Shane Hanson

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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

04/03/2017
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
04/05/2017
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
50-40-30-20-10
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

04/06/2017
1.) Every 2 minutes for 12 minutes 3 Back Squat, add load each round
2.) Burnout
3 rounds
21 Burpee Box Overs 24/20" 
rest 2 minutes
21 cal Row
rest 2 minutes
note: sub airdyne for row if you get the hankering. each round is a nasty horrible sprint so go uncomfortably fast. Record total time including rest. 
*3.) Snatch from blocks @ high hang 
5 @ 60%
4 @ 65 & 70%
3 @ 75%
2 @ 80%
1 @ 85%
Note: if you use the blocks put them away. Seriously. Put them away the same way you found them. 
*4.) 10 rounds
30 seconds ME Toes 2 Bar
30 seconds Plank Hold
note: record average of all 10 rounds T2B

04/07/2017
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
12-9-6
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
04/08/2017
1.) 15 minutes to find 1RM C&J
2.) Cornbread
800m Run
21 Overhead Squat 115/85lb
5 Rope Climb
15 Overhead Squat 115/85lb
5 Rope Climb
9 Overhead Squat 115/85lb
800m Run
*3.) For time:
25 Axle Deadlift 225/155lb
50 GHD Sit-ups
04/10/2017
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 
04/12/2017
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

04/13/2017
1.) Every 90 seconds complete 1 round of complex for 5 rounds
5 Deadlift, 225/155lb
3 Power Clean 225/155lb
1 Jerk 225/155lb
note: I just want to see what happens with this. 225/155 is a lot for the majority of us by so i'm gonna say 205/145, 185/130, 155/105, 135/95 115/85 are your scaling options. please pick one of these weights.
2.) Sneaky
20 minute AMRAP
5 Back Extensions
10 Wallballs 20/14lb
15 Hip Extensions
25 Wall Facing Squats
20m Handstand Walk
note: rx is toes touching wall, palms flat on wall
*3.) 3 rounds 
Max Effort Burpee Box Overs 24/20" in 1 minute
rest 1 minute
Max Effort Strict Handstand Push-ups in 1 minute
rest 1 minute
Max Effort cal Row in 1 minute
rest 1 minute
note: goal is to meet or exceed reps of prior round of movement, if you complete goal continue triplet until you get less reps than the round prior. 
*4.) for time, 10 minute cap
5 rounds, 
20m Sled Push 3x45/2x45
5 Box Jump 36/30"
04/17/2017
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

04/19/2017
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
9-7-5
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
04/21/2017
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
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