Kelsey Waack

Square img 1841

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

07/01/2017
1.) 15 minute AMRAP
15 Back Extensions
15 Tri-pod -> Headstand
15 Hips to Rings
2.) Adrian
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
3.) Beer Mile
4 rounds for time
1 Beer
400m Run
note: non alcoholic version available
07/04/2017
"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

07/05/2017
1.) Every 2 minutes for 12 minutes 6 Split Jerk, add load each round
note: cycling is the name of the game. if you cannot cycle the 6 it's too heavy
2.) Jupiter
3 rounds
25 Air Squat
50 Double Unders
500m Row
*3.) 10 minute EMOM
3 Muscle Ups 
1 Clean 275/195lb
*4.) 3 person Teams
10 Tire Flips
100 Chest to Bar Pull-ups
10 Tire Flips
100 Assault Bike cals
10 Tire Flips
100 Strict Handstand Push-ups
note: all members flip tires and one person works at a time on the rest
5.) 5 minutes max effort Med Ball Russian Twists 20/14lb
note: every time your feet hit the ground 100m Sprint, door to door
07/06/2017
1.) Team of 3 Qualifier — Workout 3
14 Minute AMRAP
5 snatches (135/95lbs)
10 chest to bar pull-ups
15 burpee box jump overs (24/20in)
note: verify your standards for your age group.
2.) 25-20-15-10-5
Weighted Hip Extension, 25/15lb plate
Supinated Grip Bent Over Row 115/85lb 
*3.) 10 rounds for time
2 person Teams, 1 rests 1 works switch after completion of burpees
5 Bar Muscle Ups 
40m Sled Push (20m increments) 3x45/2x45lb
15 Burpees
*4.) Every 2 minutes for 10 minutes
3 Touch n Go Snatch, add load each round 
*5.) CrossFit HQ WOD 170706
Bench press 3-3-3-3-3 reps





07/07/2017
1.) Team of 3 Qualifier — Workout 2
10 Minute AMRAP
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)
Choose 1 extra credit
*2.) EMOM for 5 minutes 7 Back Squat 225/155lb, keep bar on back entire 5 minutes
*3.) 7 rounds
5 Freestanding Handstand Push-ups
10 Assault Bike cal
note: scale with tripod to headstand 
*4.) 1-1-1-1-1 Squat Jerk, add load each round

07/09/2017
Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155/105 lb.
    7 box jumps, 24/20-in. box
Then, 5 minutes of:
    Turkish get-ups, 40/25-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75/55 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

07/11/2017
1.) Every 3 minutes for 15 minutes 5 Cleans, add load each round
note: reset for each clean
2.) Eyeball
10 rounds
10 cal Assault Bike
15 Wallballs 20/14lb
10 Toes to Bar
*3.) 3 rounds
40m Handstand Walk
25 GHD Sit-ups
note: begin at GHD and return
*4.) 5 rounds
30 Second Plank Hold
30 Second Side Plank
30 Second Plank Hold
30 Second Side Plank (opposite side)
rest 2 minutes
*5.) CrossFit HQ WOD 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
07/12/2017
1.) 15 minute AMRAP
25 Wall Facing Squats
10 Tri-pod to Headstand
20 Walking Lunges, light dumbbells 
2.) Joker
400m Run
21 Deadlift 225/155lb
400m Run
15 Deadlift 225/155lb
400m Run
9 Deadlift 225/155lb
*3.) 5 rounds
10 Strict Press @ 50% 1RM
10 Strict Pull-ups
*4.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: use dumbbells for your feet and interlock hands behind head for the sit-ups. no abmat.
*5.) 50 perfect Back Extension
followed by 3 x 10 Reverse Hyper
note: like a cinnamon roll on the back ext.
07/19/2017
1.) Front Squat 5 x 5 @ approx 75% every 90 sec.
2.) Shocked
5-4-3-2-1 
Strict Deficit Handstand Push-up, 2x45lb plates men/ 1x45lb plate women
Power Clean 255/175lb
Muscle Up
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*4.) Snatch 5 x 3 @ High Hang position from blocks, add load each round
*5.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*6.) Tabata
Assault Bike 
Rest 1 min 
Row 1K for time
07/20/2017
1.) Every 2 minutes for 12 minutes 3 Deadlift @ approx 70%
note: stay at same load for all 6 rounds. does not need to be touch and go
2.) Karen
150 Wallballs 20/14lb
*3.) 5 rounds of 3 Clean + 1 Jerk from blocks @ Hang  
note: reset each clean, add load each round and rest 2-3 min between each set
*4.) 3 Person Teams
15 20m Sled push 2x45/1x45 (each partner completes 5 in a row)
150 Power Snatch 75/55lb 
150 Toes to Bar
15 20m Sled push 2x45/1x45 (each partner completes 5 in a row)
*5.) 10 minute EMOM
odd-20 four count Flutter Kicks
even-20 cal Assault Bike
*6.) Push Press 5-5-5-5-5, add load each round
07/21/2017
1.) EMOM for 8 minutes 3 Back Squats @ approx 75%
2.) Full Isabel
30 Snatches 135/95lb
*3.) 5 minute AMRAP
10 GHD Sit-ups 
100m Sprint (door to door)
*4.) Push Jerk 5 x 3, add load each round. Cycle is the name-o of the game-o
*5.) 3 rounds
ME Handstand Push-up
ME Strict Pull-ups 
Note: falling off wall and coming off the bar constitutes end of set
*6.) Row 500m for time
07/23/2017
1.) Level Up
Run 200m
21-15-9
Deadlift 185/135lb
Bar Facing Burpees 
Run 200m

Rest 5 minutes

20/15 cal Assault Bike 
15-12-9
Hang Power Clean 135/95lb
Bar Facing Burpees
20/15 cal Assault Bike

Rest 5 minutes 

Row 20/15 cal
12-9-6
Strict Press 95/65lb
Bar Facing Burpees
Row 20/15 cal









07/24/2017
1.) 55
3 Person Teams
55 Tire Flips
Every 5 flips each member sprints 200m individually i.e. one teammate runs at a time.
Note: there are only so many tires so one team can flip a tire 5 times and when they start their runs the next team can go.  
*2.) Snatch 3-3-3-3-3 @ Hang from blocks, start at 60% and work up to 75% rest 3 min between sets
Note: use the blocks, we have a ton of them just please put them back when done.
*3.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement. 
*4.)  Every 2 minutes for 10 minutes 4 Back @ approx 75% 1RM
*5.)  3 x ME Handstand Push-up, Deficit 2/1 - 45 plate(s) with gray mats
Note: coming off wall constitutes end of set, rest as needed
*6.) In 60 minutes complete:
Run 20 minutes
Row 20 minutes 
Assault Bike 20 minutes
Note: keep heart rate low, slow and steady
07/25/2017
1.)  Every 2 minutes for 12 minutes 2 Clean + 1 Jerk @ Hang (directly above knee), add load rounds 1,2,3 & 4 then stay at same load through round 6
Note: do not put bar down until set is complete
2.) Krawdaddy
3 rounds
25 Full Hand Release Push-ups
15 Toes to Bar
5 MU's 
*3.) 7 min Hollow Rock & Superman, alternating every 30 sec.
Note: these are not those most glamorous to do but you ALL need to do this 
*4.) Shoulder Press 3-3-3-3-3 every 2 min @ approx 70% 
Rest 5 min
10 minutes to establish 1RM Push Press
*5.) Overhead Squat 10-10-10 Unbroken (No pause on top) 185/135lb, rest 90 sec
Note: scaled weights 155/105lb, 135/95lb, 115/85lb, 95/65lb, all the way down to a pvc if needed:)
*6.) 5 rounds
5 Back Extension
10 GHD Sit-ups 
5 GH Raises
Note: GH Raise, perfect no bounce-o
Whiteboard
^125 c&j
Up to 184# c&j
WOD = missed ring & bar mu
11:02 MUP & ring dips w/green
C&J ^105, SP EC, PP 1RM@ 105# ohs 10-10-10 @65#
Morning - 11:48 scaled
Night - 4) 125 working; 1rm 165. 5) 65. 6)
14:38 if you count non locked out reps. Hc up to 185. Don't get a massage before class
Swimming lessons
Thanks Steve!
275#
MUP with band. Clean complex up to 110#
Crossfit Balboa
🦑
8:35 - All the prego modifications
C&J ^ 80#
12:55? Not close to rx
2 cl and 1 jerk at 195#...ec sp at 145
14:20, modified mu progression
c&j 65-95#
Hips2rings/MUP/dips, worked on losing extra swing on T2b. Clean complex up to 105#
11:31 MUP
Cleans to 125#...EC HR/SM, shoulder press 75#, PP 125#, OHS 95#
13:20 // 115#
Hips to rings and MU progression with band. Nice and cool this morning compared to yesterday.. 🔥
9:29 push-ups/hanging leg raises/ring rows and dips
c&j ^85#
12:59 MUP
95# C&J
12ish scales MUs; clean complex up to 135#
EC push press up to 165# with Big Mike
11:42 ring progressions
C&j 185# ec SP 135# X 3 PP 205# 20# PR
215# clean and jerk
No idea 10???
^ 225# cJ
C&J up to 205
95-115 c&j. 12:43 knee pu, purple band on low rings for mu.
165 clean and push press
C&J ^ 205#
Scl'd the MU w/ Swing MUP + 5 A-RD. BS: 10/6/5/5/5 & DB-SP: 4×10. All my pre-hab stuff too.
C&J up to 135#...shoulder is getting there slowly!
13:01 Rx
Up to 215#
Swimming with Steve
Thanks so much!!
Cleans to 235
14:17, modified
C & push press ^30#