RaLinda Lamberies

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Back squat190 lbs
Deadlift245 lbs
Clean & Jerk123 lbs
Snatch92 lbs
Front Squat175 lbs
Overhead Squat117 lbs


1.) Deadlift 1-1-1-1-1
note: 10 minutes to warm up to heavy single then every 2 minutes for 5 rounds 1 Deadlift, add load each round
2.) Woody
3 rounds
12 Strict Press 95/65lb
6 Snatch 95/65lb
400m Run
*3.) 5 reps of Snatch Complex:
Floor->High Hang->Floor->Snatch->2 Overhead Squats
note: record heaviest load
*4.) 5 rounds 
20 Hip Extension
10 Chest to Bar Pull-ups
1.) Every 2 minutes for 10 minutes 10 Push Press, add load each round
note: cycling is the name of the game
2.) Race Car
Deadlift 115/85lb
Double Unders
*3.) 5 rounds for time
20m Yolk Carry 4x45/4x25
20 WallBalls 25/16lb
note: take yolk outside during 4:15pm and 5:15pm class (during cf kids) and when you are done bring it back inside
*4.) 3 rounds
12 Reverse Hyper
10 Weighted GH Raise

1.) 20 minutes to complete 5 rounds of:
10 Single Leg Barbell Deadlift (10 each leg)
10 Bent Over Barbell Row
note: add load each round. few pointers on the single leg deadlift: keep your hips square, keep a slight bend in the working leg, until you find your balance touch the plates to the ground and once you have your balance the bottom position will be approx 1" off of the ground causing tension throughout all the reps.
2.) Bad to the Bone
Push Jerk 185/135lb
Bar Muscle Ups
*3.) 3 rounds for time:
7 Muscle Ups
20m Handstand Walk
5 Freestanding Handstand Push-ups
20m Handstand Walk
*4.) 5 minutes ME Back Extensions
note: move with precision as your intent not speed
1.) Every 2 minutes 2 Clean + 1 Jerk for 14 minutes, working up to heavy and if you insist on a percentage let's say around 85% of 1RM but if it feels good go heavier and vice versa
2.) Back Squat every 3 minutes:
reps of 5-5-4-3-2-1
*3.) Not for time:
Row 2000m 
rest 2 minutes 
Row 1500m
Rest 90 seconds 
Row 1000m
Rest 1 minute
For Time:
Row 500m
*4.) For time
50 Strict Handstand Push-ups
note: 7 minute cap 
1.) Front Squat 10-7-5-4-2-1-1-1-1-1, Every 2 minutes 
Note: work up to heavy. Like PR heavy, be smart early. 
2.) Tired
20 minute AMRAP
5 Tire Flips 
800m (200m)
5 Tire Flips 
50 Pull-ups
5 Tire Flips
100 GHD Sit-ups
Note: use heaviest tire available. 
*3.) Parralette L-sit, accumulate 2 minutes
*4.) 100 Hollow Rocks, every time you break 20 Push-ups

1.) Every 2 minutes for 5 rounds 10 Unbroken Zero Pause Overhead Squat
note: seriously if you have to pause at any point it's too much. Push yourself but don't get all meathead
2.) JT
Handstand Push-ups
Ring Dips
*3.) 5 x 10 @ Bench Press @ 50% of 1RM
*4.) GHD Annie
Double Unders
GHD Sit-ups
note: this is a lot of ghd situps so if you are not a regular to ghd situps make sure you talk with a coach prior to starting this one.
1.) Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20in. box
3 cleans, 185/135 lb.
Then, run 800 meters with a 25-lb. plate
note: this is a CrossFit HQ WOD so the clean is however you want.
*2.) Every 2 minutes for 12 minutes 5 Deadlift with a 5 second pause on top, add load each round
*3.) Max Effort Yolk Carry in 7 minutes 45+25/45
*4.) 3 rounds 
10 Back Extension
15 Hip Extension

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: class size will dictate if you get to use a rack or not
2.) Amanda
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
10 Tire Flips
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch
1.) Masters Men & Women 55-59 Online Qualifier Workout 1
20 minute cap
For time:
100 dumbbell snatches, 35/20 lb. 
80-calorie row
60 burpees (bar facing)
40 muscle-ups
note: for class purposes rx will be 50/35lb dumbbell
pick one extra credit
*2.) Front Squat 3-3-2-2-1
note: add load each round. spend 10 minutes working up to 70% 1RM for your first set of 3
*3.) Snatch and Run
5 Rounds
1 Snatch
400m Run
note: record all loads
*4.) with the greatest concentration on moving like an angel:
3 rounds
10 Back Extension
10 Hip Extension
10 Reverse Hyper