CrossFit Athletic Group

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

Primary sport: Football

Northwood University football profile

Max Effort Workouts

CrossFit total - 

Max height box jump - 43"

Max rep pull up -

1 RM Back Squat - 365 lbs

1 RM  Clean - 225 lbs 245 lbs 

1 RM Clean & Jerk - 220 lbs

1 RM Deadlift - 395 lbs

1 RM Snatch - 135 lbs

Benchmark Workouts

Fight Gone Bad - 286 rx’d

Cindy - 20^ as rx'd

Angie - 26:08 as rx'd

Eva - 42:58 (24/sg)

Murph - 56:22 rx'd - straight through

Elizabeth - 12:16 (135/bar)

Gwen - 115 

Videos:

Back extension roll practice

Back extension roll practice pt. 2

Clean Technique Analysis

Clean/Burpee AMRAP

Pull-up/Box jump/Kb swing WOD

Clean Dynamic Effort

30 RM Back squat - 225 lbs

10 RM Deadlift - 275 lbs (with reset)

1 RM Push jerk progressions

Accomplishments:

First Handstand Push-up

Primary Sport: Softball

Secondary Sport: Volleyball, Track and Field

Origins: October 2010 (Old Weight Room) - following Emma Wonsil

Max Effort Workouts:

CrossFit Total - 420 lbs (145 lb back squat/75 lb press/200 lb deadlift) 185/80/215=480 165/75/215 -455  175/90/220 = 485

Max Height Box Jump - 33 1/2" 34"

Max rep pull ups -

 1 RM Clean - 125 lbs

1 RM Clean & Jerk - 105 lbs 135 lbs

1 RM Deadlfit - 

1 RM Snatch - 

Benchmark Workouts:

Angie - 24:29 (b/mpu)  23:10 (g/knees)

Cindy - 14+5+6 (b/mpu) 18 + 5 + 9 (sg/m)  15+3 (sb/knees)

Fight Gone Bad - 264 (14#/45/20") 276 (14/20/45)   367 (10/20/35)

Filthy Fifty - 30:58 (12k/10#/35 lb) 28:53 as rx'd (minus box jumps and 35# press) 23:23 (16k/10#/15) - Back extensions on film 25:03 rx'd (minus 20' box jump)

Fran - 6:51 (45/b) 7:47 (45) 3:56 (45/sb)

Helen - 13:17 as rx'd 9:34 (sb/16)  10:46 rx'd

Karen - 9:35 (14)

Kelly - 21:50 (20"/10) - 4 rounds 28:00 (15”/10)

Nancy - 12:52 (65) - 3 rounds

Nasty Girls - 9:04 (65) 7:02 (75) 6:20 (75)

Elizabeth - 8:22 (65/sg)

7 Minutes of Burpees - 84 

Jackie - 9:06 (15 sp/sg)

Murph - 51:01 (sb/mpu)

Workout Videos:

Deadlift/Squat couplet

Diane vs. Murley

End of Summer "Murph"

Front squat/jump rope couplet

Gymnastics WOD

Kb swing/sprint couplet

Kb swing/hspu race vs Emma

Push-up/deadlift/kb swing triplet vs Alison

Sdhp/lateral jump couplet

"Annie" vs Katie B

"Barbara" vs Lauren 

Split jerk/Squat Coach's Corner

Med ball Sit-up/Rope Climb WOD

Death by Rope Climb

Hang Power Snatch/Sprint Couplet

Gymnastics WOD

Advanced Session Deadlift/Sprint

Max Height Push-Up

Advanced Session Handstand Walk WOD

L-Seat/Pull-up/Thruster WOD

Team Workout w/Throwing

Accountabilibuddy workout with DT

Kutschbach Hero WOD

Holding your breath Team Workout

CrossFit Hero WOD "Mr. Joshua"

6pm Hottest Day of Summer

3 RM Overhead Squat - 85 lbs

1 RM Overhead Squat - 105 lbs 115 lbs   120 lbs

1 RM Turkish Get-up - 40 lbs

1 RM Split jerk - 125 lbs   150 lbs

3 RM Push Press - 100 lbs

Accomplishments:

Pullup

Double Under

Rope Climb

Foam Fest

Double Cartwheel with Amy

Freestanding Handstand Push-up

Snowboarding coach