Yvonne Otero

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Benchmarks

Workouts
Fran9:01
Helen:00
Grace6:09
Isabel:00
Jackie:00
Lifts
Back squat175 lbs
Deadlift205 lbs
Clean & Jerk95 lbs
Snatch65 lbs
Front Squat0 lbs
Overhead Squat60 lbs

WODS

02/02/2018
1.) Lurong Chipper with a Cherry
7 minute AMRAP
30 Deadlift 225/135lb
60 Wallballs 20/14lb
90 Double Unders
Max Effort Bar Muscle Ups
*rest 5 minutes
2.) CrossFit HQ WOD 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (5 Around the Worlds)
15 burpees
30 single-leg squats, alternating (Single Leg Box Squats)
note: scaled movements are linked 


 

02/06/2018
1.) Every 2 minutes for 5 rounds complete Snatch Complex @ approx 70%
1 Snatch Extension
1 Snatch High Pull
1 Snatch
2.) Roots
27-21-15-9
cal Row
Dumbbell Push Press 50/35lb
GHD Sit-ups
*3.) 3 rounds
20m Dumbbell Farmer Carry 50/35lb
15 Dumbbell Hang Power Cleans 50/35lb
20m Dumbbell Farmer Carry 
15 Burpees Over Dumbbells
*4.) 5 rounds
10 Dumbbell Single Arm Over head Squats (5 each arm) 85/60lb
10 Parallel Ring Rows
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
20/17 cal Assault Bike
*6.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Back Extension
02/08/2018
1.) Partner Frantasy Land
For time:
21-15-9 reps of:
   95/65lb. thrusters
   Pull-ups
15-12-9 reps of:
   115/85lb. thrusters
   Chest-to-bar pull-ups
12-9-6 reps of:
   135/95lb. thrusters
   Bar muscle-ups
note: partition as you wish
*2.) EMOM for 10 minutes
odd: 5 Push Press 205/145lb
even: 5 Strict Muscle Up
note: scale muscle ups reps not style
*3.) Randy 
75 Power Snatch 75/55lb
Annie
50-40-30-20-10
Double Unders
Sit-ups
*4.) 5 rounds
5 Deadlift starting at approx 65%, adding load each round
15 Bar Facing Burpees
rest 1:1
*5.) 3 rounds
25 Push-ups
25 Kettle Bell Swings 1.5/1 pood
*6.) 15 minute AMRAP
15 Back Extension
10 Wall Facing Squats
10 Ring Dips
*7.) 3 x 15 Reverse Hyper
02/09/2018
1.) Lurong WOD Toes to the Sky
13 minute cap:
Row 50 cal
then 4 rounds of
10 Overhead Squat 115/75lb
10 Toes to Bar
**if time permits no. 2 will be done in class**
2.) Every 2 minutes for 20 minutes complete Clean Complex @ approx 70%
Floor to Hang, pause 3 seconds
Floor to High Hang, pause 3 seconds
Floor to Extension
Floor to High Pull
Clean & Jerk
note: reset as needed each time bar touches floor
*3.) 5 rounds
50m Kettle Bell Carry 1.5/1 pood
10 Kettle Bell Clean & Jerk (5 right arm/5 left arm) 1.5/1 pood
*4.) 10-8-6-4-3
Strict L-sit Pull-ups
Strict Handstand Pull-ups
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*6.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy


02/12/2018
1.) Every 3 minutes complete 
Strict Press 5-5-3-3-1
10 Bent Over Dumbbell Rows
2.) Muppet Dog
12 minute AMRAP
Add 1 rep each round
1 Deadlift 355/245lb
1 Muscle Up
11 cal Assault Bike
Note: 2/2/12, 3/3/13, etc. 
*3.) EMOM for 20 minutes @ approx 70%
1 Snatch High Pull
1 Snatch 
*4.) Partner Carry
2 Barbells Loaded at 225/155 (185 m/f)
100m Barbell Farmer Carry 
Every time barbells are set down 10 synchro Bar Facing Burpees over both bars (1burpee jump jump =1)
*5.) for time
10-8-6-4-2 Bench Press
5 Legless Rope Climb / 4 Rope Climb /3 Legless Rope Climb / 2 Rope Climb / 1 Legless Rope Climb
Note: 10/5, 8-4, 6/3, 4/2, 2/1
*6.) 5 Rounds 
10 Reverse Hyper
20 Back Extension
15 Hollow Rocks (back and fro equals 1)

02/13/2018
1.) Triscuit
3 rounds
30 Walking Lunge
5 Wall Walks (nosey & toesies)
30 Air Squats
2.) Every 3 minutes 6-4-4-2-2
Back Squat
Dumbbell Step Ups 30/24" 50/35lb
note: work up to approx 60% for first load
*3.) 20 min AMRAP of Complex @ approx 60%
1 Clean High Pull
1 Clean Extension
1 Floor to High Hang (3 sec pause)
1 Floor to Hang (3 sec pause)
1 Clean & Jerk
Note: never let go of the bar and stay loaded entire movement
*4.) 5 rounds
20m Overhead Kettlebell Walk 2/1.5 pood (2)
20 Kettlebell Swings 2/1.5 pood (1(duh))
*5.) 5-3-3-1-1 
Weighted Pull-up 
Bar Muscle Up
As soon as last rep completed 
1 minute AMRAP 
Strict pull-ups 
*6.) 7 minute AMRAP
10 GHD Sit-ups 
10 Cal Ski Erg
02/14/2018
1.) Every 2 minutes Push Press 6-5-3-3-1, start @ approx 60% adding load each round
2.) Fool 
21-15-9
cal Row
Deadlift 95/65lb
Hang Power Clean 95/65lb
Strict Press 95/65lb
*3.) for time:
12 minute cap
10 Snatch 135/95lb
15 Box Overs 24/20"
8 Snatch 155/105lb
15 Box Overs 24/20"
6 Snatch 185/125lb
15 Box Overs 24/20"
4 Snatch 205/135lb
15 Box Overs 24/20"
2 Snatch 225/145lb
15 Box Overs 24/20"
Note: power or full Snatch allowed
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 2 minutes between sets
*5.) 100 Push Ups
Every time you break complete 20m Handstand Walk, dropping to knees constitutes break holding in some form of plank while you rest is ok 
*6.) EMOM for 10 minutes
Odd: 10 GH Raises
Even: 10 Wide Grip Strict Pull-ups 
Note: wide grip means hands outside of shoulders 
02/16/2018
1.) Lurong Super 8 Re-Test
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24"
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings 
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3x45/2x45
note: get low 
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows
02/21/2018
1.) Every 90 seconds for 5 rounds:
10 Overhead Squat 115/85lb
10 Toes to Bar 
2.) No Answer
7 minute AMRAP
32 Double Unders
16 Dumbbell Box Step-ups 24/20", 50/35lb
8 Bar Muscle Ups
then no rest
5 minutes to establish 1RM Clean & Jerk
note: for the c&j bar must be locked out overhead prior to time expiring for it to be a counted rep
*3.) 5 rounds
50m Kettle Bell Carry 2/1.5 pood (2 kbs)
10 Handstand Push-ups
*4.) 5 x 500m Row, rest 1:1
*5.) 5-4-3-2-1
Power Clean 225/155lb
Muscle Up
note: power clean is meant to be touch n go so scale weight accordingly
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
02/22/2018
1.) Gymnasty Mobilenasty
7 min cap:
30 Chest to Bar Pull-ups
30 Burpees
12-15 minutes (3 min per leg)
Partner Quad Smash
7 min cap:
3 rounds
5 Muscle Ups
30 Abmat Sit-ups
12- 15 minutes (3 min per side)
Piriformis Smash
Pec Smash
7 min cap:
30-20-10
Walking Lunge
Handstand Push-ups
Remainder of Class
Shoulder Smash/Lat Smash
Note: all Partner mobility can be done individually as well
*2.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 60%
Note: cycle 
*3.) 1 Snatch Extension->1 Snatch EMOM for 10 minutes @ approx 80%
*4.) 5 rounds 
20m Handstand Walk
10 Triple Unders 
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
10 Rope Pull-ups 
*6.) 3 rounds
25 Hip Extension
15 Bent Over Dumbbell Row 
02/23/2018
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Read the scorecard for full event details.
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Whiteboard
Aurora workout
Death by thrusters and running followed by deadlifts and bar facing burpees
12:30, DU cap, RX weight
205# BS, DU 81 & 52 @ 3 min cap
185 # BS
Community WOD
BS 215#
10:24. 135#DL
185#BS + Extra stuff
Bs 185 last round 195
18.1 for 7 rounds
Plank for:30 versus DB work (back)
Community wod
Community with the fam
BS 185. 5:36ish behind Buntin. EC stuff
Did some squatting and 8:53
DU attempts for 3 min, 35 DL @ RX weight (didn’t do 50 bc I’m a wimp). 125# BS. Community WOD.
Community WOD
Back squats @ 155#; rowing/plank done in 19:05
7:35, BS 190#
170# BS, mercy @ 155# DL, 5 rounds Row/Plank. It’s worth noting that FATIGUED DU’s are a whole new monster. :)
Squats @ #185
Free WOD w/ MJ then squatting with Grant and Donn @ 225#
7:15, 165# BS
Kept backsquats relatively light today. Free WOD with Ness
165# BS 10:10
Double under speed bump as usual 😅