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Teresa Ross
Hometown:
Anniston, AL
Gym:
CFSF
Gender:
Female
Age:
44
Height:
5' 9"
Weight:
158 lbs
May 21, 2014
Performed at:
CFSF
Workout Name:
CrossFit wod
Description:
155 pound Snatch, 21 reps
3:00 minutes rest
155 pound Snatch, 15 reps
3:00 minutes rest
155 pound Snatch, 9 reps
Results:
9m 50s
Workout scaled
Modifications at:
65
99 similar workouts
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
Workout Scaled
09/02/2014
CrossFit wod
21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups
24m 23s
Workout Scaled
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
Workout Scaled
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
Performed as RX
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
Workout Scaled
08/04/2014
CrossFit wod
5 rounds for time of:
500-meter row
50 squats
30 back extensions
32m 20s
Performed as RX
07/31/2014
CrossFit wod
Hang power snatch 5-5-5-5-5
81 lbs
Performed as RX
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
Workout Scaled
07/14/2014
CrossFit wod
Deadlifts 3-3-3-3-3
190 lbs
Performed as RX
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
Workout Scaled
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
Performed as RX
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
Workout Scaled
05/20/2014
CrossFit wod
100 meter Walking lunges
800 meter run
100 Airsquats
12m 41s
Performed as RX
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