Warmup:
100m run
15 squats
100m run
10 pushups
100m run
10 leg swings
20m frog jump
80m run backwards
Then 105 lbs of front squat (2x5) and push press (2x4)
Workout:
5 rounds for time of:
5 thrusters (95 lbs)
7 pullups
200m run
10:51
Go big or go big.
How Much Ya Bench?
- Back squat 01 - 225 - 2.20.20
- Back squat 02 - 210 - 2.13.20
- Back squat 03 - 210 - 2.13.20
- Back squat 04 - 200 - 11.27.19
- Back squat 05 - 190 - 2.20.20
- Back squat 06 - 190 - 2.20.20
- Back squat 07 - 190 - 2.20.20
- Back squat 08 - 165 - 4.25.18
- Back squat 10 - 155 - 8.3.20
- Back squat 20 - 145 - 8.19.19
- Bench press 01 - 145 - 5.25.18
- Bench press 02 - 140 - 1.21.20
- Bench press 03 - 135 - 1.21.20
- Bench press 04 - 130 - 2.21.20
- Bench press 05 - 125 - 1.14.20
- Bench press 06 - 115 - 1.18.19
- Bench press 10 - 105 - 1.10.18
- Bench press 11 - 105 - 9.10.18
- Bench press 12 - 105 - 9.10.18
- Box Jump Height - 39" - 1.13.16
- Broad Jump 7'5" - 8.13.19
- Clean 1 - 170 - 4.6.16
- Clean 2 - 150 - 1.22.18
- Clean 3 - 150 - 1.22.18
- Clean 5 - 140 - 12.15.15
- Clean and jerk 1 - 165 - 4.6.16
- Clean and jerk 2 - 145 - 4.6.17
- DB bench press 10 - 2x45 - 12.10.19
- Deadlift 01 - 300 - 2.21.16
- Deadlift 02 - 285 - 2.3.19
- Deadlift 03 - 265 - 6.4.15
- Deadlift 04 - 253 - 8.28.20
- Deadlift 05 - 250 - 8.23.19
- Deadlift 06 - 225 - 4.17.19
- Deadlift 10 - 215 - 1.19.18
- Double unders - 105 consecutive - 3.10.12
- Floor press 1 - 145 - 4.5.16
- Floor press 2 - 135 - 2.1.17
- Floor press 3 - 120 - 4.30.12
- Floor press 5 - 120 - 1.10.11
- Floor press 8 - 85 - 1.29.18
- Front squats 1 - 185 - 12.30.19
- Front squats 2 - 175 - 12.16.19
- Front squats 3 - 165 - 12.9.19
- Front squats 4 - 155 - 3.2.16
- Front squats 5 - 155 - 2.24.20
- Hang clean 1 - 145 - 1.24.15
- Hang clean 2 - 145 - 1.4.16
- Hang clean 3 - 145 - 1.4.16
- Hang clean 5 - 125 - 12.10.15
- Hang power clean & jerk 5 - 85 - 3.23.09
- Hang power clean 3 - 145 - 1.4.16
- Hang power clean 4 - 140 - 8.7.20
- Hang power clean 5 - 135 - 8.12.20
- Hang power clean 6 - 135 - 8.12.20
- Hang power snatch 1 - 100 - 5.28.19
- Hang snatch 2 - 95 - 12.11.18
- Hang squat clean 1 - 165 - 9.14.19
- Hang squat clean 2 - 135 - 1.20.15
- Hang squat clean 3 - 125 - 1.20.15
- Hang squat clean 5 - 105 - 4.29.09
- Hang squat snatch 3 - 55 - 6.15.09
- Jerk 2 - 145 - 1.23.19
- Jerk 3 - 140 - 1.25.16
- Overhead squat 1 - 135 - 2.10.16
- Overhead squat 3 - 110 - 1.30.13
- Power clean & jerk 1 - 165 - 4.6.16
- Power clean & jerk 2 - 130 - 5.27.09
- Power clean 1 - 170 - 4.6.16
- Power clean 2 - 160 - 11.18.19
- Power clean 3 - 155 - 3.4.19
- Power clean 5 - 140 - 12.15.15
- Power snatch 1 - 115 - 4.17.17
- Power snatch 2 - 105 - 5.9.18
- Power snatch 3 - 95 - 4.16.18
- Pullups, strict, unbroken - 7 - 5.14.19
- Push press 1 - 145 - 12.8.19
- Push press 2 - 135 - 12.8.19
- Push press 3 - 130 - 8.8.18
- Push press 5 - 120 - 8.10.20
- Push press 6 - 105 - 12.7.18
- Shoulder press 1 - 110 - 10.22.19
- Shoulder press 2 - 100 - 7.11.18
- Shoulder press 3 - 95 - 7.3.16
- Shoulder press 4 - 95 - 2.2.20
- Shoulder press 5 - 90 - 1.3.16
- Shoulder Press 6 - 85 - 8.27.18
- Shoulder press 8 - 75 - 8.27.18
- Snatch 1 - 115 - 4.17.17
- Snatch 2 - 105 - 5.9.18
- Snatch 3 - 95 - 4.12.17
- Squat clean 1 - 160 - 7.23.16
- Squat clean 2 - 145 - 12.16.18
- Squat clean 4 - 135 - 12.31.15
- Sumo deadlift 1 - 275 - 12.2.19
- Sumo deadlift 2 - 235 - 12.2.19
- Sumo deadlift 3 - 225 - 11.25.19
- Sumo deadlift high pull 5 - 75 - 8.18.09
- Thrusters 1 - 130 - 4.12.16
- Thrusters 3 - 120 - 1.12.16
- Thrusters 5 - 100 - 4.5.19
- Weighted Chinup - 30 - 4.5.16
- Weighted Pullup - 32.5 - 7.23.16
Benchmark Times
- 1 mile run - 7:10 - 9.29.18
- 100 cal bike - 9:19 - 5.7.17
- 100 pullups - 11:02 - 3.21.19
- 1k row - 3:58.9 - 1.28.16
- 200 cal bike - 19:58 - 12.7.19
- 250m row - 0:52.0 - 6.15.11
- 2k row - 8:19.4 - 7.3.19
- 30 Muscle Ups - 6 weeks, 4 days, 13 hours, 52 minutes - 5.4.10
- 3k row - 12:54 - 10.22.19
- 4k row - 18:51 - 5.27.16
- 500m row - 1:49.7 - 2.24.16
- 800m run - 3:27 - 4.1.13
- Angie - 24:45 - 3.21.19
- Annie - 5:51 - 5.17.12
- Badger - 1+45 - 5.12.17
- Barbara - 39:12 - 3.22.18
- Bat Wings - 9:07 - 1.6.20
- Callahan - 15:26 - 3.14.09
- Chief - 20 rounds - 3.31.09
- Christine - 13:39 - 2.22.19
- Cindy - 14 rounds plus 5 pullups - 7.28.09
- CrossFit Total - 575 - 12.13.15
- Danny - 32:01 - 3.17.09
- Diane - 13:17 - 8.3.09
- DT - 10:50 - 12.30.19
- Elizabeth - 10:16 - 7.8.19
- Fight Gone Bad - 267 - 2.5.19
- Filthy Fifty - 30:25 - 1.9.20
- Flight Simulator - 5:31 - 5.17.16
- Fran - 7:25 - 4.4.16
- Glen - 49:50 - 8.29.19
- Grace - 3:22 - 3.24.16
- Griff - 13:26 - 8.16.09
- Helen - 10:54 - 8.27.18
- Jackie - 9:44 - 4.5.19
- Josh - 14:01 - 3.26.09
- JT - 20:34 - 7.24.19
- Karabel - 15:00 +22 - 12.12.19
- Karen - 9:00 - 3.7.16
- Lynn - 44 @ 125 - 5.25.18
- Murph - 62:10 (14 lb weight vest) - 6.1.19
- Nasty Girls - 11:27 (jumping bar muscle ups) - 1.3.20
- Nate - 10+0 - 10.2.19
- Pushup/Situp Ladder of Doom - 19:47 - 12.11.16
- Randy - 7:23 - 8.29.17
- TD - 13:54 (85 lbs) - 4.20.09
- Zeus - 2 rounds + 9 w/ 30 min time cap - 5.29.17
Labels
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Blog Archive
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2009
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May
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- Warmup:100m run15 squats100m run10 pushups100m run...
- Can't remember the warmup.Workout:Power clean & je...
- Warmup:400m run3 rounds each, 20 seconds on, 10 se...
- Warmup:4 rounds of:20 stepups with 20 lb. barbell ...
- Warmup:400m run5 shoulder press5 reps of new barbe...
- Super Track Tuesday
- Warmup:400m run35 lb barbell work:10 deadlifts5 ha...
- Warmup:4 rounds of:250m row~15m frog jumps3 Turkis...
- Warmup:400m runMed ball clean complex (sets of 5)2...
- Warmup:15 squat jumps20 flutterkicks20 sumo deadli...
- Warmup:100m run50m backwards run10 squats150m run1...
- Warmup:400m run2 minutes of 20 seconds on 10 secon...
- Grace
- Will's warmups are insane.Warmup:Some leg kicks, a...
- Warmup:Leg swingsArm swingsThen, w/ 35-lb barbell,...
- Warmup:Leg swings200m run5 kb swings (12 kg)10 kb ...
- Warmup:2 rounds of:400m run10 burpeesThen some PVC...
- I was pretty tanked from JT, so I rested Friday. S...
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