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K Introducing the Champions Club Athletes...
LAST UPDATED: December 15, 2016
Rachael Kroll
Saturday, June 27, 2015 at 10:20AM 
Primary Sport: Soccer
Origins: January 2011 (Old Weight Room) with the girls soccer team
Max Effort Workouts
CrossFit Total -
Max height Box Jump - 36"
Max rep pull up -
1 RM Back squat - 160 lbs 170 lbs
1 RM Clean - 115 lbs 125 lbs
1 RM Clean and jerk - 115 lbs 120 lbs
1 RM Deadlift - 195 lbs 230^ lbs
1 RM Snatch -
Benchmark Workouts
Fran - 7:21 (45/sb) 7:11 (45) 6:35 (45)
Helen - 10:35 (12) 9:36 as rx'd
Michael - 23:18 as rx'd
Angie - 17:54 (black/knees) 22:12 (mostly rx'd -35 pull-ups with sb the unbanded)
Murph - 36:56 (sg/knees)
Elizabeth 8:07 (65/sg) 12:00 (75/ bar)
7 minutes of burpees - 90 115
Karen - 7:01 (14)
Filthy Fifty -22:58 RX
Barbara- 36:10 (10/15/40/30 k2e)
Eva - 37:30 (20)
Workout videos
Broad Jump/Box jump Skill Work
CrossFit Hero Workout "Sisson"
10 RM Front Squat - 90 lbs
Accomplishments
Matt Fecht
Wednesday, February 4, 2015 at 11:36PM
Primary Sport: Professional Marathon Runner
Secondary Sports: Dodgeball, Z Ball, Fantasy Football, Dancing to Creed and Nickleback
Origins: November 2014 - as a recommendation from Coach T
Max Effort Workouts
CrossFit Total-
Max height box jump -
Max rep pull up -
1 RM Back Squat - 115 lbs
1 RM Clean - 155 lbs 160 lbs
1 RM Clean & Jerk - 125 lbs
1 RM Deadlift -
1 RM Snatch -
Benchmark Workouts
Fran - 3:39 (75/sb)
Barbara - 2:48 / 2:49 / 2:50 / 3:20 / 3:07 (sb)
Kelly - 16:20 as rx'd
Cindy - 28^ rounds as rx'd 29+5+10 rx'd
Filthy Fifty - 14:20 as rx'd (minus singles)
Eva - 29:02 (20/sb)
Murph - 27:51 rx'd 34:05 vest as rx'd
Gwen - 85 lbs
Angie - 14:00 rx'd
Helen - 7:21 as rx'd
Karen - 6:19 as rx'd
Workout videos
Handstand Push-up/Box jump WOD
3 RM Hang clean - 135 lbs technique work
3 RM Deadlift - 225 lbs
in F
F Carter Warthman, AKA "The Blob"
Wednesday, January 28, 2015 at 7:18PM 
Primary Sport: Not Applicable for Amorphous Solids
Secondary Sport: Bothering Others, Football, Dodgeball, Building the Fort of Awesome
Max Effort Workouts:
CrossFit Total -
Max height box jump -
Max rep pull-ups - 17
1 RM Back Squat - 165 lbs
1 RM Clean - 75 lbs 110 lbs
1 RM Clean & Jerk - 65 lbs
1 RM Deadlift - 160 lbs (progressions on video) 172.5 lbs
1 RM Snatch -
Benchmark Workouts:
Kelly - 20:49 (15”/6) 23:56 (15/14)
Grace with the "10am'ers"
Filthy Fifty - ^15:52 (10#/12k/20”/15/s) 20:21 (20") 23:54 as rx'd
Angie - 12:41 (sb)
Nasty Girls - 8:09 (45)
Gwen - 45 lbs
Fran - 5:50 (45)
Angie - 23:11 rx'd
Helen - 9:04 (20)
Michael - 23:11
Elizabeth - 11:49 (75/bar)
Workout Videos:
Baby Blob Learns to Back Squat
1:30 Dumbbell Snatch / Box Jump WOD
Death by Rope Climbs and Front Squats
Accountabilibuddy workout with DT
Holding your breath Team Workout
Super Bowl Workout Helen Showdown
Jump rope/Thruster/rope climb WOD
3 RM Back Squat - 55 lbs
Max rep pull-ups - 17
5 RM Front squat - 90 lbs
Accomplishments:
in W
W Katie Braschayko (AKA Katie Shakes)
Thursday, December 18, 2014 at 8:42PM 
Primary Sport: Lifting cars
Secondary Sport: Veterinarianing, coaching softball
Max Effort Workouts:
CrossFit Total - 235/85/310 = 630 (Backsquat and Deadlift on video) 265/82.5/335 = 682.5 270/85/365= 720 lbs
Max height box jump - 31"
Max rep pull up -
1 RM Back Squat - 200 lbs 245 lbs
1 RM Clean - 125 lbs 145 lbs 165lbs 170 lbs
1 RM Clean and Jerk - 115 lbs 130lbs 135 lbs 155 lbs
1 RM Deadlift - 305 lbs 325lbs
1 RM Snatch - 75 lbs 102.5 lbs
Benchmark workouts:
Cindy - 14+5+10 (rings/knees) 19+3 (g/k)
Elizabeth - 11:03 (45/push-ups) 7:37 (75/sb bar) 6:56 (85/sg)
Filthy Fifty - 30:02 (15"/14#/16k/s/35) 25:36 rx'd 23:32 rx'd
Fran - 5:33 (15/g+sb) 4:33 (g/55) 4:02 (65/g) 4:56 (65/ no band!)
Grace - 4:26 (45) 4:15 rx'd
Helen - 11:39 (12/rings) 11:08 (16/g) 10:51 as rx'd
Kelly - 28:07 (15”/10) 24:03 as rx'd pr
Michael - 22:25 (2 rds) 22:38
Angie - 25:04 (rings/k) 24:40 (g/knees) 27:56 as rx'd
Nasty Girls - 8:28 (25# dumbbells)
Jackie - 9:56 (15/g)
Murph - 53:16 (g/mpu) 45:09 (sg/knees)
Gwen - 75 lbs
Tabata Something Else - Final Sets
Fight Gone Bad - 312 (15)
7 Minutes of Burpees - 75
Karen - 6:11 (14)
Annie - 7:34 rx'd
Barbara - 35:41 (10 pull/15 push)
Eva - 43:28 (800/24/ring)
Workout Videos
Holding your breath Team Workout
Broad Jump/Box jump Skill Work
CrossFit Hero Workout "Sisson"
Super Bowl Workout Helen Showdown
Freestanding Handstand/Burpee-pull-up WOD
CrossFit Hero WOD "Mr. Joshua"
Hawaiian/Shark Week Mashup 2016
Sprint/Pistol/Decifit Push-up AMRAP
3 RM Deadlift - 250 lbs
Accomplishments
Aaron Sabal
Friday, November 28, 2014 at 11:35AM 
Primary Sport: Studying for Medical School
Secondary Sports: Ping pong. Tennis. NOT Football. ANYTHING BUT FOOTBALL!
Max Effort Workouts:
CrossFit Total - 260/135/325 = 720
Max height box jump -
Max rep pull up -
1 RM Back Squat - 210 lbs 245 lbs
1 RM Clean - 200 lbs 202.5 lbs
1 RM Clean and Jerk - 185 lbs 195 lbs 200 lbs
1 RM Deadlift - 315 lbs
1 RM Snatch - 125 lbs
Benchmark Workouts
Michael - 25:45 19:43
Kelly - 25:21 (24”/20) - 4 rounds 27:53 as rx'd pr
Barbara - 3:21 / 4:11 / 4:30 30:14 as rx'd
Fight Gone Bad - 250 rx'd 307 as rx’d
Fran - 5:53 rx'd
Filthy Fifty - 25:23 rx'd
Murph - 45:16 rx'd 39:14 rx'd
Grace - 4:46 (115) 4:28 rx'd
Helen - 10:31 (20) 8:48 as rx’d pr
Angie - 21:09 as rx'd 18:53 rx'd
Eva - 39:07 (24/sb) - 4 rounds 30:42 (800/24/ring)
Jackie - 9:56 (45)
Elizabeth - 10:06 (115/rings)
Gwen - 115 lbs
Tabata Something Else - Final Sets
Michael - 20:31 as rx'd
Karen - 10:00 as rx'd
Annie - 6:46 as rx'd
Workout Videos:
Holding your breath Team Workout
Handstand Push-up/Box jump WOD
Broad Jump/Box jump Skill Work
CrossFit Hero Workout "Sisson"
Super Bowl Workout Helen Showdown
Freestanding Handstand/Burpee-pull-up WOD
1 RM Split jerk - 200 lbs
5 RM Split Jerk - 145 lbs
1 RM Overhead Squat - 160 lbs 180 lbs
