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3×5 Back squats @ 65kg

1×5 Front-rack squat press @ 20kg

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1:00 Plank party

5x10es KB C&J LC @ 16kg KB

25 Swings 2H
25 Swings 1H @ 20kg KB

2×10 Goblet squats @ 20kg KB
2×5 Ruasian twists @ 20kg KB

with Niel

1:00 Plank party. Very weak.

4x10e.s. KB C&J long cycle @ 16kg

10 SLDL @ 24kg KB e.s.
2x 15-20 Russian twists @ 16kg KB

100 Swings 1H @ 16kg KB alt every 10
20 Goblet squats @ 16kg KB
100 Squats
20 KB Piston press @ 12.5kg DBs

5×20 KB Swings (mix) @ 24kgKB

5 Rounds:
5 Renegade rows
5 Thrusters
@ 12.5kg DBs

Skip 5 min

2:00 plank

3×5 Front squats @ 50kg

1×5 Deadlifts @ 90kg

Plank party

2 x 10 KB C&J long cycle e.s.

Coffee

Run 5k
+
3×10 Push ups
24 Swings @ 24kg KB
2×20 Supine glute extensions es
2×10 SLDL @ 24kg KB
2:00 Plank


August 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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