Acceleration 4-5
3x 10s 10mph 15%
3x 10s 10mph 20%
3x 10s 10mph 25%
3x 10s 9mph 30%
6x 8s hold 12mph 40%
3x 6s cords 14mph 20%
3x 6s cords 14mph 15%
3x 6s cords 16mph 15%
1x 6s 14mph 1.5%
1x 6s 15mph 1.5%
Skip last 10 flat sprints because tourney this weekend
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
- 1 mile run
- 1.5 mile run
- 100 cal bike
- 100 pullups
- 100 pushup challenge
- 100m run
- 10k run
- 12 Days of Christmas
- 180 box jumps
- 1k row
- 200 cal bike
- 200m run
- 20m backpedal
- 20m sprint
- 250m row
- 2k row
- 3 mile run
- 30 yd dash
- 300 yd shuttle
- 300m run
- 30X0
- 3k row
- 40 yard sprint
- 400m backwards run
- 400m run
- 4k row
- 5-10-5
- 50 cal bike
- 500m row
- 50m run
- 5k run
- 60 yd shuttle
- 600m run
- 800m run
- acceleration plyos
- acceleration sprint
- acceleration stability
- agility ladder
- Amanda
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- arch rock
- archer pushups
- Arnold press
- back extensions
- back squat
- Badger
- band pullaparts
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- bench press
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- chinup hang
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- cuban press
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- dancing
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- db bench press
- DB calf raises
- db curls
- db front squat
- db hammer curl
- db hang power clean
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- DB jump shrugs
- DB reverse fly
- db skull crusher
- db stepovers
- db thruster
- De La Cedra
- dead hang pullups
- deadlift
- Deck of Cards
- deck squat jumps
- depth pushups
- Diane
- dips
- double squat wall ball
- double under
- dragon flags
- DT
- dumbbell clean and jerk
- dumbbell thrusters
- Elizabeth
- Everest
- farmer carry
- fartleks
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- filthy fifty
- fist pushups
- Flight Simulator
- floor press
- flutterkicks
- Foundations
- Fran
- front squat
- ghd
- Glen
- goblet cossack squats
- goblet squats
- good mornings
- Grace
- Granite Games
- Griff
- hamstring curl
- hand to hand kb swing
- handstand pushups
- handstand walk
- handstands
- hang clean pull
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- hang power snatch
- hang snatch
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- hang squat clean and jerk
- hang squat cleans
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- hang thruster
- hanging L sit
- haul
- helen
- high hang clean
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- hip extensions
- hollow body roll
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- Hotshots 19
- hurdle hop
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- Jackie
- Jefferson curl
- jerk balance
- Jim Beam
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- JT
- jump over box
- jumping dips
- jumping jacks
- jumping lunges
- jumping pullups
- jumprope
- Karabel
- Karen
- kb
- kb burpees
- kb clean
- kb front rack carry
- kb front rack reverse lunges
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- kb overhead press
- kb overhead squat
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- kb push jerk
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- kb row
- kb snatch
- kb split squat
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- knee tuck hold
- kneeling strict press
- KTE
- L pullups
- L sit DB press
- L-sit chinups
- lateral jump
- lateral kb swing
- Level 1 Cert
- Loredo
- lunges
- Lynn
- mb oh reach
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- mb rainbow slam
- med ball clean and jerk
- med ball cleans
- med ball pushups
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- med ball slam
- med ball thrusters
- Medball Overhead Reach
- military press
- mobility
- mountain climbers
- Murph
- muscle snatch
- muscle up negatives
- muscle up transition pull
- muscle ups
- Nasty Girls
- Nate
- natural leg extension
- Nemefit
- olympic lifting class
- one leg front squats
- one leg glute raises
- Orange Juice
- overhead hold
- overhead squat
- overhead step ups
- overhead weight situps
- P-Bar L Sit
- paloff press
- Panic Breathing
- parallel bar walk
- parallel leg hang
- parallelette handstand pushups
- partner leg throwdowns
- pendlay row
- penguin double tap jumps
- pike pushups
- pillar suicides
- pistols
- plank
- plank kb pull through
- plank kick throughs
- plyo pushups
- power clean
- power clean and jerk
- power shrugs
- power snatch
- power wall ball
- PR
- preach db curls
- pro agility drill
- pukey
- Pulling Annie Up
- pullup pullovers
- pullup shrugs
- pullups
- push jerk
- push press
- Pushing Annie Up
- pushup plank
- Pushup/Situp Ladder of Doom
- pushups
- quarter squat jump
- Randy
- renegade row
- rfess
- ring chinups
- ring dips
- ring kip swings
- ring kip to hip pulls
- ring L sit
- ring plank
- ring pullups
- ring pushups
- ring rows
- ring support hold
- Romanian deadlift
- rope climb
- rope pulls
- rope triceps
- row
- run
- Running Annie
- Russian twist
- sandbag carry
- sandbag thrusters
- seal walk
- SEALFIT
- seated db press
- seated pullups
- Sectionals
- shoulder press
- shoulder taps
- shuttle run
- side plank
- single arm glute bridge floor press
- single arm plank
- single arm ring row
- single arm Russian kb swings
- single leg deck squat
- single leg double under
- single leg glute bridge
- single leg RDL
- single unders
- situps
- skaters
- sled push
- snatch
- snatch balance
- snatch deadlift
- snatch grip deadlift
- snatch grip push press
- snatch push press
- snow angels
- spin
- split jerk
- squat clean and jerk
- squat clean thruster
- squat cleans
- squat jumps
- squat snatch
- squats
- step ups
- suitcase carry
- sumo deadlift
- sumo deadlift high pull
- Super Skills Thursday
- Super Track Tuesday
- supermans
- supine pullups
- surfing
- Tabata
- tall split jerk
- Tatts
- TD
- The Seven
- thruster
- toprope climbing
- Triathlon
- triple under
- TRODO
- tryouts
- ttb
- tuck jumps
- tuck ups
- turkish getup
- up downs
- updowns
- V-ups
- vertical jump test
- vinyasa
- waiter walk
- wall ball
- wall pushups
- wall sit
- wall walks
- warrior makers
- weight vest
- weighted chinup
- weighted dips
- weighted overhead walk
- weighted pistols
- weighted plank
- weighted pullup
- weighted squat jump
- weighted walking lunges
- Wilbur
- Will Special burpees
- WOW
- Zercher squats
- Zeus
Links
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2015
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August
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- Acceleration 4-7 2x 20s 10mph 20% 2x 6-6-6 run-re...
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- Acceleration 4-5 3x 10s 10mph 15% 3x 10s 10mph 20...
- Back squat 5-3-2 @ 35-85-135 Then 2 rounds of: 5 ...
- 4 rounds of: 500m row 20 goblet squats @ 20kg 15 b...
- Acceleration 4-4 1x 10s 10mph 25% 4x 4s 8mph 40% ...
- Acceleration 4-3 1x 20s hold 8.4mph 15% 1x 15s ho...
- Acceleration 4-2 2x 20s 8mph 10% 2x 20s 8mph 20% ...
- Snatch complex @ 35 lbs 3 power snatch + 3 overhea...
- Shoulder Press 10-8-2-5-5-5-5-5 @ 35-55-85-75-75-7...
- First chunk of Acceleration 4-1 (OMG LEVEL 4): 1x...
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