Teresa Ross

Hometown:
Anniston, AL
Gym:
CFSF
Gender:
Female
Age:
44
Height:
5' 9"
Weight:
158 lbs

March 12, 2014

Performed at: CFSF
Workout Name: CrossFit wod
Description: Push press 5-5-3-3-3-1-1-1-1-1
Results: 125 lbs
Performed as RX

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Date Name WorkoutDescription Results
09/16/2014 CrossFit wod Clean & jerk 1-1-1-1-1-1-1 125 lbs
Performed as RX
09/14/2014 CrossFit wod Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.		 6 rounds 0 reps
Workout Scaled
09/08/2014 CrossFit wod 2 rounds for time of:
30-inch Box jumps, 20 reps
5 Muscle-ups
24-inch Box jumps, 30 reps
5 Muscle-ups
20-inch Box jumps, 40 reps
5 Muscle-ups		 32m 26s
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09/02/2014 CrossFit wod 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups		 24m 23s
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08/25/2014 CrossFit wod Back squat 1-1-1-1-1-1-1 165 lbs
Performed as RX
08/21/2014 CrossFit wod Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.		 3 rounds 7 reps
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08/20/2014 CrossFit wod Split jerk 1-1-1-1-1-1-1 135 lbs
Performed as RX
08/15/2014 CrossFit wod 165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell.		 328 reps
Workout Scaled
08/12/2014 CrossFit wod Sumo deadlift 3-3-3-3-3 185 lbs
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08/11/2014 CrossFit wod 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 22m 05s
Workout Scaled
08/07/2014 CrossFit wod 3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps		 23m 17s
Workout Scaled
08/05/2014 CrossFit wod 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds.		 236 reps
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08/04/2014 CrossFit wod 5 rounds for time of:
500-meter row
50 squats
30 back extensions		 32m 20s
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07/31/2014 CrossFit wod Hang power snatch 5-5-5-5-5 81 lbs
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07/23/2014 CrossFit wod Overhead squat 1-1-1-1-1-1-1 115 lbs
Performed as RX
07/22/2014 CrossFit wod 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 13m 10s
Workout Scaled
07/20/2014 CrossFit wod Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up		 67 reps
Workout Scaled
07/16/2014 CrossFit wod Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders		 6 rounds 16 reps
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07/14/2014 CrossFit wod Deadlifts 3-3-3-3-3 190 lbs
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07/11/2014 CrossFit wod Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders		 3 rounds 16 reps
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07/08/2014 CrossFit wod 50 Pull-ups
50 Push-ups
50 GHD sit-ups
50 Back extensions
50 Wall ball shots, 20/16
50 Box jumps, 24" box		 22m 04s
Performed as RX
07/07/2014 CrossFit wod Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Clean 5-5-5-5-5		 110 lbs
Performed as RX
07/03/2014 CrossFit wod 5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters		 41m 45s
Workout Scaled
07/02/2014 CrossFit wod 10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch		 16m 38s
Performed as RX
06/26/2014 CrossFit wod 4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups		 43m 39s
Performed as RX
06/25/2014 CrossFit wod Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.		 905 lbs
Performed as RX
06/24/2014 CrossFit wod 4 rounds:
50 Squats
40 Back extensions
30 Push-ups		 25m 00s
Performed as RX
06/22/2014 CrossFit wod 20:00 AMRAP
95 pound Thruster, 5 rerps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 rep		 6 rounds 2 reps
Performed as RX
06/14/2014 CrossFit wod Three rounds:
50 Med ball cleans, 20/16
800 meter run		 39m 28s
Performed as RX
06/12/2014 CrossFit wod Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters		 4 rounds 0 reps
Workout Scaled
06/10/2014 CrossFit wod Overhead squat 10-10-10-10-10 85 lbs
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06/08/2014 CrossFit wod Overhead squat 1-1-1-1-1-1-1 125 lbs
Performed as RX
06/06/2014 CrossFit wod 5 rounds for time:
400 meter run
95 pound Thruster, 15 reps		 18m 13s
Workout Scaled
06/05/2014 CrossFit wod 21-15-9 reps of:
225 pound Deadlift
Pull-ups		 6m 11s
Workout Scaled
06/04/2014 CrossFit wod 21-15-9 reps of:
135 pound Clean
Handstand push-ups		 13m 00s
Workout Scaled
06/01/2014 CrossFit wod 7 rounds:
500 meter row
20 GHD sit-ups		 20m 49s
Performed as RX
05/29/2014 CrossFit wod 500 meter row
20 Parallette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups		 16m 02s
Workout Scaled
05/29/2014 CrossFit wod 500 meter row
20 Parallette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups		 16m 02s
Workout Scaled
05/28/2014 CrossFit wod Split jerk 3-3-3-3-3-3-3 110 lbs
Performed as RX
05/27/2014 CrossFit wod 800 meter run
40 L-pull-ups
800 meter run
40 Strict pull-ups
800 meter run
40 Kipping pull-ups		 31m 56s
Workout Scaled
05/21/2014 CrossFit wod 155 pound Snatch, 21 reps
3:00 minutes rest
155 pound Snatch, 15 reps
3:00 minutes rest
155 pound Snatch, 9 reps		 9m 50s
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05/20/2014 CrossFit wod 100 meter Walking lunges
800 meter run
100 Airsquats		 12m 41s
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05/19/2014 CrossFit wod 10:00 AMRAP
5 Bar muscle-ups
135 pound Thruster, 10 reps		 3 rounds 0 reps
Workout Scaled
05/16/2014 CrossFit wod 50-40-30-20-10 reps of:
GHD sit-ups
Kettlebell swings, 2 pood		 20m 28s
Workout Scaled
05/15/2014 CrossFit wod 7 rounds for time:
15 Hip-back extensions
3 Strict Muscle-ups		 22m 24s
Workout Scaled
05/12/2014 CrossFit wod Front squat 3-3-3-3-3 135 lbs
Performed as RX
05/08/2014 CrossFit wod Clean & jerk 1-1-1-1-1-1-1 130 lbs
Performed as RX
04/29/2014 CrossFit wod 115 lb. Deadlift, 50 reps
50 Walking lunges
115 lb. Back squat, 40 reps
40 Toes to bar
115 lb. Power clean, 30 reps
30 Burpee box jumps, 24" box
115 lb. Thruster, 20 reps
20 Triple unders		 24m 49s
Workout Scaled
04/25/2014 CrossFit wod 10 rounds:
1 minute Row
:15 second rest
:30 seconds of Ring Dips
:15 second rest		 234 reps
Workout Scaled
04/23/2014 CrossFit wod Deadlift 5-5-5-5-5 185 lbs
Performed as RX
04/22/2014 CrossFit wod 5 rounds:
135 pound Overhead walking lunges, 25 feet
15 Knees to elbows		 11m 10s
Workout Scaled
04/17/2014 CrossFit wod 10 rounds:
1 minute of rowing
:15 seconds rest
:30 seconds of 95 pound Shoulder press
:15 seconds rest
Calories and reps are scored		 261 reps
Workout Scaled
04/14/2014 CrossFit wod Weighted pull-up 5-5-3-3-3-1-1-1-1 50 lbs
Performed as RX
04/11/2014 CrossFit wod In front of a 12:00 clock:
1 minute of 30" Box jumps
1 minute of 115 lb. SDHP
2 minutes 30" Box jumps
2 minutes of 115 lb. SDHP
3 minutes of 30" Box jumps
3 minutes of 115 lb. SDHP		 153 reps
Workout Scaled
04/02/2014 CrossFit wod Hang squat clean 5-5-3-3-3-1-1-1-1 125 lbs
Performed as RX
03/26/2014 CrossFit wod 3 rounds:
800 meter run
2:00 rest		 17m 29s
Performed as RX
03/22/2014 CrossFit wod Push jerk 5-5-3-3-3-1-1-1-1-1 120 lbs
Performed as RX
03/13/2014 CrossFit wod i mile run 8m 22s
Performed as RX
03/12/2014 CrossFit wod Push press 5-5-3-3-3-1-1-1-1-1 125 lbs
Performed as RX
03/04/2014 CrossFit wod Five rounds:
1000 meter row
30 Hip extensions
30 GHD sit-ups		 39m 53s
Performed as RX
02/21/2014 CrossFit wod 50 strict Push-ups
5k row		 21m 57s
Performed as RX
02/18/2014 CrossFit wod 7:00 AMRAP
5 Box jumps, 30" box
225 pound Clean, 3 reps		 8 rounds 2 reps
Workout Scaled
02/17/2014 CrossFit wod 7:00 AMRAP
5 Triple-unders
185 pound Thruster, 3 reps		 6 rounds 0 reps
Workout Scaled
02/16/2014 CrossFit wod 7:00 AMRAP
5 sub- 1:30/500-m pace pulls on C2 rower
315 pound Deadlift

1:43 pace pulls and 215 pound Deadlift for women.		 49 reps
Workout Scaled
02/14/2014 CrossFit wod 3 rounds:
2 minutes row
2 minutes rest
First rest period perform max reps of 95 pound Thruster. Second rest period max reps of 95 pound Power snatch. Third rest period max reps of 95 pound Clean.		 124 reps
Workout Scaled
02/12/2014 CrossFit wod 2 minutes row
2 minutes Pull-ups
2 minutes row
2 minutes Burpees
2 minutes row
2 minutes GHD sit-ups		 153 reps
Performed as RX
02/10/2014 CrossFit wod Three rounds:
115 pound Push press, 21 reps
15 foot Legless Rope climb, 3 ascents
27 GHD Sit-ups		 14m 31s
Workout Scaled
02/09/2014 CrossFit wod Three rounds:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups		 22m 19s
Workout Scaled
02/08/2014 CrossFit wod Three rounds:
115 pound Power snatch, 21 reps
27 L-Pull-ups
27 GHD Sit-ups		 28m 59s
Workout Scaled
02/06/2014 CrossFit wod 50 Ring dips
115 pound Squat Clean, 50 reps
50 Ring dips		 16m 13s
Workout Scaled
02/04/2014 CrossFit wod 50 Pull-ups
115 pound Squat Clean, 50 reps
50 Pull-ups		 30m 43s
Workout Scaled
01/27/2014 CrossFit wod On a 15:00 running clock:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups		 311 reps
Performed as RX
01/24/2014 CrossFit wod Deadlift 1-1-1-1-1 215 lbs
Performed as RX
01/19/2014 CrossFit wod 7 rounds:
15 GHD sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & jerk, 10 reps		 27m 13s
Workout Scaled
01/13/2014 CrossFit wod 21-18-15-12-9-6-3 reps of:
Back extension
GHD Sit-up
135 pound Overhead squat		 19m 45s
Workout Scaled
01/08/2014 CrossFit wod 20:00 minute AMRAP
15 GHD sit-ups
135 pound Deadlift, 21 reps		 8 rounds 5 reps
Performed as RX
01/05/2014 CrossFit wod 95 pound Back squat, 50 reps
50 GHD sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD sit-ups		 18m 15s
Workout Scaled
12/27/2013 CrossFit wod Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5		 90# P, 115# PP, 105# PJ lbs
Performed as RX
11/24/2013 CrossFit wod 5 rounds:
50 Wall ball shots, 20/16
400 meter run		 31m 21s
Performed as RX
11/17/2013 CrossFit wod Hang power snatch 3-3-3-3-3 85# lbs
Performed as RX
11/10/2013 CrossFit wod 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat		 6m 14s
Workout Scaled
11/06/2013 CrossFit wod Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5		 80# MS, 90# PS, 80# S lbs
Performed as RX
11/01/2013 CrossFit wod Three rounds:
15 Kettlebell burpees
2 Thrusters
1 Snatch		 15m 56s
Performed as RX
10/31/2013 CrossFit wod Three rounds:
95 pound Overhead squat, 15 reps
15 L-pull-ups
95 pound Split jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Loaded back extensions, 25 pounds		 28m 46s
Workout Scaled
10/31/2013 CrossFit wod Three rounds:
95 pound Overhead squat, 15 reps
15 L-pull-ups
95 pound Split jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Loaded back extensions, 25 pounds		 28m 46s
Workout Scaled
10/29/2013 CrossFit wod Bent over barbell row 5-5-5-5-5 115# lbs
Performed as RX
10/27/2013 CrossFit wod 'Heavy Fran'
15, 12, 9 reps:
135 pound Thruster
45 pound Loaded Pull-up		 7m 57s
Workout Scaled
10/25/2013 CrossFit wod 15:00 AMRAP
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
GHD Sit-up, 15 reps		 6 rounds 10 reps
Workout Scaled
10/24/2013 CrossFit WOD 15:00 AMRAP
15 Chest to bar pull-ups
:30 second Ring L-sit hold		 4 rounds 0 reps
Performed as RX
10/21/2013 CrossFit wod Snatch 3-3-2-2-2-1-1-1-1-1 85# lbs
Performed as RX
10/16/2013 CrossFit wod Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1		 OH 115 lbs
FS 145 lbs
BS 145 lbs
Performed as RX
10/15/2013 CrossFit wod 225 pound Deadlift, 21 reps
Handstandwalk, 21 meters
225 pound Deadlift, 15 reps
Handstand walk, 15 meters
225 pound Deadlift, 9 reps
Handstand walk, 9 meters		 11m 00s
Workout Scaled
10/13/2013 CrossFit wod Bench press 2-2-2-2-2-2-2-2-2-2
1:00 rest between sets		 95 lbs
Performed as RX
10/08/2013 CrossFit wod Hang power clean 3-3-3-3-3-3-3 105 lbs
Performed as RX
10/07/2013 CrossFit wod Six rounds:
400 meter run
25 Pull-ups		 29m 00s
Performed as RX
09/29/2013 CrossFit wod 21, 18, 15, 12, 9, 6, 3 reps:
Walking lunge steps
95 pound Thruster
Pull-ups
Knees to bar		 27m 37s
Workout Scaled
09/23/2013 CrossFit wod 45 pound Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes to bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups		 19m 43s
Workout Scaled
09/19/2013 CrossFit wod 3 rounds:
Knees to elbows, 21 reps
53/35 pound Kettlebell swings, 21 reps
21 Push-ups
Rope climb, 3 ascents
21 Box jumps, 20" box
Back extension, 21 reps
Walking lunges, 150 feet		 36m 52s
Workout Scaled
08/16/2013 CrossFit wod Using a 45 pound bar perform the following:
21, 15, 9 reps of:
Turkish get up
Sots press		 17m 07s
Workout Scaled