David J. Choma - beyond the whiteboard

David J. Choma
Advanced Performance CrossFit 511 Sessions

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26	27	28 "FGB Style" - Wall Balls, Muscle-ups, Push-ups and 2 more "FGB Style" - Wall Balls, Muscle-ups, Push-ups and 2 more David J. Choma Advanced Performance CrossFit "FGB Style" - Wall Balls, Muscle-ups, Push-ups and 2 more : 238 reps \| 81, 82, and 75 reps \| Rx'd 3 rounds, 1 min per station: Wall Ball, 20 lbs, 10 ft Muscle-up Push-up Push Press, 85 lbs GHD Sit-up Rest 18 days ago View "FGB Style" - Wall Balls, Muscle-ups, Push-ups and 2 more Site Leaderboard (1)	29	30	31 3 RFT: 400 m, Right Arm Hangs, Barbell Turkish Get Up (Left Arm)s and 3 more 3 RFT: 400 m, Right Arm Hangs, Barbell Turkish Get Up (Left Arm)s and 3 more David J. Choma Advanced Performance CrossFit 1 rep TGU, oops 3 RFT: 400 m, Right Arm Hangs, Barbell Turkish Get Up (Left Arm)s and 3 more : 19 mins 30 secs \| Not Rx'd 3 rounds of: Run, 400 m Right Arm Hang, 15 secs 1 Barbell Turkish Get Up (Left Arm), 45 lbs Left Arm Hang, 15 secs 1 Barbell Turkish Get Up (Right Arm), 45 lbs L Sit Hold, 30 secs 18 days ago View 3 RFT: 400 m, Right Arm Hangs, Barbell Turkish Get Up (Left Arm)s and 3 more Site Leaderboard (234)	Jun \| 1 Chipper: Tire Flips, Thrusters, Pull-up (rings)s and 6 more Chipper: Tire Flips, Thrusters, Pull-up (rings)s and 6 more David J. Choma Advanced Performance CrossFit Brutal Chipper: Tire Flips, Thrusters, Pull-up (rings)s and 6 more : 30 mins 58 secs \| Rx'd 10 Tire Flips, 150 lbs 25 Thrusters, 135 lbs 50 Pull-up (rings)s 75 Double Unders Row, 1000 m 75 AbMat Sit-ups 50 Kettlebell Swings, 45 lbs 25 Back Extension (GHD)s 10 Sandbag Deadlift And Throws, 20 lbs, 8 ft 18 days ago View Chipper: Tire Flips, Thrusters, Pull-up (rings)s and 6 more Site Leaderboard (1) Lifting: Power Cleans, Power Jerks, Clean Pulls and 6 more Lifting: Power Cleans, Power Jerks, Clean Pulls and 6 more David J. Choma Advanced Performance CrossFit Lifting: Power Cleans, Power Jerks, Clean Pulls and 6 more : 4830 lbs \| 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, and 115 lb \| Rx'd Sets 2 Power Cleans \| 115 lbs 2 Power Cleans \| 115 lbs 2 Power Cleans \| 115 lbs 1 Power Jerk \| 115 lbs 1 Power Jerk \| 115 lbs 1 Power Jerk \| 115 lbs 3 Clean Pulls \| 115 lbs 3 Clean Pulls \| 115 lbs 3 Clean Pulls \| 115 lbs 3 Back Squats \| 115 lbs 3 Back Squats \| 115 lbs 3 Back Squats \| 115 lbs 1 Power Snatch \| 115 lbs 1 Power Snatch \| 115 lbs 1 Power Snatch \| 115 lbs 1 Snatch Balance \| 115 lbs 1 Snatch Balance \| 115 lbs 1 Snatch Balance \| 115 lbs 1 Snatch Pull \| 115 lbs 1 Snatch Pull \| 115 lbs 1 Snatch Pull \| 115 lbs 1 Overhead Squat \| 115 lbs 1 Overhead Squat \| 115 lbs 1 Overhead Squat \| 115 lbs 1 Squat Clean \| 115 lbs 1 Squat Clean \| 115 lbs 1 Squat Clean \| 115 lbs 18 days ago View Lifting: Power Cleans, Power Jerks, Clean Pulls and 6 more Site Leaderboard (1)
2	3 15-12-9: Power Cleans and Pistols 15-12-9: Power Cleans and Pistols David J. Choma Advanced Performance CrossFit Total of 36 pistols, alternated legs on a 1 per rep basis 15-12-9: Power Cleans and Pistols : 9 mins 30 secs \| Rx'd 15-12-9 reps of: Power Clean, 155 lbs Pistol 17 days ago View 15-12-9: Power Cleans and Pistols Site Leaderboard (1)	4 AMRAP 7 mins: 200 m and Box Jump (20 In.)s AMRAP 7 mins: 200 m and Box Jump (20 In.)s David J. Choma Advanced Performance CrossFit Rest 2 minutes, then do second AMRAP AMRAP 7 mins: 200 m and Box Jump (20 In.)s : 4 rounds \| Rx'd 7:00 AMRAP: Run, 200 m 10 Box Jump (20 In.)s, 20 in 16 days ago View AMRAP 7 mins: 200 m and Box Jump (20 In.)s Site Leaderboard (1) AMRAP 7 mins: Power Snatches and Wall Balls AMRAP 7 mins: Power Snatches and Wall Balls David J. Choma Advanced Performance CrossFit 2nd AMRAP AMRAP 7 mins: Power Snatches and Wall Balls : 3 rounds + 5 Power Snatches + 14 Wall Balls \| Rx'd 7:00 AMRAP: 5 Power Snatches, 115 lbs 15 Wall Balls, 20 lbs 16 days ago View AMRAP 7 mins: Power Snatches and Wall Balls Site Leaderboard (1) Lifting: Power Snatches, Clean & Jerks and Front Squats Lifting: Power Snatches, Clean & Jerks and Front Squats David J. Choma Advanced Performance CrossFit Lifting: Power Snatches, Clean & Jerks and Front Squats : 1335 lbs \| 135 lbs, 155 lbs, 155 lbs, 135 lbs, 155 lbs, 155 lbs, 135 lbs, 155 lbs, and 155 lbs \| Rx'd Sets 1 Power Snatch \| 135 lbs 1 Power Snatch \| 155 lbs 1 Power Snatch \| 155 lbs 1 Clean & Jerk \| 135 lbs 1 Clean & Jerk \| 155 lbs 1 Clean & Jerk \| 155 lbs 1 Front Squat \| 135 lbs 1 Front Squat \| 155 lbs 1 Front Squat \| 155 lbs 16 days ago View Lifting: Power Snatches, Clean & Jerks and Front Squats Site Leaderboard (1)	5 3 RFT: Burpees, Ball Slams, Toes Through Rings and Squat Cleans 3 RFT: Burpees, Ball Slams, Toes Through Rings and Squat Cleans David J. Choma Advanced Performance CrossFit Happy Birthday Rick 3 RFT: Burpees, Ball Slams, Toes Through Rings and Squat Cleans : 19 mins 50 secs \| Rx'd 3 rounds of: 27 Burpees 20 Ball Slams, 20 lbs 13 Toes Through Rings 6 Squat Cleans, 105 lbs 14 days ago View 3 RFT: Burpees, Ball Slams, Toes Through Rings and Squat Cleans Site Leaderboard (1)	6	7	8
9 FT: Sandbag Carries; 3x Muscle-ups, Push Press and Front Squats... FT: Sandbag Carries; 3x Muscle-ups, Push Press and Front Squats... David J. Choma Advanced Performance CrossFit FT: Sandbag Carries; 3x Muscle-ups, Push Press and Front Squats... : 17 mins 40 secs \| Rx'd 1 Sandbag Carry, 28 lbs, 200 m -- then -- 3 rounds: 3 Muscle-ups 9 Push Press, 95 lbs 18 Front Squats, 95 lbs -- then -- 1 Sandbag Carry, 28 lbs, 200 m 11 days ago View FT: Sandbag Carries; 3x Muscle-ups, Push Press and Front Squats... Site Leaderboard (1) Lifting: Snatch Pulls, Power Snatches, Snatch Balances and Squat Snatches Lifting: Snatch Pulls, Power Snatches, Snatch Balances and Squat Snatches David J. Choma Advanced Performance CrossFit Lifting: Snatch Pulls, Power Snatches, Snatch Balances and Squat Snatches : 3800 lbs \| 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs \| Rx'd Sets 5 Snatch Pulls \| 95 lbs 5 Snatch Pulls \| 95 lbs 5 Snatch Pulls \| 95 lbs 5 Snatch Pulls \| 95 lbs 1 Power Snatch \| 95 lbs 1 Power Snatch \| 95 lbs 1 Power Snatch \| 95 lbs 1 Power Snatch \| 95 lbs 3 Snatch Balances \| 95 lbs 3 Snatch Balances \| 95 lbs 3 Snatch Balances \| 95 lbs 3 Snatch Balances \| 95 lbs 1 Squat Snatch \| 95 lbs 1 Squat Snatch \| 95 lbs 1 Squat Snatch \| 95 lbs 1 Squat Snatch \| 95 lbs 10 days ago View Lifting: Snatch Pulls, Power Snatches, Snatch Balances and Squat Snatches Site Leaderboard (1)	10 Deadlifts, Row Deadlifts, Row David J. Choma Advanced Performance CrossFit Deadlifts, Row : 7 mins 37 secs \| Rx'd 3 rounds of: 10 Deadlifts 225 lbs 500 m Rows 10 days ago View Deadlifts, Row Site Leaderboard (56) Lifting: Clean Pulls, Power Cleans, Back Squats and Squat Cleans Lifting: Clean Pulls, Power Cleans, Back Squats and Squat Cleans David J. Choma Advanced Performance CrossFit Lifting: Clean Pulls, Power Cleans, Back Squats and Squat Cleans : 5400 lbs \| 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, and 135 lbs \| Rx'd Sets 5 Clean Pulls \| 135 lbs 5 Clean Pulls \| 135 lbs 5 Clean Pulls \| 135 lbs 5 Clean Pulls \| 135 lbs 1 Power Clean \| 135 lbs 1 Power Clean \| 135 lbs 1 Power Clean \| 135 lbs 1 Power Clean \| 135 lbs 3 Back Squats \| 135 lbs 3 Back Squats \| 135 lbs 3 Back Squats \| 135 lbs 3 Back Squats \| 135 lbs 1 Squat Clean \| 135 lbs 1 Squat Clean \| 135 lbs 1 Squat Clean \| 135 lbs 1 Squat Clean \| 135 lbs 10 days ago View Lifting: Clean Pulls, Power Cleans, Back Squats and Squat Cleans Site Leaderboard (1)	11 AMRAP 12 mins: Push-ups, Air Squats, Walking Lunges and 100 m AMRAP 12 mins: Push-ups, Air Squats, Walking Lunges and 100 m David J. Choma Advanced Performance CrossFit AMRAP 12 mins: Push-ups, Air Squats, Walking Lunges and 100 m : 6 rounds + 10 Push-ups + 10 Air Squats + 20 Walking Lunges \| Rx'd 12:00 AMRAP: 10 Push-ups 10 Air Squats 20 Walking Lunges Run, 100 m 9 days ago View AMRAP 12 mins: Push-ups, Air Squats, Walking Lunges and 100 m Site Leaderboard (2) Lifting: Shoulder Press, Push Press, Push Jerks and Front Squats Lifting: Shoulder Press, Push Press, Push Jerks and Front Squats David J. Choma Advanced Performance CrossFit Don't drop the weight Lifting: Shoulder Press, Push Press, Push Jerks and Front Squats : 5520 lbs \| 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, 115 lbs, and 115 lbs \| Rx'd Sets 3 Shoulder Press \| 115 lbs 3 Shoulder Press \| 115 lbs 3 Shoulder Press \| 115 lbs 3 Shoulder Press \| 115 lbs 3 Push Press \| 115 lbs 3 Push Press \| 115 lbs 3 Push Press \| 115 lbs 3 Push Press \| 115 lbs 3 Push Jerks \| 115 lbs 3 Push Jerks \| 115 lbs 3 Push Jerks \| 115 lbs 3 Push Jerks \| 115 lbs 3 Front Squats \| 115 lbs 3 Front Squats \| 115 lbs 3 Front Squats \| 115 lbs 3 Front Squats \| 115 lbs 9 days ago View Lifting: Shoulder Press, Push Press, Push Jerks and Front Squats Site Leaderboard (1)	12 Chipper: Wall Balls, GHD Sit-ups, Thrusters and 2 more Chipper: Wall Balls, GHD Sit-ups, Thrusters and 2 more David J. Choma Advanced Performance CrossFit Almost died Chipper: Wall Balls, GHD Sit-ups, Thrusters and 2 more : 19 mins 15 secs \| Rx'd 50 Wall Balls, 20 lbs, 10 ft 40 GHD Sit-ups 30 Thrusters, 115 lbs 20 Handstand Push-ups 10 Power Snatches, 115 lbs 8 days ago View Chipper: Wall Balls, GHD Sit-ups, Thrusters and 2 more Site Leaderboard (1)	13	14	15
16	17 Slamballs, Walking Lunges, Overhead Squats Slamballs, Walking Lunges, Overhead Squats David J. Choma Advanced Performance CrossFit Slamballs, Walking Lunges, Overhead Squats : 11 mins 34 secs \| Rx'd 10 Ball Slams 20 lbs 10 Walking Lunges 10 Overhead Squats 95 lbs 20 Ball Slams 20 lbs 20 Walking Lunges 20 Overhead Squats 95 lbs 30 Ball Slams 20 lbs 30 Walking Lunges 30 Overhead Squats 95 lbs 3 days ago View Slamballs, Walking Lunges, Overhead Squats Site Leaderboard (13) Every 15 secs for 4 mins: Clean & Jerk Every 15 secs for 4 mins: Clean & Jerk David J. Choma Advanced Performance CrossFit Every 15 secs for 4 mins: Clean & Jerk : Completed \| Rx'd Every 15 secs for 4 mins 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 1 Clean & Jerk, 165 lbs 3 days ago View Every 15 secs for 4 mins: Clean & Jerk Site Leaderboard (1)	18 AMRAP 20 mins: 200 m, Burpees, Handstand Walks and Alternating Kettlebell Snatches AMRAP 20 mins: 200 m, Burpees, Handstand Walks and Alternating Kettlebell Snatches David J. Choma Advanced Performance CrossFit AMRAP 20 mins: 200 m, Burpees, Handstand Walks and Alternating Kettlebell Snatches : 4 rounds + 200 m + 2 Burpees \| Rx'd 20:00 AMRAP: Run, 200 m 10 Burpees Handstand Walk, 20 ft 10 Alternating Kettlebell Snatches, 53 lbs 1 day ago View AMRAP 20 mins: 200 m, Burpees, Handstand Walks and Alternating Kettlebell Snatches Site Leaderboard (1) Every 15 secs for 4 mins: Thruster Every 15 secs for 4 mins: Thruster David J. Choma Advanced Performance CrossFit Every 15 secs for 4 mins: Thruster : Completed \| Rx'd Every 15 secs for 4 mins 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 Thruster, 95 lbs 1 day ago View Every 15 secs for 4 mins: Thruster Site Leaderboard (1)	19 21-15-9: Row (calories)s, Wall Balls and Ring Dips 21-15-9: Row (calories)s, Wall Balls and Ring Dips David J. Choma Advanced Performance CrossFit 21-15-9: Row (calories)s, Wall Balls and Ring Dips : 8 mins 53 secs \| Rx'd 21-15-9 reps of: Row (calories) Wall Ball, 20 lbs, 10 ft Ring Dip About 17 hours ago View 21-15-9: Row (calories)s, Wall Balls and Ring Dips Site Leaderboard (1) Every 15 secs for 4 mins: Squat Snatch Every 15 secs for 4 mins: Squat Snatch David J. Choma Advanced Performance CrossFit Every 15 secs for 4 mins: Squat Snatch : Completed \| Rx'd Every 15 secs for 4 mins 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs 1 Squat Snatch, 95 lbs About 16 hours ago View Every 15 secs for 4 mins: Squat Snatch Site Leaderboard (1)	20	21	22
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