Megan Vogel

Square 93321576 be79 4de3 a720 158cb9021487

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift325 lbs
Clean & Jerk215 lbs
Snatch150 lbs
Front Squat240 lbs
Overhead Squat0 lbs

WODS

03/01/2020
1.) EMOM for 20 minutes 1 Strict Press with a 5 second overhead hold @ 75% -> 5 kip swings -> 5 knees to chest jumps 
Note: maintain that string line between the sternum and belly button; point toes and reach over the bar on kips; keep that torso up and try really hard to get those knees really high
2.) High Altitude
17 minute AMRAP
21 Dumbbell Thruster 50/35lb
15 Box Overs 24/20”
9 Chest to Bar Pull-ups
*3.) 10 min AMRAP
40’ Sled Push 10/no plate
40’ Sled Push 20/10lb
40’ Sled Push 30/20lb
Continue to add 10lb plates every time you successfully reach 40 feet within the time cap
*4.) 5 rounds 
30 second starting position deadlift hold
12 Reverse Hyper
Note: put some weight on the bar and go in to your setup position, pull slightly and hold for 30 sec, head neutral, lats trying to wrap around your spine
03/02/2020
1.) Fog
12 min cap
3 rounds
15/12 cal Assault Bike
5 Cleans 185/125lb (60-65%)
3 1Toes to Bar -> 1Bar Muscle Up
Note: 1 t2b + 1 bmu = 1 rep; wod is warmup for part 2 so don’t try to kill yourself on the part 1
2.) Every 3 minutes for 4 rounds 3 Front Squat @ 85%
*3.) Every 2 min for 12 min 1 Snatch @ 95%
15 minutes to work up to 95% Clean & Jerk
Every 2:30 minutes for 18 minutes 1 Clean & Jerk @ 95%
*4.) 10 minute EMOM
Odd: 5 Deadlift 315/225lb (65%)
Even: 15 second Rope Hang, arms must be at 90 degrees/15 second Rope Hang from full extension
*5.) 5 rounds
10 Bench Press 155/105lb
10 GHD Sit-ups


03/04/2020
1.) Bliss
14 minute AMRAP
50 Double Unders
25 Air Squat
5 Muscle Ups
2.) Every 3 minutes for 18 minutes 3 Overhead Squat @ 75%
*3.) Every 3 minutes for 5 rounds
300m Row
21 Hang Snatch 45/35lb
11 Chest to Bar Pull-ups
10 Toes to Bar
*4.) 3 rounds
17 GHD Sit-ups
14 Hollow Rock
03/05/2020
1.) Jackie 
1000m Row
50 Thrusters 45lb
30 Pull-ups
2.) RomWod 
*3.) Snatch Balance 3-3-3-3-3
Note: add load each round and really practice bringing that bar back down to your rear rack position while warming up
*4.) 9-7-5
Power Clean & Jerk 135/95lb
Bar Muscle Up
*5.) 3 rounds
15 Reverse Hyper
15 Supinated Grip Bent over Barbell Row 115/85lb
Note: squeeze butt on top of reverse hyper, pause 1-2 seconds on top of each rep of the row


03/07/2020
1.) 2019 Online Qualifier Workout 3
For time:
  5 rounds of:
  4 muscle-ups
  13 shoulder-to-overheads, 135/95 lb.
Then, increase the weight for 5 rounds of:
  4 muscle-ups
  7 shoulder-to-overheads, 185/125 lb.
Time cap: 15 minutes
2.) Every 2 minutes for 12 minutes 4 Back Squat @ 65%
3.) 100' Handstand Walk
3 rounds
21 Deadlift 185/135lb
21 Bar Facing Burpees
100' Handstand Walk
4.) 10 rounds
7 GHD Sit-ups
7 Hollow Rocks


03/11/2020
1.) Cache
32-24-16-8
Alternating Dumbbell Snatch (any style) 50/35lb
Box Overs 24/20" 
Note: Step overs are permitted but both feet must touch the top of the box concurrently each rep
*2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
*3.) 5 rounds 
10 Hand Release Push-ups
50m Sandbag Carry, 150/100lb
note: walk around pillar by dumbbells to the ski erg side of the pillar by the weightlifting area
*4.) 12 minute AMRAP
15 Hollow Rocks
30 sec Plank
15 GHD Sit-ups
30 sec Plank
03/13/2020
1.) 2020 Online Qualifier Workout 1
Complete as many rounds as possible in 6 minutes of:
8 thrusters, 115 lb. 
50 double-unders 
2.) 2020 Online Qualifier Workout 5
1-rep-max clean and jerk
No time cap
note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/2?division=7 for all weights and standards of all divisions 
03/14/2020
1.) 2020 Online Qualifier Workout 3
For time:
15 chest-to-bar pull-ups
10 overhead squats, 95/65 lb.
15 chest-to-bar pull-ups
10 overhead squats, 135/95 lb
15 chest-to-bar pull-ups
10 overhead squats, 185/125 lb.
15 chest-to-bar pull-ups
10 overhead squats, 225/155 lb.
Time cap: 15 minutes
*2.) Every 2 minutes for 4 rounds 5 Back Squat @ 70%
*3.) 10 minute EMOM
Odd: 20 Banded Ring Dips
Even: 10 Parallel Ring Rows
note: touch biceps to rings and make them fast so use the band that facilitates 
*4.) 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.



03/15/2020
1.) 2020 Online Qualifier Workout 6
2 rounds for time of:
10 deadlifts, 315/225 lb.
20 deficit handstand push-ups, 4.5/3 inch deficit
30 front squats, 95/65 lb.
Time cap: 20 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
2.) 4 rounds
12 Reverse Hyper
7 GH Raise 



03/16/2020
1.) 2020 Online Qualifier Workout 3
For time:
100 alternating dumbbell snatches
50-cal. row
100 bar-facing burpees
50/35-lb. dumbbell
Time cap: 20 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
*2.) Every 2:30 for 5 rounds 3 Front Squat @ 80%
*3.) 10 minute EMOM
Odd: 5 Strict Pull-ups
Even: 40’ Handstand Walk
*4.) 3 rounds 
7 Power Clean & Jerk 185/125lb
7 Muscle Ups
*5.) 10 rounds
10 V-ups
10 Hollow Rocks



03/17/2020
1.) 2020 Online Qualifier Workout 3
3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars
Time cap: 12 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
2.) EMOM for 15 minutes 1 Deadlift @ 80% 
Then
1 shot of Jameson (Happy St. Patrick’s Day)
*3.) EMOM for 15 minutes 1 Push Press @ 80%
*4.) for time:
5 Free Standing Handstand Push-ups
1 Legless Rope Climb
4 Free Standing Handstand Push-ups 
1 Legless Rope Climb
3 Free Standing Handstand Push-ups 
1 Legless Rope Climb
2 Free Standing Handstand Push-ups 
1 Legless Rope Climb
1 Free Standing Handstand Push-ups 
1 Legless Rope Climb
*5.) 12 minute AMRAP
15 Weighted Hip Extension
15 Bent Over Supinated Grip Barbell Row 115/85lb
5 Wide Grip Pull-ups


03/18/2020
1.) Time Out
9 minute AMRAP 
13 Hang Power Snatch 75/55lb
150m Row
*2.) Every 2 minutes for 12 minutes 1 Overhead Squat @ 90%
*3.) 5 rounds
80’ Sandbag Carry 150/100lb (bearhug)
10 WallBalls 
*4.) EMOM for 10 minutes
Odd: 4 Muscle Ups
Even: 7 Strict Handstand Push-ups
*5.) EMOM 20 min 1 Snatch @ 70%
*6.) 3 rounds
25 GHD Sit-ups
1:30 Plank

Home WOD
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
03/19/2020
1.) The Wire
3 rounds
50 Double Unders
30 Alternating Dumbbell Hang Power Clean & Jerk 50/35lb
20 GHD Sit-ups
*2.) 1-1-1-1-1 Push Jerk, establish session 1RM
note: rest as needed
*3.) 40’ Sled Push 45/25lb
40’ Sled Pull 90/45lb
Note: Use rig to support feet when pulling
*4.) 20 minute EMOM 1 Clean & Jerk @70%
*5.) 3 rounds
10 Bent-over Dumbbell Row, heavy  (10 each arm)
15 Reverse Hyper

At Home
1.) 17 min AMRAP
8 Alt. Pistol Squats (single leg squat to your couch/chair)
8 Ninja Roll Ups
8 Handstand Pushups (don’t kick through your drywall, or put your knees on the couch and pike into handstand pushup position)
25 Jumping Jacks
2.) 3 Rounds
:30 Scorpion Stretch, per side
:30 Spider-Man Stretch, per side


03/21/2020
1.) 1000 Mile
30 minute AMRAP
Run 1 mile
Row 2000m
Assault Bike 50 cal
Note: Keep heart rate down and just keep nice and steady movement
*2.) 3 Back Squat @ 75% every 2 minutes for 12 minutes
*3.) for time:
15 Strict Press 95/65lb
40’ Overhead Walk 95/65lb
10 Push Press 135/95lb
40’ Overhead Walk 135/95lb
5 Push Jerk 185/125lb
40’ Overhead Walk 185/125lb
*4.) 10 rounds
5 Strict Hanging L-ups
10 Hollow Rocks

At Home
1.) 3 Rounds
:30 Max Effort for each movement:
- High Knees
- Butt Kicks
- Alt. Lunges in Place
2.) Every 1:30 for 5 rounds
5 Inch Worms (no pushup)
:30 Plank

03/22/2020
1.) Plywood
21-15-9
Deadlift 225/155lb
Bar Facing Burpees
*2.) 10 minute EMOM
Odd: 10 Strict Press @ 50%
Even: 1 Legless Rope Climb
*3.) 7 minute AMRAP
Add 1 rep each round until time cap
1 Hang Clean 155/105lb 
1 Bar Muscle Up
Note: it doesn’t say anything about it being a power clean
*4.) 3 rounds 
15 Reverse Hyper
10 Back Extension

At Home:
1.) 10 min AMRAP
15 Thrusters with broom
10 Sit-ups 
2.) 3 Rounds
:30 High Knee Side Lunge, per side
1 min Straddle Sit

03/24/2020
Equipped
1.) 100 Alternating Dumbbell Thrusters 50/35lb
note: sub with a kettlebell, small pet, a planter or anything you can lift with one hand
*2.) 7 minute AMRAP 
Alternating Arm Turkish Get Up 50/35lb
note: if you are not good or inexperienced with Turkish getups use your shoe, precision of movement is key
https://www.youtube.com/watch?v=sgd8n917Zv0
Non equipped
1.) 100 Jumping Squats to target approx. 6" above reach
note: every time you rest add 3 more jumping squats to the set
*2.) 7 minute AMRAP 
Shoe Turkish Get Up
note: put your shoe on your knuckles of your up arm, if the shoe falls off before you get back to the floor you must restart the rep
1.) 50 Supermans with a 3 second hold
note: lay flat on the ground with your ankles together and arms spread out in front of you and lift your toes and arms as high off the ground as possible, hold for 3 second and back to the ground


03/26/2020
1, 3 & 4 can be done with minimal equipment to none
1.) 3 rounds
400m Run (every 2 steps of your average human is 5 feet so walk 655 feet and pick out something as a landmark for your turnaround at that point)
100 Air Squats
15 Power Clean & Jerk 155/105lb
if no barbell do this: 30 Alternating Dumbbell/Kettlebell Power Clean & Jerk
*2.) 3-3-3-3-3 Snatch Balance, add load each round
Note: practice bringing that bar down to rear rack position with an empty bar soft catching it and if you are not comfortable with it, do this as a 1 rep every minute for 15 minutes adding load every 3 reps
*3.) 10 minute EMOM
Odd: 15 Toes to Bar
Even: 10 Strict Handstand Pushups
if no rig do this:
10 minute EMOM
Odd: 10 V-Ups
Even: 10 Dips (use 2 chairs)
*4.) 4 rounds
10 Single Arm Dumbbell Bent Over Row R 
1 minute Single Arm Dumbbell Overhead Hold R
10 Single Arm Dumbbell Bent Over Row L
1 minute Single Arm Dumbbell Overhead Hold L


03/28/2020
1.) 50-30-10
GHD Sit-ups (regular sit-ups)
Box Jumps 24/20” (Jump to a stair if no box available)
Walking Lunge
Workout description: https://youtu.be/WPUHWq9VyUs
*2.) Every 3 minutes for 15 minutes 3 Back Squat @ 80%
*3.) 5 rounds
50m Dumbbell Waiter Carry R arm
Run 50m with Dumbbell back to start point
50m Dumbbell Waiter Carry L arm
Run 50m with Dumbbell back to start point
*4.) 20 minutes Max Effort Handstand Walk/practice
Note: Concentrate on the toes of your lead foot pointing towards the sky as you kick up
*5.) 10 minute EMOM
Odd: 12 Toes to Bar (v-ups) 
Even: 10 Hollow Rock 




03/29/2020
1.) 5 rounds
38 Double Unders (76 Singles or 38 Penguin Jumps)
28 Single Arm alternating Dumbbell Deadlift
18 Single Arm Dumbbell Shoulder to Overhead (9 each arm)
*2.) 10 minute EMOM
Odd: 30 second Overhead Hold @ 65% 1RM Strict Press
Even: 5 Strict Press @ 65%
Note: start the 30 second hold at the 30 second mark of the odd minute then go right in to the 5 strict press
*3.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Strict Ring Dips
*4.) 5 rounds
10 Bent Over Supinated Grip Barbell Row 115/85lb (10 each arm if using a dumbbell or kettlebell)
15 Supermans

At Home (no equipment)
1.) 12 min AMRAP
10 Tuck Jumps
6 Ninja Roll Ups (Rx+ Ninja Pistol Roll Ups)
2.) 3 min Glute Smash, Per Side
Whiteboard