Rachel Meyers

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

04/02/2018
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Window Tint
3 rounds 
Row 30 cal
15 Chest to Bar Pull-ups 
10 Overhead Squats 115/85lb
*3.) 5-5-5-5 Deadlift @ approx 70%, rest no more than 3 minutes between sets
*4.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*5.) EMOM for 5 minutes 
5 Ring Dips
3 Bar Muscle Up
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
04/04/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70%
2.) Crank
30 cal Assault Bike
21 Knees to Elbow
20 cal Assault Bike
15 Muscle Ups
10 cal Assault Bike
9 Bar Muscle Ups 
*3.) Snatch 1-1-1-1-1 @ Hang, add load each round
Note: warm up to approx 70% and then complete 5 snatches no more that 3 minutes apart you only have 5 lifts no matter if you hit it or miss it record each round 
*4.) Row
500m Leisure Pace
Rest 2 minutes
400m Leisure Pace
100m Sprint
Rest 2 minutes
300m Leisure Pace
200m Sprint 
Rest 2 minutes
200m Leisure Pace
300m Sprint
Rest 2 minutes
100m Leisure Pace
400m Sprint
Rest 2 minutes
500m Sprint
Note: leisure pace means @ approx 60-70% effort
*5.) 3 rounds 
10 Front Rack Lunge 155/105lb
20 Bar Facing Burpees
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 

04/06/2018
1.) Every 2 minutes for 12 minutes 3 Power Clean + 1 Jerk @ approx 75%
2.) Grapevine
3 rounds
25 Toes to Bar
50' Handstand Walk
note: hsw must be done in 10' increments unbroken
*3.) 5-4-3-2-1
Bench Press 225/155lb
Deficit Handstand Push-up 3x45/2x45
note: the bench press should be heavy but do able in the sets unbroken, scale accordingly
*4.) Every 2 minutes for 12 minutes 3 Overhead Squat @ approx 75%
*5.) 3 rounds
6 Deadlift 355/255lb
30 cal Assault Bike
*6.) 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.
04/09/2018
1.) Omar
For time:
95-lb. thrusters, 10 reps
15 bar-facing burpees
95-lb. thrusters, 20 reps
25 bar-facing burpees
95-lb. thrusters, 30 reps
35 bar-facing burpees
Then directly into:
2.) 20:30 minutes of Assault Bike
Sprint for 30 seconds to start and then again at the 5, 10 & 20 minute mark
Note: steady pace throughout minus the sprint. If assault bikes full use a rower, must use bike otherwise
*3.) 50 Strict Dumbbell Press 35/35lb
300m Farmer Carry 
30 Strict Dumbbell Press 35/25lb
200m Farmer Carry
10 Strict Dumbbell Press 35/25lb
100m Farmer Carry
*4.) 10 minute EMOM 
Odd: 10 Strict Pull-ups 
Even: 10/7 cal Row
*5.) 5 rounds of
10 Kettlebell Goblet Squats 1.5/1 pood
10 Box Jumps 30/24"
*6.) 3 rounds 
15 Reverse Hyper 
15 Parallel Ring Rows
Note: take your time and make the movement and make the ring rows tight and difficult




04/10/2018
1.) Wide Eyed
10 minute cap
63 Double Unders
21 cal Row
45 Double Unders
15 cal Row
27 Double Unders
9 cal Row 
then right into 
2.) 3 Front Squat every 2 minutes for 10 minutes @ approx 80% 
*3.) 3 Hang Snatch @ approx 80% every 3 minutes for 5 rounds
Note: you have time to set up for each lift so take your time and make them pretty
*4.) 10 minute EMOM
Odd: 1 Legless Rope Climb
Even: 2 Rope Climbs
*5.) 21-15-9
Knees To Elbow
Deadlift 225/155lb
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest
04/17/2018
1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2's are the goal. add load each round and use all reps prior to the 2's as warm up. 
2.) Scuffed Knee Annie 
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders 
Abmat Sit-ups
note: no GHD sit-ups allowed. 
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) 3 rounds
10 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
*5.) EMOM for 30 minutes 
250m Row
*6.) 3 rounds 
15 Reverse Hyper 
15 Back Extension 

04/18/2018
1.) Up the ladder in 7 minutes
Overhead Squat 5 reps of each 
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: no racks allowed
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
5 Synchro Bar Muscle Ups
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch so scale weight accordingly 
*6.) 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.
04/24/2018
Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Accumulate a total of 6 minutes

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
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