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Athlete Date Sort Location Workout Name Description Results
Ben Rookwood 06/30/2015 Crossfit Ampthill Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 6m 58s
Performed as RX
Ben Rookwood 05/28/2015 Crossfit Weymouth Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 08s
Performed as RX
Ben Rookwood 05/11/2015 Crossfit Ampthill Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 13m 16s
Performed as RX
Ben Rookwood 04/19/2015 Crossfit Ampthill None 1) 1 and 1/4 front squat Work up to a 1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. I am after load, not volume, which is going to help prime the body for the upcoming session.

100kg

2) 7 rounds (14 minutes) EMOM, perform:

-Odd minute = 200m row

-Even minute = handstand attempts

Work Capacity: Complete 3 rounds for time of:

-200m farmers walk @ 30kg

-75x double unders
 15m 27s
Performed as RX
Ben Rookwood 04/18/2015 Crossfit Ampthill None Strength:

1) 2 position clean (1x hang + 1x floor): 10 rounds Every 2 minutes, complete:

30,35,40,45,50,55,60,65,70,75,80,85,100kg

2) Push press: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.

57.5,62.5,67.5,72.5,80kg



Work Capacity: Complete 3 rounds of the following for max reps:

-3 minute AMRAP Row (Calories)

-2 minute AMRAP ground to overhead @ 60KG

-1 minute AMRAP ring dip

*Rest 1 minute between rounds		 221 reps
Performed as RX
Ben Rookwood 04/15/2015 Crossfit Ampthill None 2) Bench press: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps
80
85
95
100
105

Work Capacity: Complete the following for time:

-21x overhead squat 42.5kg

-3x rope climb, legless

-15x overhead squat 42.5kg

-2x rope climb, legless

-9x overhead squat 42.5kg

-1x rope climb, legless		 5m 35s
Performed as RX
Ben Rookwood 04/14/2015 Crossfit Ampthill Grace Strength:

1) Rack jerk behind the neck: Work up to a max for the day. 85kg

2) Deadlift: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.
120
130
140
150
160

*If you have a true and recent 1 rep max for the above movement, take the percentages off 90% of your 1 RM. If not, go off your best guess and we will establish a 1 RM in the weeks to follow.


60kg Clean and Jerk, 30 reps		 3m 47s
Performed as RX
Ben Rookwood 04/13/2015 Crossfit Ampthill None Strength:

1) 3 second pause front squat Work up to a 1 RM in 10 reps or less. = 117.5kg



2) 6 rounds (12 minutes) EMOM, perform:

-Odd minute = 50m farmers sprint @ 30kg

-Even minute = max rep strict chest to bar pull up

Work Capacity: Complete 3 rounds for time of:

-50x wallball 9kg

-50ft. overhead walking lunge @ 40kg

-50x hand release push up		 30m 00s
Performed as RX
Ben Rookwood 04/07/2015 Crossfit Ampthill None Strength:

1) Sprint (Short distance): Complete 3 rounds of:

In 2 minutes, perform:

-1x 100m sprint

At the 2:00 mark, perform:

-1x200m sprint

At the 4:00 mark, perform:

-1x400m sprint

*At the 6:00 mark, begin the next round/100m sprint. This is interval training, so the faster you go, the more rest you receive.

2) Deadlift: 122.5kg x5, 132.5kg x5, 142.5kg x5, 152.5kg x5, 162.5kg x5 reps.

Work Capacity: Complete 4 rounds for time of:

-40x unbroken double unders

-20m farmers walk @ 27.5kg

-8x bar muscle up

-20m farmers walk @ 27.5kg		 14m 00s
Performed as RX
Ben Rookwood 04/06/2015 Crossfit Ampthill None Strength:

1) Front squat Work up to a 1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. I am after load, not volume, which is going to help prime the body for the upcoming session.

2) 8 rounds (16 minutes) EMOM, perform:

-Odd minute = 6x stone to shoulder (AHAPshooting for 100-150lb, but use a weight that will challenge YOU)

-Even minute = max rep strict deficit HSPU (8/4). If you are performing under 6 reps, decrease the deficit.

Work Capacity:

1) Complete as many reps as possible in 4 minutes of:

-10x toes to bar

-5x hang power clean @ 60kg

2) Complete as many reps as possible in 4 minutes of:

-8x toes to bar

-4x hang squat clean (135#/95#)

3) Complete as many reps as possible in 4 minutes of:

-6x toes to bar

-3x hang squat clean thruster (135#/95#)

*Rest 2 minutes between each 4 minute AMRAP. Im after intensity for these so do not game it, and look at each segment as a single WOD.		 9 rounds 0 reps
Performed as RX
Ben Rookwood 03/27/2015 Crossfit Ampthill CrossFit Open 15.5
Row and Thruster Tekkers


27-21-15-9 reps for time of:
Row (calories)
Thrusters @ Fran weight		 11m 18s
Performed as RX
Ben Rookwood 03/25/2015 Crossfit Ampthill Elizabeth
S1 E90 for 10 rnds
1 snatch 2 ohs, build weight = 57.5kg

S2 max rep ohs @ 60kg = 15

S3 E90 for 10 rnds
1 + .25 front squat, build weight = 110kg


Wod
21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 53s
Performed as RX
Ben Rookwood 03/13/2015 Crossfit Ampthill Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 54s
Performed as RX
Ben Rookwood 03/03/2015 Crossfit Ampthill Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 18s
Performed as RX
Ben Rookwood 03/07/2014 Crossfit Ampthill Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 28s
Performed as RX
Ben Rookwood 02/03/2014 Crossfit Ampthill Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 34m 04s
Performed as RX
Ben Rookwood 01/06/2014 Crossfit Ampthill Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 252 reps
Performed as RX
Ben Rookwood 08/03/2013 Mr Chows' Clean 1 Rep Max None 95kg kgs
Performed as RX
Ben Rookwood 07/31/2013 Mr Chows' Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 22s
Performed as RX
Ben Rookwood 07/30/2013 Mr Chows' McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box		 15 rounds 0 reps
Performed as RX
Ben Rookwood 07/29/2013 Mr Chows' None 6 Rounds
500m row sprint
2 mins rest
 18m 54s
Performed as RX
Ben Rookwood 03/26/2013 Mr Chows' Bale 21 lunges with 20kg plate overhead
21burpees
5 runds for time		 17m 56s
Performed as RX
Ben Rookwood 03/25/2013 Mr Chows' Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 53s
Performed as RX
Ben Rookwood 03/04/2013 Mr Chows' Bale 21 lunges with 20kg plate above head
21 Burpees
x5 for time		 18m 09s
Performed as RX
Ben Rookwood 02/05/2013 Mr Chows' None Work on 1RM Power Clean 90kg kgs
Performed as RX
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