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

09/01/2017
1.) Every 2 minutes for 10 minutes 5 cycled Split Jerk 
Note: set, Split Jerk, stand it up, load on the way back to front rack and as soon as it touches your shoulders immediate dip into your Jerk
2.) Mango
50-30-10
cal Row
GHD Sit-ups 
*3.) 3 person Teams
20 minute cap
21-15-9
Strict Press 95/65lb
Pull-ups 
15-12-9
Strict Press 115/85lb
Chest to Bar Pull-ups 
12-9-6
Strict Press 135/95lb
Chest to Bar Pull-ups 
Upon completion of 12-9-6 if under 20 minute cap rotate teammates attempting ME Triple Unders. Every time an attempt is made and failed next teammate goes. 
Note: 1 member of the team will finish first couplet, then second member does second and third does the third. 
*4.) 10 minute EMOM
11 Push-ups 
11 Sit-ups 
Note: chest touches ground on push-ups and sit-ups use dumbbells to keep feet stable and intertwine fingers behind head
09/06/2017
1.) 7 Back Squats every 2 minutes for 10 minutes @ approx 70%
2.) String Cheese
3 rounds
Run 400m 
21 Pull-ups
*3.) 10 min EMOM
odd 5 Muscle Ups
even 5 Strict Deficit Handstand Push-ups 2x45lb/1x45lb
*4.) for time:
30 cal Assault 
30 Burpee Box Overs 30/24" (feetsies and handsies touch top of box)
*5.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk 
note: hips and hands to traverse down that bar. start at one end and end at the other then start next set of dips

09/07/2017
1.) 10 minute EMOM
5 Push Press 115/85lb
5 Toes to Bar
2.) Toes in the Sand
14 minute AMRAP
10 cal Row
25 Power Snatch 75/55lb
10 Bar Facing Burpees
*3.) 5 rounds of complex, add load each round
1 Power Clean
5 Front Squats
1 Split Jerk
note: rest no more that 2-3 minutes between sets
*4.) 20's
20 minute Row
20 minute Assault Bike
20 minute run
note: concentrate on position work. keep those hips back on the row, work on standing and sitting on the bike and on the run for the sake of all that's good stay off your balls
*5.) 3 rounds
10 Bent Over Row
10 Weighted GH Raise
10 Reverse Hyper
note: bent over row is with a barbell choose one weight that is light enough to get 10 unbroken but heavy enough that you can't get 11:)
09/08/2017
1.) Deadlift 5-3-2-2-2-1, every 2 minutes adding load each round
2.) Elizabeth
21-15-9
Cleans 135/95lb
Ring Dips
note: full cleans
*3.) 5 rounds
5 Single Arm Dumbbell Push Press 75/55lb
5 Strict Pull-ups
5 Single Arm Dumbbell Push Press 75/55lb
5 Strict Pull-ups
note: if you scale it should still be heavy to you
*4.) 100 Medball V-ups 20/14lb
note: every time you rest roll over and hit 15 push-ups

09/12/2017
1.) 4 Front Squats every 2 minutes for 10 minutes @ approx. 70%
2.) Isosceles
7 rounds
12 GHD Sit-ups
3 Muscle Ups
12 Push-ups
note: 12 minute cap
*3.) 3 rounds for time:
20 cal Assault Bike
20 Toes to Bar
note: concentrate on staying shy of that redline on the assault bike and maintain consistency though out 3 rounds
*4.) Overhead Squat 6-6-6-6 @ approx 60%
*5.) 10-8-6-4-2
Alternating DB Power Snatch 80/55lb
Burpee Box Overs 24/20"
09/14/2017
1.) Partner Medicine Ball Lateral Toss 8 minute AMRAP
20 reps @ 6', 10', 16', 10', 6',10', 16', 10', 6'...........
note: start with partners standing 6 feet apart (1 mat long way) complete 20 reps then 1 partner moves 4 feet further (1 mat long side and 1 mat short side) 20 reps then 6 feet further 20 reps and back down. alternate throwing direction every 10 reps
2.) Diesel 
9-6-3
Deadlift 355/245lb
Bar Muscle Ups
*3.) 10 minute EMOM
odd- Plank Hold
even- 10 Strict Press 95/65lb
*4.) Snatch 15 reps from blocks @ High Hang starting @ 50% working up to approx 75%
*5.) Back Squat 6-6-6-6 @ approx 65%, rest no more than 3 minutes between sets
*6.) 5 rounds
20m Handstand Walk
10 Reverse Hyper
09/20/2017
1.) Every 2 minutes for 12 minutes 3 Deadlift @ approx 75%
2.) Retro
5 rounds 
15 Dumbbell Thrusters 35/25lb
50m Overhead Dumbbell Walk 35/25lb
3.) Back Squat 3-3-3-3-3-3 @ approx 75%, rest no more than 2 minutes between sets
*4.) 3 sets of complex from Blocks @ High Hang Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50%
*5.) 50 Back Extension 
note: not for time but keep moving 
*6.) Tabata 
GHD Sit-ups
rest in parallel position
note: 20 seconds on 10 seconds off for 8 rounds

09/21/2017
1.) Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
note: scale pull-ups with jumping chest to bar pull-ups
*2.) Every 2 minutes for 10 minutes 7 cycled Push Press, add load each round
note: if you ain't cycling the barbell you ain't right
*3.) Front Squat 3-3-3-3-3 @ approx 80%, rest 3-4 minutes between sets
*4.) 3 rounds
10 Supinated Grip Bent Over Row 135/95lb
12 Reverse Hyper
note: scale weight as needed, row is meant to be unbroken
*5.) 10 minute AMRAP
10 GH Raise
20m Handstand Walk
*6.) 7 minute cap
15-10-5
Muscle Ups
Triple Unders

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