Theresa Rosenquist

Square wodmother1

Benchmarks

Workouts
Fran6:08
Helen12:34
Grace6:14
Isabel:00
Jackie11:07
Lifts
Back squat205 lbs
Deadlift300 lbs
Clean & Jerk130 lbs
Snatch100 lbs
Front Squat180 lbs
Overhead Squat120 lbs

WODS

09/02/2018
1.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
09/03/2018
09/04/2018
1.) 10 Back Squat every 3 min for 3 Rounds then take of approx 10% of load and complete 1 max effort set
Note: Use load within 10% of 10RM. If you have no baseline find a doable 10 rep load and use that. 
*2.) Repeat above scheme with: Push Press/Bench Press/Military Press(behind the neck strict press)
1.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*2.) 3 rounds
15 Overhead Squat 115/85lb
100 Double Unders
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*4.) 5 Rounds for time:
10 Alternating Dumbbell Power Snatch 50/35lb
10 Hand Release push-ups 
*5.) 7 minute AMRAP 
9 Chest to Bar Pull-ups 
12 cal Row
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Left Side Plank
1 minute Plank
1 minute Right Side Plank
1 minute Plank
Note: Continue as an AMRAP until 20 minutes expire
09/05/2018
1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it. 
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds 
10 Alternating Pistol Squats with 1.5/1 pood Kettlebell (Held goblit style)
20 Alternating Box Step Ups 24/20”, no load
1.) Twitch
Row 30 cal
21-15-9
Deadlift 225/155lb
Pull-ups 
Row 30 cal
*2.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
*3.) 12 minute AMRAP 
30 Wallballs 20/14lb
3 Rope Climbs
*4.) 9-7-5
Clean & Jerk 225/155lb
Muscle Ups 
Note: Clean can be any style
*5.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension

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) 

09/07/2018
1.) 10 min EMOM 
3 Push Press @ 10RM weight 
Then drop approx 10% and do one Max Effort(ME) set approx 1-2 minutes after EMOM is complete
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Send It
17 minute AMRAP 
25 Air Squats 
25 Step Ups 24/20”
15 Hand Release Push-ups 
15 Hip Extensions 
5 Ring Muscle Ups 
5 Bar Muscle Ups
*2.) 3 Deadlift Every 3 minutes for 6 rounds @ approx 75%
*3.) 5 Rounds for time
20’ Standing Sled Pull 200/100’
20’ Handstand Walk
*4.) 50 Back Extension 
Note: Slow and precise
09/10/2018
1.) Nate
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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.
09/11/2018
1.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning
2.) Partner Monti
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Partner "Monti"
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. snatches, 10 reps  (alternate every rep)
note: The cleans and snatch can be done full or power, both male and female will use a 20" box. Athletes will have their own bars on the Step Ups holding on to the bar the entire step up portion. 
*3.) Do as written
A.) 20 minutes to warm up to 5RM Power Jerk 
B.) 20 minutes Assault Bike 
At the top of every minute for 20 seconds complete all out sprint
Note: During the time you’re not sprinting you should pick a watt and try to maintain as this is for max cal 
C.) Two Rounds at 3 minutes 
ME Power Jerk @ 95% of 5RM
ME Power Jerk @ 90% of 5RM
D.) 1 minute ME Assault Bike cals 
*4.) You can do one of these in place of the Power Jerk: Back Squat/Push Press/Bench Press 
*5.) 3 Rounds 
20 Back Extension
10 Bent Over Supinated Grip Barbell Row, heavy but beautiful 




09/12/2018
1.) 15 minutes to work up to a 3RM Power Snatch @ Hang position. Bar cannot be dropped during 3 reps. 
2.) Salt Lick
10 minute AMRAP 
7 Right Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull-ups 
7 Left Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull Ups 
3.) 2 Rounds 
2 minute AMRAP of 
Snatch from Hang Position @ 95% of 5RM 
2 minute to change load
2 minute AMRAP of 
Snatch from Hang Position @ 90% of 5RM 
Note: Just keep lifting for 2 minutes 
*4.) Every 2 minutes for 3 rounds working up to a 5RM Snatch Deadlift
Then 
Every 3 minutes for 2 rounds 
ME @ 95%
ME @ 90%
*5.) 5 rounds of 5 Bulgarian Split Squats, Right then Left legs. Add load each round. 
*5.) Overhead Squat 6-6-6 @ approx 75%
Note: Rest no more than 3 minutes between sets 
*6.) 10 Rope Climbs for time
*7.) for time:
30 GHD Sit-ups 
25 Hang Power Clean 115/85lb
10 Bar Muscle Ups 
25 Hang Power Clean 115/85lb
30 GHD Sit-ups 


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 πŸ™‚
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

09/16/2018
1.) 14 minute Snatch AMRAP working up to Heavy Single
2.) Vt
11 minute cap
20’ Handstand Walk
100 Double Unders 
40’ Handstand Walk 
75 Double Unders 
40’ Handstand Walk
100 Double Unders 
20’ Handstand Walk
*3.) 2 Front Squat every 90 seconds for 5 rounds working up to session 2RM
*4.) 10 minute Sandbag Bearhug Hold
Note: Record total time held within 10 minutes
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 





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