Ted Kemen

Square crossfit

Benchmarks

Workouts
Fran4:38
Helen9:26
Grace:00
Isabel:00
Jackie7:46
Lifts
Back squat225 lbs
Deadlift365 lbs
Clean & Jerk185 lbs
Snatch135 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

07/03/2017
1.) Tower
7 minute AMRAP
Up the ladder
25 Double Unders
1 Deadlift 275/195lb
1 Chest To Bar Pull-ups
25 Double Unders
2 Deadlift 275/195lb
2 Chest To Bar Pull-ups
25/4/4, 25/8/8, 25/16/16, 25/32/32
2.) Tabata 
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits 
*3.) 15 minute EMOM 
1 Snatch @ 75%
*4.) 4 x 800m 
note: rest exactly 2 minutes between each run
*5.) CrossFit HQ Workout 170703
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
https://journal.crossfit.com/article/cfj-crossfit-wod-170703
https://journal.crossfit.com/article/the-ghd-hip-back-extension





07/06/2017
1.) Team of 3 Qualifier — Workout 3
14 Minute AMRAP
5 snatches (135/95lbs)
10 chest to bar pull-ups
15 burpee box jump overs (24/20in)
note: verify your standards for your age group.
2.) 25-20-15-10-5
Weighted Hip Extension, 25/15lb plate
Supinated Grip Bent Over Row 115/85lb 
*3.) 10 rounds for time
2 person Teams, 1 rests 1 works switch after completion of burpees
5 Bar Muscle Ups 
40m Sled Push (20m increments) 3x45/2x45lb
15 Burpees
*4.) Every 2 minutes for 10 minutes
3 Touch n Go Snatch, add load each round 
*5.) CrossFit HQ WOD 170706
Bench press 3-3-3-3-3 reps





07/08/2017
1.) Deadlift every 2 minutes for 12 minutes 5 Deadlift, add load each round
2.) T.U.P.
15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 
*3.) Unbroken Sets of  Bar Muscle Ups 
1-2-3-4-5-6-7-8-9-10
note: come off the bar after each set
*4.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes

07/10/2017
1.) 2017 Granite Games Team of 3 Qualifier — Workout 1
Choose 1 lift and complete within 20 minute cap
Athlete 1
Overhead Squat — 3 rep max
Athlete 2
Front Squat — 5 rep max
Athlete 3
Back Squat — 7 rep max
2.) Drop Zone
12 minute AMRAP
Run 200m
5 Muscle Ups
*3.) Split Jerk 3-3-3-3-3, add load each round
note: use blocks and reset for each rep
*4.) 10 minute EMOM
Odd 20 Knees to Elbow
Even 20 cal Assault Bike
Note: if you fail at 20 on either task go immediately down to 18's, fail on 18's down to 16's and down by 2's as necessary. 
*5.) 3 rounds
10 Weighted GH Raises 
10 Kettle Bell Single Leg Deadlift, alternate legs


07/12/2017
1.) 15 minute AMRAP
25 Wall Facing Squats
10 Tri-pod to Headstand
20 Walking Lunges, light dumbbells 
2.) Joker
400m Run
21 Deadlift 225/155lb
400m Run
15 Deadlift 225/155lb
400m Run
9 Deadlift 225/155lb
*3.) 5 rounds
10 Strict Press @ 50% 1RM
10 Strict Pull-ups
*4.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: use dumbbells for your feet and interlock hands behind head for the sit-ups. no abmat.
*5.) 50 perfect Back Extension
followed by 3 x 10 Reverse Hyper
note: like a cinnamon roll on the back ext.
07/14/2017
1.) 2017 Granite Games Teams of 3 Qualifier Workout 4
Athlete 1
12 min AMRAP
15 Deadlift (135/95lbs)
12 Hang Clean (135/95lbs)
9 Shoulder to Overhead (135/95lbs)
Athlete 2
12 min AMRAP
12 Deadlift (155/105lbs)
9 Hang Clean (155/105lbs)
6 Shoulder to OH (155/105lbs)
Athlete 3
12 min AMRAP
9 Deadlift  (185/125lbs)
6 Hang Clean (185/125lbs)
3 Shoulder to OH (185/125lbs)
note: choose 1 weight and rep scheme 
*2.) 30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
note: slow and steady
*3.) Clean 1-1-1-1-1, add load rest as needed
note: heavy
*4.) 3 rounds
15 Weighted Hip Extension
15 Stiff Legged Deadlift 95/65lb




07/17/2017
1.) Slow and Steady
30 minute AMRAP
Row 1000m 
10 Bar Muscle Ups
Run 1 Mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
2.) Deadlift
5-3-3-2-1-1-1, add load each round and rest 2-3 min between each set
3.) 3 rounds
20 Chest to Bar Pull-ups
35 Double Unders
4.) Split Jerk 3-3-3-3-3, add load rest 2 min between each set
note: from blocks and reset after each rep
5.) 50 GHD Sit-ups for time
07/22/2017
Pat

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.
Whiteboard
^125 c&j
Up to 184# c&j
WOD = missed ring & bar mu
11:02 MUP & ring dips w/green
C&J ^105, SP EC, PP 1RM@ 105# ohs 10-10-10 @65#
Morning - 11:48 scaled
Night - 4) 125 working; 1rm 165. 5) 65. 6)
14:38 if you count non locked out reps. Hc up to 185. Don't get a massage before class
Swimming lessons
Thanks Steve!
275#
MUP with band. Clean complex up to 110#
Crossfit Balboa
🦑
8:35 - All the prego modifications
C&J ^ 80#
12:55? Not close to rx
2 cl and 1 jerk at 195#...ec sp at 145
14:20, modified mu progression
c&j 65-95#
Hips2rings/MUP/dips, worked on losing extra swing on T2b. Clean complex up to 105#
11:31 MUP
Cleans to 125#...EC HR/SM, shoulder press 75#, PP 125#, OHS 95#
13:20 // 115#
Hips to rings and MU progression with band. Nice and cool this morning compared to yesterday.. 🔥
9:29 push-ups/hanging leg raises/ring rows and dips
c&j ^85#
12:59 MUP
95# C&J
12ish scales MUs; clean complex up to 135#
EC push press up to 165# with Big Mike
11:42 ring progressions
C&j 185# ec SP 135# X 3 PP 205# 20# PR
215# clean and jerk
No idea 10???
^ 225# cJ
C&J up to 205
95-115 c&j. 12:43 knee pu, purple band on low rings for mu.
165 clean and push press
C&J ^ 205#
Scl'd the MU w/ Swing MUP + 5 A-RD. BS: 10/6/5/5/5 & DB-SP: 4×10. All my pre-hab stuff too.
C&J up to 135#...shoulder is getting there slowly!
13:01 Rx
Up to 215#
Swimming with Steve
Thanks so much!!
Cleans to 235
14:17, modified
C & push press ^30#