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Introducing the Champions Club Athletes...

LAST UPDATED: December 15, 2016


 

Rachael Kroll

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)

Helen - 10:35 (12) 9:36 as rx'd

Michael - 23:18 as rx'd

Angie - 17:54 (black/knees)

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

 

Workout videos

Inverted Burpee Chipper

Broad Jump/Box jump Skill Work

CrossFit Hero Workout "Sisson"

1 RM Hang Power/Squat Clean 

30 RM Back squat - 85 lbs

10 RM Front Squat - 90 lbs

 

Accomplishments

First Handstand Push-up

Matt Fecht

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

Clean/Burpee AMRAP

Pull-up/Kb swing/Box jump WOD

Handstand Push-up/Box jump WOD

Crossfit Hero Workout "Murph"

Olympic Trials Pre-Race

3 RM Hang clean - 135 lbs technique work

3 RM Deadlift - 225 lbs

30 RM Back squat - 175 lbs

Carter Warthman, AKA "The Blob"

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)

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)

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)

Elizabeth - 11:49 (75/bar)

Workout Videos:

Fundamentals Footage

Baby Blob Learns to Back Squat

1:30 Dumbbell Snatch / Box Jump WOD

Death by Rope Climbs and Front Squats

Accountabilibuddy workout with DT

Parkour WOD

Holding your breath Team Workout

6 pm session Under the Lights

Super Bowl Workout Helen Showdown

Jump rope/Thruster/rope climb WOD

Clean and jerk Tech. Analysis

Deadlift/Sprint WOD

Deadlift/Dip WOD

Deck of Cards Team Workout

3 RM Back Squat - 55 lbs

3 RM Overhead Squat

Clean and Jerk Outtakes

Max rep pull-ups - 17

5 RM Front squat - 90 lbs 

 

Accomplishments:

First Rope Climb

First Pull-up and Pull-up Retest

First Pistol

Dance Lessons w/Arlene

First Muscle-up

Katie Braschayko (AKA Katie Shakes)

 

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

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

1 RM Clean and Jerk - 115 lbs 130lbs 135 lbs

1 RM Deadlift - 305 lbs 

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

Fran - 5:33 (15/g+sb) 4:33 (g/55) 4:02 (65/g)

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)

Angie - 25:04 (rings/k) 24:40 (g/knees)

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)

 

Workout Videos

Super Bowl Workout

Buddy carry Team Workout

Holding your breath Team Workout

Clean Dynamic Effort

Inverted Burpee Chipper

Broad Jump/Box jump Skill Work

CrossFit Hero Workout "Sisson"

Super Bowl Workout Helen Showdown

Freestanding Handstand/Burpee-pull-up WOD

CrossFit WOD 160309

Team Workout CrossFit 16.4

Clean and jerk Tech. Analysis

Running/Deadlift WOD

Crossfit Workout 1775

CrossFit Hero WOD "Mr. Joshua"

Hawaiian/Shark Week Mashup 2016

Deck of Cards Team Workout

Sprint/Pistol/Decifit Push-up AMRAP

3 RM Deadlift - 250 lbs

Max Effort Front squat 

 

Accomplishments

First pull-up

Tic Tac Toe Relay

Aaron Sabal

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

Kelly - 25:21 (24”/20) - 4 rounds 27:53 as rx'd pr

Barbara - 3:21 / 4:11 / 4:30

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

Eva - 39:07 (24/sb) - 4 rounds

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

 

Workout Videos:

CrossFit Hero Workout "Sham"

Team Workout w/Throwing

Reaction game pt. 2

Kutschbach Hero WOD

Parkour WOD

Buddy carry Team Workout

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

Jump rope/Back squat WOD

Running and Deadlift WOD

Deadlift/Dip WOD

Crossfit Workout 1775

Deck of Cards Team Workout

1 RM Split jerk - 200 lbs

5 RM Split Jerk - 145 lbs

1 RM Overhead Squat - 160 lbs 180 lbs

Max Effort Front squat

 

Accomplishments:

JZ teaches Sabal how to throw

Triple Unders