Emma W.
Thursday, May 26, 2011 at 9:25PM 
Primary Sport: Basketball
Secondary Sports: Volleyball, Softball, Track & Field
Origins: Summer 2010 (Old Weight Room) - Following Abby Lama
Athletic Highlights:
http://bishopfoleyathletics.olinesports.com/
Basketball - Foley vs Rochester Adams
Catholic League Champion - 100 meters, 400 meters
400m Run - 1:01.9 (Regionals) 101.58 (Regionals 2013)
Max Effort Workouts:
CrossFit Total - 205 pr/75 pr/275 pr = 555 lbs 205/85/280 = 570 225/100/285 = 610
Max height box jump - 41.5 in
Max reps pull-ups - 31
1 RM Back Squat - 195 lbs 205 lbs 215 lbs
1 RM Clean - 155 lbs 175 lbs
1 RM Clean & Jerk - 150 lbs 167.5 lbs
1 RM Deadlift - 240 lbs 245 lbs 275 lbs 300 lbs
1 RM Snatch - 115 lbs
Benchmark Workouts:
Angie - 18:50 (sg/mpu) 20:45 (sb)
Annie - 6:03 as rx'd
Elizabeth - 8:35 (75/sb) 8:42 (75/15-10-5 bar dips)
Fight Gone Bad - 392 (35 lb pp/sdhp, 20 in box) 362 girls rx'd
Filthy Fifty - 30:34 (as rx'd - minus subbing 150 singles for double unders) 24:37 as rx'd 21:59 (16k/14#/45)
Fran - 7:13 (45 lbs/blue band) 4:20 sg-k 55 lbs 4:32 (55 lbs) 5:07 rx'd 6:57 rx'd
Grace - 4:19 rx'd 2:57 rx'd
Helen - 13:16 as rx'd (475m run each round) 11:06 as rx'd 9:17 as rx'd
Kelly - 26:17 as rx'd 25:44 (15”/10)
Murph - 45:15 (mpu)
Nancy - 15:17 55lbs 5rds (475m run each round)
Nasty Girls 16:40 (modified muscle ups) 8:17 (modified muscle ups) - Nasty Girls 2.0
Cindy - 13+5+10 RX
Eva - 40:26 (20/sg) - 4 rounds
Jackie - 10:14 (15/sg)
Workout Videos:
Hill run vs. Shannon - Final round
Split Jerk/Hollow Rock/Sprint Triplet
Advanced Session Deadlift/Sprint
Advanced Session Handstand Walk WOD
Team Workout - Burpee box jump/Dumbbell snatch
2 RM Zercher Squat - 205 lbs
3 RM Deadlift - 235 lbs 255 lbs
3 RM Push Press - 115
1 RM Hang Squat Clean - 145 lbs
1 RM Split Jerk - 160 lbs
Reader Comments (1)
In my 51 years of coaching it has been my honor to know Emma Wonsil as a player and friend. Emma has always been a dedicated player, always had a great attitude, work ethic, and had a great deal of confidence. Thanks to Chris Sinagoga and his dedication to this program I am truly impressed with this whole operation and what it has done for Emma, her parents, brother and the may others in this program.
Coach Jim Roy