Benchmarks & PR's

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Amanda

9-7-5 reps of MU, Squat snatch (135/95)

Angie

For time: 100 each of pull-ups, push-ups, sit-ups, and squats
12/24/2012RX27:34PR

Annie

50-40-30-20-10 Double unders and sit-ups
6/28/2016RX7:19PR
4/8/2016RX7:42
1/31/2013RX11:29

Fran

21-15-9 of thrusters (95/65) and pull-ups
4/7/2017RX7:14PR
1/29/2016RX7:16
9/12/2013RX9:55
Finally, RX and under 10 minutes!
11/16/2012SC9:49
75# thrusters
10/11/2012SC12:20
75# thrusters

Grace

30 Clean & Jerks for time (135/95)
2/16/2017RX3:28PR
3/21/2015RX4:32
1/21/2015RX5:55
10/12/2013RX7:28
Barbells for Boobs event
3/18/2013RX10:21
First ever RX Benchmark WOD

Helen

3 RFT of 400m run, 21 KBS (55/35), 12 pull-ups
10/12/2013RX13:21PR

Isabel

30 Snatches 135/95
5/12/2017RX8:18PR
All 30 as squat snatches

Jackie

1000m row, 50 thrusters (45), 30 pull-ups
5/9/2013RX11:24PR

Karen

150 Wall Balls (20/14)
8/14/2013RX10:30PR
3/24/2013RX11:39

Nancy

5 RFT of 400m run, 15 OHS (95/65)
10/4/2013RX19:40PR

CrossFit Total

Combined weight of Back Squat, Press, and Deadlift

Fight Gone Bad

3 Rounds of 1 min each of Wall Ball, SDHP, Box Jump, Push Press, Row
11/7/2013RX239PR
90, 80, 69
12/2/2012RX188
64, 61, 63

Filthy Fifty

50 reps each of Box Jumps, Jumping PU, KBS, Walking Lunges, K2E, Push Press (45/35), GHD Back Ext, Wall Ball (20/14), Burpees, DU
11/14/2013RX33:18PR

GI Jane

100 Burpee pull-ups

Nasty Girls

3 RFT of 50 squats, 7 MU, 10 hang power cleans (135/95)

Randy

75 Power snatches @ 75#
6/17/2015RX8:15PR
Sets of 5 throughout.
5/27/2015RX8:48

Back Squat

8/19/2015RX350PR
3/16/2015RX345
1/31/2015RX340
Team throwdown
11/10/2014RX320
6/12/2014RX315
1/28/2014RX310
12/27/2013RX300
9/10/2013RX275
5/6/2013RX255
10/15/2012RX245

Back squat 3RM

11/26/2018RX260
5/15/2015RX315PR

Bench Press

6/23/2015RX225PR
5/18/2015RX220
5/6/2015RX215
2/25/2015RX205
5/14/2013RX190
4/25/2013RX185
12/31/1969RX175

Bench Press 3RM

5/15/2015RX205PR

Clean

1/20/2016RX240PR
7/19/2015RX235
1/28/2015RX230
5/11/2014RX225
3/5/2014RX175
2/25/2014RX205
9/11/2013RX200
6/25/2013RX195
5/28/2013RX175
4/8/2013RX165
1/6/2013RX160
11/5/2012RX145

Clean & Jerk

9/23/2015RX227PR
8/28/2015RX225
3/12/2015RX215
2/28/2015RX210
Opens 15.1a
2/14/2015RX205
12/22/2014RX200
Worked with a partner to pace the lifts. Started with a couple sets of 3, then 1, 1, 1, etc.
6/25/2014RX195
6/20/2014RX180
5/21/2014RX175
2/5/2014RX165
10/4/2013RX155

Clean 3RM

8/2/2015RX215PR

Deadlift

1/4/2016RX365PR
5/7/2015RX350
3/4/2015RX325
1/31/2014RX315
8/23/2013RX300
5/6/2013RX265
3/25/2013RX245
3/22/2013RX235
1/5/2013RX225
12/6/2012RX215
11/8/2012RX200

Deadlift 3RM

11/25/2015RX335PR
11/17/2015RX330
5/7/2015RX315

Front Squat

9/20/2018RX185
First day back
11/16/2015RX296PR
10/23/2015RX295
2/25/2015RX285
1/8/2015RX275
1/30/2014RX270
1/23/2014RX265
1/9/2014RX255
9/18/2013RX235
9/3/2013RX225
8/9/2013RX215
3/26/2013RX205
10/11/2012RX200

Front squat 3RM

6/8/2016RX256PR
6/24/2015RX255
5/15/2015RX245

Jerk

12/31/2015RX235PR
11/21/2015RX230
11/21/2015RX230
11/5/2015RX228
Push jerk
8/28/2015RX225
2/28/2015RX210
Opens 15.1a
2/11/2015RX205
6/25/2014RX195
5/21/2014RX175
4/8/2014RX165

Overhead Squat

8/31/2015RX165PR
9/22/2013RX150
6/6/2013RX145

Press (Strict)

10/27/2015RX165PR
8/18/2015RX160
3/16/2015RX150
3/13/2015RX145
9/19/2014RX125
5/6/2013RX115

Press (Strict) 3RM

8/13/2015RX145PR

Push Jerk

11/5/2015RX228PR

Push Press

9/15/2015RX215PR
6/18/2015RX205
12/3/2014RX165#
6/4/2014RX155
10/9/2013RX150

Snatch

12/30/2015RX170PR
8/25/2015RX167
1/27/2014RX165
12/7/2013RX155
11/20/2013RX150
9/22/2013RX145
2/10/2013RX135
1/24/2013RX125
10/26/2012RX115
10/23/2012RX105
10/18/2012RX95

Snatch Balance

5/7/2015RX115PR

Sumo Deadlift

11/13/2014RX335#PR

Thruster

12/18/2015RX205PR
1/21/2015RX185
6/3/2014RX155
11/5/2013RX145

Monday - 11/26/2018

  
Strength
Back squat 3RM
Worked up to 260#

WOD
AMRAP 10
10 Burpees
10 Box jumps
10 KBS @ 35#
Finished 3 rounds + 6 reps

Unbroken push-ups: 17

Monday - 10/25/2018

  
Back at Crossfit Somerville for a WOD that looked harmless but left me on the floor gasping for air.

Strength
Handstand work
This was a mix of wall climbs, kick ups, and freestanding handstand practice.

WOD
4 RFT
10 Pushups
15 Wall ball shots
20 KBS
Finished in 10:50. The first 2 rounds felt good, then the suck started.

Monday - 5/1/2017

  
Strength
Front squat

5-5-5-3-3-3
Worked from 135# up to 235#

MetCon
For Time

50 Burpees
20 Squat cleans @ 95#
Finished in 9:38. Did burpees to a target to keep those consistent.

Friday - 4/28/2017

  
MetCon
"BULL"

2 Rounds
200 DU
50 OHS @ 75#
50 Pull-ups
1 mile run
45 minute time cap
I finished the first round, then got 200 more DU and struggled through 50 more OHS. I was over the time cap by then, and could barely stand so I had to stop.

Thursday - 4/27/2017

  
Strength
Hang power cleans

EMOM 12 : 3 reps
Worked from 115# up to 175#

MetCon
AMRAP 10

200m run
10 pull-ups
4 rounds working on butterfly pull-ups.

Tuesday - 4/25/2017

  
Strength
Split Jerk

4-4-4-2-2
Worked up to 185# for 2.

MetCon
5 Rounds

2:00 on/1:00 off
AMRAP 2
10 Box Jumps
5 Power cleans @ 185#

Monday - 4/24/2017

  
Strength
Low bar back squat

6-6-4-4-2-2
Worked up to 275# for 2.

MetCon
21-15-9

STOH @ 95#
Sit-ups
Hanging knee raises
Did the last 9 as T2B. Finished in 6:26 because I went light so I could go fast.

Friday - 4/21/2017

  
Strength
Front squat

Find 1RM
Worked up to 275#. Not a PR, but good for today. Old PR (2 years ago and much more body weight) was 296#.

MetCon
AMRAP 20

6 DL @ 155#
7 Burpee pull-ups
10 KBS
200m run
Finished 5 rounds plus 6 reps.

Thursday - 4/20/2017

  
Strength
Push Press

4-4-2-2-2-2
Worked up to 2 at 185. Then got 1 at 215#. Tried twice to get a 1RM @ 216#, but did not lock out either of them.

MetCon
4 RFT

14 thrusters @ 75#
14 sit-ups
14 hang power snatches
Finished in 12:15.

Wednesday - 4/12/2017

  
Strength
Squat Clean

EMOM 5m : 3 reps
EMOM 5m: 2 reps
EMOM 3m : 1 rep
E30s for 3m : 1 rep
Worked up to 225#. Tried 245 for PR, but failed the lift.

MetCon
100 KB Swing 35
- EMOM perform 7 PU
Finished in 4:40

Tuesday - 4/11/2017

  
Strength
Hang Snatch (power)

3-3-3-1-1-1?, continue as long as able in time
Worked up to 145#

MetCon
3 Rounds

Run 400m
12 Power Snatch 75

Monday - 4/10/2017

  
Strength
Overhead squat

6-6-3-3-2-2
Worked from 75# up to 145# for 2. Old 1RM was 165#. If I had more time, I may have been able to give that a go. Felt very strong overhead today.

MetCon
15/9 - 10/7 - 5/5

Squat clean thruster @ 75#
Bar muscle ups
I mostly wanted to work on the bar MU for this WOD. I managed to get 21 singles in 22 attempts (slipped on the very last rep). Finished the workout at 9:57.

Friday - 4/7/2017

  
Strength
Max Thruster
Worked up to 1653. Not a pr, but was holding back for the WOD

MetCon
Fran

21-15-9
Thrusters @ 95#
Pull-ups
New PR @ 7:14 (2 seconds better, but I'll take it)

Thursday - 4/6/2017

  
Strength
Low Bar Back Squat

5-5-3-3-1-1-1 Find 1 RM
Worked up to a successful lift at 305#

MetCon
"Annie"

50-40-30-20-10
Double unders
Sit-ups
Still one of my favorites. Finish in 9:40 this time.


Wednesday - 4/5/2017

  
Strength
Deadlift

Warmup with 3-4 sets building to about 80% 1rm, sets of 3-5
Then Find a 1 rep Max in 3-4 attempts. PR CITY!!
Max for today was 345#. Does not beat my PR of 365# from a year ago.

WOD
4 Rounds, 20 min cap

25 KB Swings 35
Run 400m
7 Front Squat 95
14 Toes to Bar
Finished 3 rounds + 20 KBS. I don't like running, probably because I'm old and slow and it takes a toll on these kinds of workouts.

Tuesday - 4/4/2017

  
Strength : Press
5-5-5, up to 80% 1rm,
then Find a 1 rep max
Worked up to 135, 145, 155. Old PR was 165, so went for 167 (failed), then 166 (failed, but closer).

 

WOD
12 Clean and Jerk 115
4 Bar Muscle Ups
10 Clean and Jerk
5 Bar Muscle Ups
8 Clean and Jerk
6 Bar Muscle Ups
Did all singles for all movements. Finished in 11:40.

Monday - 10/31/2016

  
Strength
1RM
Front squat
Not a PR, but 260# was the best I have done in over a year. Very happy with this number given I weigh a lot less than when I actually PR'd before.



MetCon
AMRAP 10
7 T2B
12 Wall Balls @ 20#
7 C&J @ 135#
Finished 3 rounds and was 4 reps shy of finishing the 4th.

Tuesday - 9/6/2016

  
Strength
Low Bar Back Squat
3-3-3-3-3
Worked from 95# up to 255#. Had more in the tank, but ran out of time. Probably should have started heavier or taken bigger jumps in the early sets.

MetCon
21-15-9
KBS @ 44#
Front squats @ 75#
Finished in 4:49. Probably could have gone heavier for both objects, but really wanted to go unbroken for the whole workout.

Monday - 9/5/2016

  
Labor Day Hero WOD

Hotshots 19
6 Rounds for Time (40 minute cap)
30 Air squats
19 Cleans @ 95#
7 Strict pull-ups
400m run
I finished 5 rounds at the cap. Then I did the 6th round just to finish the workout. Ended at 48:27. All pull-ups strict, so that was a win for me.


Sunday - 9/4/2016

  
Striking

AMRAP 20
1,2,3,4 step 1,2,3,4 x 3
10 Russian KBS @53#
10 Sit-ups
Made some changes during the workout to keep it interesting. 10 sit-ups became 3 sprawls, then became 5 push-ups.