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

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
04/04/2017
1.) Every 2 minutes for 10 minutes 10 Unbroken Zero Pause Back Squat
note: add load each round and concentrate on continued movement through all 10 reps
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) 5 rounds
5 Hang Clean 
10 Strict Toes to Bar
note: add load each round and hang clean to be unbroken
note: 70% of 1rm if neccesary 
*4.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
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

04/14/2017
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
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
*3.) 5 x 10 @ Bench Press @ 50% of 1RM
*4.) GHD Annie
50-40-30-20-10
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.
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
Whiteboard