Teresa Ross

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

September 2, 2014

Performed at: CFSF
Workout Name: CrossFit wod
Description: 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups
Results: 24m 23s
Workout scaled
Modifications at: kipping

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

From 4:00-6:00
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185-lb. front squats, 6 reps

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09/02/2014 CrossFit wod 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
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08/25/2014 CrossFit wod Back squat 1-1-1-1-1-1-1 165 lbs
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08/21/2014 CrossFit wod Complete as many rounds as possible in 20 minutes of:
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08/20/2014 CrossFit wod Split jerk 1-1-1-1-1-1-1 135 lbs
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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
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08/11/2014 CrossFit wod 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
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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
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08/05/2014 CrossFit wod 10 1-minute rounds of:
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08/04/2014 CrossFit wod 5 rounds for time of:
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07/31/2014 CrossFit wod Hang power snatch 5-5-5-5-5 81 lbs
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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:
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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
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Power clean 3-3-3-3-3
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07/03/2014 CrossFit wod 5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
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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
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06/25/2014 CrossFit wod Body-weight back-squat ladder
Rest 5 minutes
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06/22/2014 CrossFit wod 20:00 AMRAP
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95 pound Hang power clean, 7 reps
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95 pound Thruster, 15 reps		 18m 13s
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225 pound Deadlift
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06/04/2014 CrossFit wod 21-15-9 reps of:
135 pound Clean
Handstand push-ups		 13m 00s
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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
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500 meter row
20 Strict handstand push-ups
500 meter row
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800 meter run
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3:00 minutes rest
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15 Hip-back extensions
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Performed as RX
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50 Walking lunges
115 lb. Back squat, 40 reps
40 Toes to bar
115 lb. Power clean, 30 reps
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115 lb. Thruster, 20 reps
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:15 second rest
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:15 second rest		 234 reps
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04/17/2014 CrossFit wod 10 rounds:
1 minute of rowing
:15 seconds rest
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:15 seconds rest
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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
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Performed as RX
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Performed as RX
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1000 meter row
30 Hip extensions
30 GHD sit-ups		 39m 53s
Performed as RX
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5k row		 21m 57s
Performed as RX
02/18/2014 CrossFit wod 7:00 AMRAP
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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
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315 pound Deadlift

1:43 pace pulls and 215 pound Deadlift for women.		 49 reps
Workout Scaled
02/14/2014 CrossFit wod 3 rounds:
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Workout Scaled
02/12/2014 CrossFit wod 2 minutes row
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2 minutes row
2 minutes Burpees
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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
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Performed as RX
01/24/2014 CrossFit wod Deadlift 1-1-1-1-1 215 lbs
Performed as RX
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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
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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
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21 Box jumps, 20" box
Back extension, 21 reps
Walking lunges, 150 feet		 36m 52s
Workout Scaled
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Turkish get up
Sots press		 17m 07s
Workout Scaled