Sylvia Christensen

Square 0bd72386 32a5 4838 8f63 ae03f54a05c7

Benchmarks

Workouts
Fran3:44
Helen9:30
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat225 lbs
Deadlift300 lbs
Clean & Jerk185 lbs
Snatch155 lbs
Front Squat190 lbs
Overhead Squat165 lbs

WODS

11/01/2018
1.) CrossFit HQ WOD 181014
3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups
Men: 75-lb. SDHP
Women: 55-lb. SDHP
2.) 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.

11/02/2018
1.) Every 2 minutes for 10 minutes 1 Snatch adding load each round working up to session 1RM
then
5 minute AMRAP
Snatch @ approx 90% of established 1RM
Note: Just lifting no expectations of reps
*2.) Every 3 minutes for 5 rounds 3 Snatch High Pulls establishing a session 3RM
then 
3 Snatch High Pulls @ 95% of 3RM
2 x 3 Snatch High Pulls @ 90% of 3RM
*3.) Every 3 minutes for 5 rounds 3 Snatch High Pulls from High Hang establishing a session 3RM
then 
3 Snatch High Pulls from High @ 95% of 3RM
2 x 3 Snatch Pulls from High Hang @ 90% of 3RM
1.) Unbreakable 
20 minute cap
10 Unbroken Double Unders
Run 400m
20 Unbroken Double Unders
Run 400m
30 Unbroken Double Unders
Run 400m 
40 Unbroken Double Unders
Run 400m
50 Unbroken Double Unders
Run 400m
Note: Scale the double unders to 5/10/15/20/25 or 2/4/6/8/10 or unbroken singles if your double unders are not yet up to par.
*2.) 3 rounds
5 Back Squat 335/235lb (approx 80%)
20 cal Assault Bike 
*3.) 10 minute EMOM
1 Clean 
1 Rope Climb
note: You pick the weight for the clean, intention is to be heavy.
*4.) 4 Rounds 
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise

11/05/2018
Andy
For time:
Wearing a 20-lb. vest:
25 thrusters, 115/85 lb.
50 box jumps, 24/20 in.
75 deadlifts, 115/85 lb.
1.5-mile run
75 deadlifts, 115/85 lb.
50 box jumps, 24/20 in.
25 thrusters, 115/85 lb.

11/06/2018
**WOD First**
1.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
*2.) Every 2 minutes for 5 rounds 2 Back Squat establishing a 2RM
Do not take over 20 minutes for each below:
*3.) 5 sets to Establish a 2RM Split Jerk 
*4.) 5 sets to Establish a 2RM Push Press
*5.) 5 sets to Establish a 2RM Bench Press
1.) Kisses
10-9-8-7-6-5-4-3-2-1
GHD Medball Sit-up 20/14lb
Medball Clean 20/14lb
Note: Scale GHD with Abmat as needed
*2.) 9 minute AMRAP 
21 Push Press 95/65
14 Box Overs 24/20”
*3.) EMOM until failure
Add 1 rep each round
Starting at 10 Push-ups 
*4.) 3 rounds
80’ Barbell Farmer Carry 135/95lb (2 bars)
80’ Sandbag Bear Hug Carry 150/100lb
Note: 40’ increments (rig to rig)
*5.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row (2 dbs)

11/07/2018
**WOD first**
1.) Every 2 minutes for 14 minutes 1 Snatch establishing 1RM
*2.) 5 x 3 Clean Pull establishing 3RM
*3.) 5 x 3 Clean Pull from High Hang establishing 3RM
1.) Fish Eyes
11 minute AMRAP 
5 Handstand Push-ups 
25 Double Unders
10 Handstand Push-ups 
25 Double Unders
15 Handstand Push-ups 
25 Double Unders
20 Handstand Push-ups 
25 Double Unders
25 Handstand Push-ups 
25 Double Unders 
30 Handstand Push-ups 
25 Double Unders 
35 Handstand Push-ups 
25 Double Unders 
Note: Keep adding 5 Handstand Push-ups each round until time expires. Scale the Handstand Push-ups by 2’s or 3’s or 4’s as needed. 
*2.) 21 Bar Facing Burpees 
42 Overhead Squat 75/55lb
21 Bar Facing Burpees
*3.) 3 Rounds 
12 Sumo Deadlift High Pull 115/85lb
1 Legless Rope Climb
*4.) for time:
55 Toes to Bar 
*5.) 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 

11/12/2018
1.) Every 2 minutes for 10 minutes Power Clean & Power Jerk establishing session 1RM
Then every 2 minutes
1 Power Clean & Power Jerk @ 95%
2 Power Clean & Power Jerk @ 90%
*2.) Every 3 minutes for 15 minutes 2 Back Squat establishing session 2RM
Complete 3-5 in no more than 5 sets each
*3.) Establish session 2RM Split Jerk
*4.) Establish session 2RM Push Press
*5.) Establish session 2RM Bench Press
1.) Rewind
7 minute AMRAP
25 Double Unders
2 Muscle Ups
5 Front Squat 185/135lb
*2.) 10 minute EMOM
10 Hand Release Push-ups
1 Rope Climb
*3.) 21-15-9
Power Snatch 75/55lb
Box Overs 24/20"
*4.) 50 Back Extensions
Note: Slow and precise
11/13/2018
1.) CrossFit HQ WOD 180824
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.
2.) 15 minute AMRAP 
10 GHD Sit-ups 
10 Tripod to Headstand 
20 Kettlebell Side to Sides
Note: Stand between 2 boxes at approx waist height and move the Kettlebell back and forth just moving at the hips (L to R). Enjoy this isn’t a race. 



11/15/2018
1.) Every 2 minutes for 20 minutes 1 Clean & Jerk @ approx 80%
Note: Either work up to 80% adding load each round or work up to 80% prior and do each rep @ 80%
*2.) Every 1:30 for 10 Rounds 1 Snatch @ approx 80%
Note: Either work up to 80% adding load each round or work up to 80% prior and do each rep @ 80%
1.) M9
3 Rounds 
17 Chest to Bar Pull-ups 
15 Overhead Squat 115/85lb
*2.) 7 minutes to establish 1RM Strict Press
Then every 2 minutes for 5 rounds
10 Strict Press @ 50% of established 1RM
*3.) 2 minute AMRAP Hand Release Push-ups 
Rest 2 minutes
1:30 AMRAP Hand Release Push-ups 
Rest 1:30
1 Minute AMRAP Hand Release Push-ups 
Rest 1 minute
30 second AMRAP Hand Release Push-ups 
Note: Rest only in Plank position
*4.) 5 round 
50m Single Arm Kettlebell Overhead Walk (R) 1.5/1 pood
50m Single Arm Kettlebell Overhead Walk (L) 1.5/1 pood
30 second Handstand Hold 
Note: Use wall if needed for Handstand Hold 
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
11/16/2018
1.) Deer Classic 300
300 Burpees for time
*2.) for time:
10 cal Assault Bike
5 Front Squat 315/215lb (85%)
4 Deficit Strict Handstand Push-ups 2x45/1x45
10 cal Assault Bike 
4 Front Squat 315/215lb
3 Deficit Strict Handstand Push-ups 2x45/1x45
10 cal Assault Bike 
3 Front Squat 315/215lb
2 Deficit Strict Handstand Push-ups 
*3.) 10 Rope Climbs for time
*4.) 7 minute AMRAP 
5 Bar Muscle Ups 
12 Deadlift 225/155lb
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
Whiteboard