Sylvia Christensen

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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

09/01/2018
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

09/06/2018
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. 
1.) LUKE
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
*2.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 

09/09/2018
1.) 2 Front Squat every 2 minutes for 10 minutes adding load each round establishing session 2RM
2.) Toes in the Sand
14 minute AMRAP
10 cal Row
25 Power Snatch 75/55lb
10 Bar Facing Burpees
*3.) 3 rounds
15 Reverse Hyper 
10 Bent Over Dumbbell Row, Heavy

09/13/2018
1.) Every 2 minutes 3 Power Jerk @ +/- 10% of 5RM
Then every 2 minute
5 Power Jerk @ 95% of 5RM
7 Power Jerk @ 90% of 5RM
*2.) Repeat with one more of these: Back Squat/Push Press/Bench Press 
1.) Posted 🙂
20 minute AMRAP
60 cal Row
15 Burpee Box Over (Handsies and toesies optional) 24/20”
60 Wallball 20/14lb
15 Burpee Box (Handsies and Toesies optional) 24/20”
*2.) 21-15-9
Push Jerk 135/95lb
Ring Dips 
*3.) 20 minute AMRAP 
20’ Sand Bag Push(Roll) 150/100lb
5 Burpee Over Sand Bag
20’ Sandbag Bearhug Walk
5 Sandbag Squats
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 Rounds 
5 Bent Over Row (5 sec pause on top)
5 Parallel Ring Rows 
*6.) 3 x 15 Reverse Hyper

09/14/2018
1.) CrossFit HQ WOD 180909
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
*2.) GHD Annie 
50-40-30-20-10
Double Unders
GHD Sit-ups 
Note: Scale GHD’s to Abmat Sit-ups as needed. 
09/15/2018
1.) Complete complex every 3 minutes for 5 rounds
3 Clean Deadlift
3 Bent Over Row
4 Hang Power Clean
4 Front Rack Lunge
2.) Gollog
10 rounds alternating with a partner
100m Log Run (door to door)
20 Log Deadlift 
10 Log to Overhead, from above knees 
*3.) With a partner
30 Sandbag Cleans 150/100
300 Double Unders
30 Sandbag Cleans 150/100
*4.) Complete 
20 minute AMRAP 
1 minute Plank
Rest 1 minute

09/17/2018
1.) Every 2 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of previous 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% of Power Jerk, Bench Press & Push Press. You can use the same scheme as above also. 
1.) Blue Stain
3 Rounds 
100m Run
18 Alternating Dumbbell Power Snatch 50/35lb
100m Run
18 Pull-ups 
*2.) 11 minute AMRAP 
1 Legless Rope Climb
15 Hand Release Push-ups 
*3.) 10 minute EMOM 
6 Hang Power Clean & Jerk 115/85lb
3 Muscle Ups 
*4.) 3 minute AMRAP 
Strict Chest to Bar Pull-ups 
*5.) 3 rounds
25 GHD Sit-ups 
1 minute Marching Plank 





09/18/2018
1.) U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq. 
McGhee
30 minute AMRAP 
275/195-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24/20-inch box
*2.) 30 minute Assault Bike 
*3.) 15 minute AMRAP
10 Back Extension 
10 Wall Facing Squats 
10 Tripod to Headstand
10 Barbell Good Mornings 95/65lb




09/19/2018
1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP 
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Flam-Buoyancy 
Starting at 1 Rep of each then 2 of each, 3, 4 and so on until time expires 
7 minute AMRAP 
Toes to Bar
Bar Muscle Up
*2.) 3 rounds
9 Push Press 155/105lb
15 Bar Facing Burpees
*3.) 20 minute Partner Sled Push Alternating Every 100m (D2D) 2x45/45lb
*4.) 9 minute AMRAP 
40’ Sandbag Carry
5 Free Standing Handstand Push-ups 
Note: Carry bag however you wish
*5.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
09/20/2018
1.) Every 2 minutes for 10 minutes 5 Squat Jerk within 10% of established 5RM
*2.) Back Squat/Push Press/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one. 
1.) Shaking Hands
10-20-30-20-10
Assault Bike
Thrusters 95/65lb
*2.) for time:
9-7-5
Overhead Squat 155/105lb
Box Overs 30/24”
*3.) 50 Sumo Deadlift High Pulls 95/65lb
Note: Not necessarily for time so make them good
*4.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*5.) 7 minute up the ladder, starting at 1 rep and adding 1 rep each round
Wide Grip Pull-up 
Parallel Ring Rows
Note: The pull-ups are as wide of a grip as possible and use a box on the Ring Rows pulling yourself in to a parallel to the floor position
09/21/2018
1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort 
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Gummy Bear
3 rounds
400m Run
30 GHD Sit-ups 
20 Front Rack Lunge 115/85lb
*2.) Split Jerk 5-3-3-2-1, adding load each round establishing a session 1RM resting no longer than 3 minutes between sets
Note: If you use the blocks please reset them back to the way they were
*3.) for time:
5 Strict Press 135/95lb
4 Rope Climbs (Alternating Legless to Legs)
3 Muscle Ups
2 Wall Climbs
3 Muscle Ups
4 Rope Climbs (Alternating Legless to Legs)
5 Strict Press 135/95lb
*4.) 7 minutes AMRAP 
10 Power Snatch 75/55lb
3 Bar Muscle Ups 
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
09/22/2018
1.) Partner for Partner
One works one rests
32 minute AMRAP 
800m Row
500 Double Unders
800m Row
50 Power Snatch 75/55lb
800m Row
10 Rope Climb
Note: Alternate as you wish
*2.) 5 rounds
10 Hip Extension 
20 Sledge Swings 
10 Reverse Hyper
Whiteboard
1+25 Snatch+45m Row with Honey Bunny
1 + 485 dubs w/ Jimbo
Free WOD w Jordan. Did not fuel properly for this day.
1+25 snatch + 76m row
Solo this morning (did half of each movement) Partner WOD also
Oshkosh 5k Terrain Race
Sent it