Sam Vernon - beyond the whiteboard

Sam Vernon
CrossFit East Auckland 626 Sessions

Posts

Benchmarks

Sun	Mon	Tue	Wed	Thu	Fri	Sat
26 FT: Burpees, Kettlebell Swing (Russian)s and Push-up (hand release)s FT: Burpees, Kettlebell Swing (Russian)s and Push-up (hand release)s Sam Vernon CrossFit East Auckland FT: Burpees, Kettlebell Swing (Russian)s and Push-up (hand release)s : 7 mins 51 secs \| Rx'd 30 Burpees 101 Kettlebell Swing (Russian)s, 32 kg 30 Push-up (hand release)s 24 days ago View FT: Burpees, Kettlebell Swing (Russian)s and Push-up (hand release)s Site Leaderboard (1)	27	28 Row 2000 m TT Row 2000 m TT Sam Vernon CrossFit East Auckland Row 2000 m TT : 7 mins 8 secs \| Rx'd 14 secs Interval Row, 2000 m \| 7:08 22 days ago View Row 2000 m TT Site Leaderboard (1126)	29	30	31	Jun \| 1 5 RFT: 200 m, Thrusters and Pull-ups 5 RFT: 200 m, Thrusters and Pull-ups Sam Vernon CrossFit East Auckland 5 RFT: 200 m, Thrusters and Pull-ups : 8 mins 53 secs \| Rx'd 5 rounds of: Run, 200 m 10 Thrusters, 20 kg 6 Pull-ups 18 days ago View 5 RFT: 200 m, Thrusters and Pull-ups Site Leaderboard (1)
2 Fran Fran Sam Vernon CrossFit East Auckland Fran : 5 mins 30 secs \| Rx'd 56 secs 21-15-9 reps of: Thruster, 95 lbs Pull-up 17 days ago View CrossFit East Auckland WODs Gym Results(5)	3	4 3 RFT: Kettlebell Snatch (one arm - R)s, Double Unders, Kettlebell Snatch (one arm - L)s and Double Unders 3 RFT: Kettlebell Snatch (one arm - R)s, Double Unders, Kettlebell Snatch (one arm - L)s and Double Unders Sam Vernon CrossFit East Auckland 3 RFT: Kettlebell Snatch (one arm - R)s, Double Unders, Kettlebell Snatch (one arm - L)s and Double Unders : 10 mins 26 secs \| Rx'd 3 rounds of: 20 Kettlebell Snatch (one arm - R)s, 24 kg 50 Double Unders 20 Kettlebell Snatch (one arm - L)s, 24 kg 50 Double Unders 15 days ago View 3 RFT: Kettlebell Snatch (one arm - R)s, Double Unders, Kettlebell Snatch (one arm - L)s and Double Unders Site Leaderboard (10)	5	6 10 RFT: Muscle-ups and Jumping Alternating Lunges 10 RFT: Muscle-ups and Jumping Alternating Lunges Sam Vernon CrossFit East Auckland 8 rounds 1 mu 10 RFT: Muscle-ups and Jumping Alternating Lunges : 15 mins \| Rx'd 10 rounds of: 3 Muscle-ups 12 Jumping Alternating Lunges 13 days ago View CrossFit East Auckland WODs Gym Results(6)	7	8
9 FT: Kettlebell Swings and Single Kettlebell Push Press FT: Kettlebell Swings and Single Kettlebell Push Press Sam Vernon CrossFit East Auckland 8 rnds 1 push press FT: Kettlebell Swings and Single Kettlebell Push Press : 10 mins \| Rx'd 10 Kettlebell Swings, 32 kg 10 Single Kettlebell Push Press, 32 kg 9 Kettlebell Swings, 32 kg 9 Single Kettlebell Push Press, 32 kg 8 Kettlebell Swings, 32 kg 8 Single Kettlebell Push Press, 32 kg 7 Kettlebell Swings, 32 kg 7 Single Kettlebell Push Press, 32 kg 6 Kettlebell Swings, 32 kg 6 Single Kettlebell Push Press, 32 kg 5 Kettlebell Swings, 32 kg 5 Single Kettlebell Push Press, 32 kg 4 Kettlebell Swings, 32 kg 4 Single Kettlebell Push Press, 32 kg 3 Kettlebell Swings, 32 kg 3 Single Kettlebell Push Press, 32 kg 2 Kettlebell Swings, 32 kg 2 Single Kettlebell Push Press, 32 kg 1 Kettlebell Swing, 32 kg 1 Single Kettlebell Push Press, 32 kg 10 days ago View CrossFit East Auckland WODs Gym Results(11)	10	11 FT: Rows and Toes-to-bars FT: Rows and Toes-to-bars Sam Vernon CrossFit East Auckland This sucked. Spent a lot of time looking at the bar, should have hit singles much earlier. Row took 3.30!! FT: Rows and Toes-to-bars : 9 mins 58 secs \| Rx'd Row, 1000 m 50 Toes-to-bars 8 days ago View FT: Rows and Toes-to-bars Site Leaderboard (6)	12	13 21-18-15-12-9-6-3: Sumo Deadlift High-pulls and Overhead Squats 21-18-15-12-9-6-3: Sumo Deadlift High-pulls and Overhead Squats Sam Vernon CrossFit East Auckland Need your abacus for this one! 21-18-15-12-9-6-3: Sumo Deadlift High-pulls and Overhead Squats : 9 mins 39 secs \| Rx'd 21-18-15-12-9-6-3 reps of: Sumo Deadlift High-pull, 35 kg Overhead Squat, 35 kg 6 days ago View CrossFit East Auckland WODs Gym Results(11)	14 10 RFT: Rope Climbs, Burpee (hand release)s and Kettlebell Swings 10 RFT: Rope Climbs, Burpee (hand release)s and Kettlebell Swings Sam Vernon CrossFit East Auckland Welcome to Suckville, population me. 10 RFT: Rope Climbs, Burpee (hand release)s and Kettlebell Swings : 19 mins 25 secs \| Rx'd 10 rounds of: 1 Rope Climb 6 Burpee (hand release)s 6 Kettlebell Swings, 32 kg 5 days ago View 10 RFT: Rope Climbs, Burpee (hand release)s and Kettlebell Swings Site Leaderboard (1)	15
16 6 RFT: Muscle-ups, Box Jump (24 In.)s and Dumbbell Situps 6 RFT: Muscle-ups, Box Jump (24 In.)s and Dumbbell Situps Sam Vernon CrossFit East Auckland Did 3 rounds Rx'd, should have gone Intermediate from the start. Dumb ego. #comeatmeCrossFit 6 RFT: Muscle-ups, Box Jump (24 In.)s and Dumbbell Situps : 15 mins \| Not Rx'd 6 rounds of: 2 Muscle-ups 18 Box Jump (24 In.)s 18 Dumbbell Situps, 20 kg 3 days ago View CrossFit East Auckland WODs Gym Results(9)	17	18	19 Power Clean & Push Jerk : 2 @ 60%, 2 @ 60%, 2 @ 65%, 2 @ 65%, 2 @ 70%, 2 @ 70%, 2 @ 80%, 2 @ 8... Power Clean & Push Jerk : 2 @ 60%, 2 @ 60%, 2 @ 65%, 2 @ 65%, 2 @ 70%, 2 @ 70%, 2 @ 80%, 2 @ 8... Sam Vernon CrossFit East Auckland Power Clean & Push Jerk : 2 @ 60%, 2 @ 60%, 2 @ 65%, 2 @ 65%, 2 @ 70%, 2 @ 70%, 2 @ 80%, 2 @ 8... : Completed \| 60 kg, 0 kg, 80 kg, 0 kg, 100 kg, 0 kg, 110 kg, 120 kg, 0 kg, and 0 kg \| Rx'd Sets 2 Power Clean & Push Jerks, 60% 1RM \| 60 kg 2 Power Clean & Push Jerks, 60% 1RM \| 0 kg 2 Power Clean & Push Jerks, 65% 1RM \| 80 kg 2 Power Clean & Push Jerks, 65% 1RM \| 0 kg 2 Power Clean & Push Jerks, 70% 1RM \| 100 kg 2 Power Clean & Push Jerks, 70% 1RM \| 0 kg 2 Power Clean & Push Jerks, 80% 1RM \| 110 kg 1 Power Clean & Push Jerk, 80% 1RM \| 120 kg 2 Power Clean & Push Jerks, 80% 1RM \| 0 kg 2 Power Clean & Push Jerks, 80% 1RM \| 0 kg About 7 hours ago View CrossFit East Auckland WODs Gym Results(8) Power Clean : 50 Reps for Time Power Clean : 50 Reps for Time Sam Vernon CrossFit East Auckland Power Clean : 50 Reps for Time : 3 mins \| Rx'd 50 Power Cleans, 61 kg About 7 hours ago View CrossFit East Auckland WODs Gym Results(8)	20	21	22
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