Signora Compton - beyond the whiteboard

Signora Compton
CrossFit South Atlanta 405 Sessions

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Sun	Mon	Tue	Wed	Thu	Fri	Sat
26	27	28	29	30	31	Jun \| 1
2	3	4	5 Clean & Jerk 8x1 Clean & Jerk 8x1 Signora Compton CrossFit South Atlanta Clean & Jerk 8x1 : 760 lbs \| 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs \| Rx'd Sets 1 Clean & Jerk \| 95 lbs 1 Clean & Jerk \| 95 lbs 1 Clean & Jerk \| 95 lbs 1 Clean & Jerk \| 95 lbs 1 Clean & Jerk \| 95 lbs 1 Clean & Jerk \| 95 lbs 1 Clean & Jerk \| 95 lbs 1 Clean & Jerk \| 95 lbs 14 days ago View CrossFit South Atlanta WODs Gym Results(7) FT: Wall Balls and Toes-to-bars FT: Wall Balls and Toes-to-bars Signora Compton CrossFit South Atlanta 150 Wall Balls after a week of vacation this is going to hurt tomorrow. FT: Wall Balls and Toes-to-bars : 13 mins 50 secs \| Not Rx'd 50 Wall Balls, 14 lbs, 9 ft 25 Knees Highs 40 Wall Balls, 14 lbs, 9 ft 20 Knees Highs 30 Wall Balls, 14 lbs, 9 ft 15 Knees Highs 20 Wall Balls, 14 lbs, 9 ft 10 Knees Highs 10 Wall Balls, 14 lbs, 9 ft 5 Knees Highs 14 days ago View CrossFit South Atlanta WODs Gym Results(9)	6 Nasty Girls Nasty Girls Signora Compton CrossFit South Atlanta Another 150 squats my legs are like DMN!* Nasty Girls : 16 mins 4 secs \| Not Rx'd 3 rounds of: 50 Air Squats 7 Muscle-up (sub: 1 pull-up, 1 dip)s 10 Hang Power Cleans, 95 lbs 13 days ago View CrossFit South Atlanta WODs Gym Results(15)	7 Press 5x3 Press 5x3 Signora Compton CrossFit South Atlanta Press 5x3 : 975 lbs \| 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs \| Rx'd Sets 3 Press \| 65 lbs 3 Press \| 65 lbs 3 Press \| 65 lbs 3 Press \| 65 lbs 3 Press \| 65 lbs 13 days ago View CrossFit South Atlanta WODs Gym Results(11) AMReps 12 mins: Burpees and Box Jumps AMReps 12 mins: Burpees and Box Jumps Signora Compton CrossFit South Atlanta AMReps 12 mins: Burpees and Box Jumps : 52 reps \| Not Rx'd AMReps in 12 mins: 5 Burpees \| reps Box Jump, 12 in \| reps 13 days ago View CrossFit South Atlanta WODs Gym Results(12)	8
9 AMRAP 15 mins: Push Press and Kettlebell Swings AMRAP 15 mins: Push Press and Kettlebell Swings Signora Compton CrossFit South Atlanta AMRAP 15 mins: Push Press and Kettlebell Swings : 3 rounds + Push Press \| Rx'd 15:00 AMRAP: 10 Push Press, 75 lbs 15 Kettlebell Swings, 1 pood 8 days ago View CrossFit South Atlanta WODs Gym Results(4)	10 Deadlift : 5 Rep Max Deadlift : 5 Rep Max Signora Compton CrossFit South Atlanta Deadlift : 5 Rep Max : 1325 lbs \| 265 lbs \| Rx'd 200 lbs Sets 5 Deadlifts \| 265 lbs 9 days ago View CrossFit South Atlanta WODs Gym Results(12) Brenton Brenton Signora Compton CrossFit South Atlanta Brenton : 16 mins 42 secs \| Rx'd 10 mins 18 secs 5 rounds of: Bear Crawl, 100 ft Standing Broad Jump, 100 ft 9 days ago View CrossFit South Atlanta WODs Gym Results(13)	11 Push Jerk 5x3 Push Jerk 5x3 Signora Compton CrossFit South Atlanta Push Jerk 5x3 : 1500 lbs \| 100 lbs, 100 lbs, 100 lbs, 100 lbs, and 100 lbs \| Rx'd Sets 3 Push Jerks \| 100 lbs 3 Push Jerks \| 100 lbs 3 Push Jerks \| 100 lbs 3 Push Jerks \| 100 lbs 3 Push Jerks \| 100 lbs 8 days ago View CrossFit South Atlanta WODs Gym Results(13)	12 Push-ups : 150 Reps for Time Push-ups : 150 Reps for Time Signora Compton CrossFit South Atlanta I could only do 5 at a time. Push-ups : 150 Reps for Time : 26 mins 27 secs \| Rx'd 150 Push-ups 7 days ago View CrossFit South Atlanta WODs Gym Results(13)	13 Power Snatch 5x3 Power Snatch 5x3 Signora Compton CrossFit South Atlanta Power Snatch 5x3 : 1125 lbs \| 75 lbs, 75 lbs, 75 lbs, 75 lbs, and 75 lbs \| Rx'd Sets 3 Power Snatches \| 75 lbs 3 Power Snatches \| 75 lbs 3 Power Snatches \| 75 lbs 3 Power Snatches \| 75 lbs 3 Power Snatches \| 75 lbs 6 days ago View CrossFit South Atlanta WODs Gym Results(9) 21-15-9: Overhead Squats and Chest-to-bar Pull-ups 21-15-9: Overhead Squats and Chest-to-bar Pull-ups Signora Compton CrossFit South Atlanta Those OHS were tough had me shaking! 21-15-9: Overhead Squats and Chest-to-bar Pull-ups : 12 mins 42 secs \| Not Rx'd 21-15-9 reps of: Overhead Squat, 85 lbs Pull-up (chest-to-bar) - banded 6 days ago View CrossFit South Atlanta WODs Gym Results(9)	14	15
16	17 FT: Hang Power Cleans and Double Unders FT: Hang Power Cleans and Double Unders Signora Compton CrossFit South Atlanta FT: Hang Power Cleans and Double Unders : 6 mins 52 secs \| Not Rx'd 6 Hang Power Cleans, 105 lbs 40 Jump Rope (Singles)s 5 Hang Power Cleans, 105 lbs 40 Jump Rope (Singles)s 4 Hang Power Cleans, 105 lbs 40 Jump Rope (Singles)s 3 Hang Power Cleans, 105 lbs 40 Jump Rope (Singles)s 2 Hang Power Cleans, 105 lbs 40 Jump Rope (Singles)s 1 Hang Power Clean, 105 lbs 40 Jump Rope (Singles)s 2 days ago View CrossFit South Atlanta WODs Gym Results(19)	18 AMRAP 12 mins: Deadlifts, Lateral Burpee (Over Barbell)s and Box Jump (24 In.)s AMRAP 12 mins: Deadlifts, Lateral Burpee (Over Barbell)s and Box Jump (24 In.)s Signora Compton CrossFit South Atlanta AMRAP 12 mins: Deadlifts, Lateral Burpee (Over Barbell)s and Box Jump (24 In.)s : 5 rounds \| Not Rx'd 12:00 AMRAP: 4 Deadlifts, 155 lbs 8 Lateral Burpee (Over Barbell)s 12 Box Jump (24 In.)s, 12 in 1 day ago View CrossFit South Atlanta WODs Gym Results(15)	19 Lifting: Front Squats Lifting: Front Squats Signora Compton CrossFit South Atlanta Lifting: Front Squats : 2175 lbs \| 145 lbs, 145 lbs, 145 lbs, 145 lbs, and 145 lbs \| Rx'd Sets 3 Front Squats \| 145 lbs 3 Front Squats \| 145 lbs 3 Front Squats \| 145 lbs 3 Front Squats \| 145 lbs 3 Front Squats \| 145 lbs About 8 hours ago View CrossFit South Atlanta WODs Gym Results(6) 3 RFT: Burpee Pull Ups, Front Squats and Box Jumps 3 RFT: Burpee Pull Ups, Front Squats and Box Jumps Signora Compton CrossFit South Atlanta 3 RFT: Burpee Pull Ups, Front Squats and Box Jumps : 26 mins 8 secs \| Not Rx'd 3 rounds of: 20 Burpee Pull Ups 20 Front Squats, 105 lbs 20 Box Jumps, 12 in About 7 hours ago View CrossFit South Atlanta WODs Gym Results(9)	20	21	22
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