OK GO!

Various planks / hollow rock @ 1:00 each

10 x 5 1H OSH es @ 16kg KB

Various glute med work.

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2×10 Squat @ 20kg bar
2×5 Build to work weight
3×5 Back squat @ 70kg

3x30sec Palms-up DB balance @ 5kg DBs

25 Bastard complex @ 12.5kg DBs
= 10:30

50 Burpees
= 7:00ish

3:00 assorted lunges

3x
10 Renegade rows
10 Reverse lunges
@ 12.5kg DBs

3×5 Deadlift
70, 75, 80kg

25 Bastards
25 RMM
= 27:00ish

Then…
3x
5 DB suitcase jumping squats
5 Box jumps (unweighted)

All @ 12.5kg DBs

Two rounds:

10 KB rack squats @ 2x16kg KBs
2:00 Burpees
Rest

10 Push Press @ 40kg
2:00 Burpees
Rest

Burpees = 22, 20, 20, 18

Run 5k
= 24:58

21-15-9
Swings (after 9 slam balls)
Burpees
= 7:09

January 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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