Ten Hundred Percent

Tuesday, August 3, 2010

70 burpees

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run D: (x6, 3 each side) lateral shuffle 10m, shuffle back to start, shuffle back 10m, explode immediately into forward sprint for 40m
rest 30s

shuttle run E: (x6) run forward 10m, stutter to backward run back to start, stutter to forward run 10m, stutter to forward sprint for 40m
rest 30s

8x 50m stride into 50m sprint, rest 45 sec

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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