Start each minute with a 60yd Shuttle(5/10/15)
Deadlift 225/155lb
Chest to Bar Pull-ups
note: if you fail start over from 1 or wherever you deem a good starting point to restart at until 14 minutes expire
*3.) 20 Rope Climbs For Time
*4.) 3 rounds
15 Reverse Hyper
10 GH Raise
05/10/2017
1.) 5 minutes up the Back Squat Ladder
15 reps @ 45/35, 95/65, 115/85, 135/95, 155/105, 185/120lb
2.) dr. Inky
25-20-15-10-5
Power Clean & Jerk 95/65lb
GHD Sit-ups 
*3.) Bench Press ME 135/95lb, rest 3 minutes 
185/135lb, rest 3 minutes 225/155lb
*4.) Air Raid 
5-10-15-20-25-30-35-40-45-50-45- and down
10 min cap. 
05/11/2017
1.) 15 minute AMRAP
20 Wall Squats
20 Walking Lunge
20 Hollow Rocks
20 Broad Jump
note: just keep moving.
2.) Ih Dee ought
30 minute cap
Run 3 miles
100 cal AirAssault 
3.) 21-15-9
Front Squat 95/65lb
Toes to Bar
4.) 5 rounds
10 Bent Over Row
7 Back Extension
note: if you're not sure about your back ext or the row just ask and we'll fix you right up!
05/12/2017
1.) 7 minutes up the Back Squat Ladder:
5 reps @ 135/95, 185/135, 225/155, 275/195, 315/225, 365/255, 405/285
2.) Blue
10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters 50/35lb
Burpees to 6" reach
*3.) 5 rounds for time:
20m Handstand Walk
40m Sprint
*4.) Accumulate 2 total minutes Parallette L-Sit, every time you break 10 Strict Toes to Bar

05/13/2017
1.) Every 2 minutes for 10 minutes 2 Overhead Squat. Add load each round
2.) 2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
  4 strict handstand push-ups
  8 chest-to-bar pull-ups
  12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
25 minute cap
*3.) 200m bumper plate carry 45/25lb
*4.) 50 perfect Back Extension
Note: if you're not sure what perfect is, ask. 

05/14/2017
1.) 15 minute AMRAP
Row 150m
10 Hip Extension
Assaultbike 15 cal
10 Tri-pod to Headstand
2.) 2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 6 minutes
3.) 7 minutes hollow rock/superman
note: everyone in class will participate in this. when these are not starred make sure your coaches get this done!


05/15/2017
1.) Grace
30 Clean & Jerk 135/95lb
2.) Snatch, rest as needed
5 @ 60%, 4 @ 65%, 3 @ 70 & 75%, 2@ 80 & 85%, 1 @ 90%
*3.) 5-5-5-5-5 Dumbbell Overhead Squat, add load each round
note: both dumbbells 
*4.)10 minute EMOM
odd- 20 GHD Sit-ups
even- 10 Strict Pull-ups
05/16/2017
1.) Every 90 seconds for 5 rounds 10 unbroken zero pause Overhead Squat, add load each round
2.) Old Shep
5 rounds 
200m Run 
7 Bar Muscle Ups
note: scale with boxed bar muscle ups 
*3.) 12 minute AMRAP
25 cal Assault Bike
25 Burpees
*4.) Axle Clean and Jerk 1-1-1-1-1-1-1, add load each round and rest as needed
*5.) 3 rounds
15 Hip Extensions
10 GH Raise
15 Reverse Hyper

05/17/2017
1.) Deadlift 5-3-3-2-1-1-1-1-1, Every 2 minutes add load each round
2.) 2016 Ice Bowl #1
In 6 minutes
100 Double Unders
12-9-7
Strict Shoulder Press 105/65lb
Strict Pull-ups 
Toes to Bar
100 Double Unders
*3.) 14 minute AMRAP
with partner
7 Tire Flips
10 cal Row
10 cal AirAssault
door to door partner carries
note one person rows one bikes and both do the partner carry. door to door is running around the building and not on the road
*4.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*5.) 50 Wall Squats
05/18/2017
1.) 15 minute EMOM 1 Snatch @ 75%
Note: 75% max 
2.) 15 Years
15 minute AMRAP 
15 cal Row
15 Handstand Push-ups
15 cal AirAssault
15 Strict Rings Dips
note: the ring dips are meant to be completed in under 2 sets so use the lightest band posiible to make that happen 
*3.) for 5 minutes, do not rack
EMOM 5 Back Squat 225/155lb
Note: every minute complete the 5 Back Squat and then just wait around with the bar on your back until the next minute. Drop as soon as your last 5 is complete. 
*4.) 3 rounds
10 Reverse Hyper
10 Single Leg Dumbbell Deadlift, each leg 20 total
10 Supinated Grip Dumbbell bent over row
05/20/2017
1.) 15 minute AMRAP
10 Strict Toes to Bar
10 Tri-pod to Headstand
20m Handstand Walk
2.) Princess Vespa
50 cal AirAssault
Then
7 rounds
10 Front Squat 115/85lb
8 Bar Facing Burpees
*3.) 5 rounds
20m Sled Push m-3x45lb/f-2x45lb
*4.) 50 Kettlebell Snatch for time 1.5/1 pood
05/21/2017
1.) Daylight
20 minute AMRAP
20 Box Overs 24/20"
1 Rope Climb
5 Power Cleans 185/130lb
2.) 3 rounds
15 Back Extension
10 Reverse Hyper
05/22/2017
1.) Every 2 minutes for 14 minutes 1 Power Clean -> 5 Front Squat -> 1 Split Jerk
2.) CrossFit HQ WOD 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95/65-lb. overhead squats, 10 reps
*3.) for time:
3 rounds
20 Log Lunges, Alternating legs
5 Strict Muscle Ups
*4.) for time:
100 Dubbs
50 Handstand Push-ups
100 Double Unders

05/24/2017
1.) 10 minute AMRAP
20 Wall Squats
15 Back Extension
20m Handstand Walk
2.) Top Hat
30 Back Squat 185/135lb, from floor
30 Bar Facing Burpees
*3.) EMOM for 15 minutes 1 Snatch @ 75%
*4.) 10 x 10 cal AirAssault Run, rest 30 sec
*5.) 100 Hollow Rocks, every time you break 20 Push-ups
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