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Lifting Ourselves and One Another

Archives: Benchmark

Friday, May 19, 2017

“Eva”

5 Rounds for time of:
Run 800m
30 Kettlebell Swings – 2.0/1.5 pood
30 Pull-ups

Compare to July 09, 2015

Comments: 6

Thursday, May 11, 2017

“Kelly”

5 Rounds for time of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#

Compare to August 07, 2014

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 15

Wednesday, May 10, 2017

A.  2 rounds for time:

10 Deadlifts, 315/225 lb.
20 Deficit Handstand Push-ups, 4.5/3-in. deficit
30 Front Squats, 95/65 lb.

B.  30s Assault Bike Sprint for cals X 2, rest 5:00 between

Coach’s notes:

Post time to complete A and cals for B to comments. Note A is the 2017 Master’s qualifier workout #4.

WOD Leaderboard
Comments: 15

Thursday, April 27, 2017

A.  Snatch – 1, 1, 1, 1, 1, 1, 1

Compare to Saturday, October 15, 2016

B.  “Squat” Randy

75 Squat Snatch for time – 75#/55#

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 16

Thursday, April 20, 2017

A. “Nancy”

5 Rounds for time of:
400m run
15 Overhead Squats – 95#/65#

Compare to

Compare to Tuesday, April 5, 2016

B.  Peg board practice with time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Tuesday, April 4, 2017

A.  “Karen”
150 Wallballs for time – 20#/14#

B. Ring Muscle-up tech work with time remaining.

Coach’s notes:

Post time to complete Karen to comments.

WOD Leaderboard
Comments: 14

Monday, March 20, 2017

A. 3 Position Snatch – tech work, 10-15 mins, only go up to 60% of 1RM.

B. “Randy”
For time:
75 Snatches – 75#/55#

Compare to Monday, May 18, 2015

Coach’s notes:

Post comments and load for tech work and time to complete Randy to comments.

WOD Leaderboard
Comments: 12

Saturday, February 25, 2017

For time:

Opens 17.1

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Coach’s notes:

Men use 50lb women use 30lb dumbbell and 24"/20" box respectively . Time cap: 20 minutes

WOD Leaderboard
Comments: 15

Friday, February 10, 2017

3 rounds of time:

“Fight Gone Bad”

Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)

*For FGB move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five minute round from which a one minute break is allowed before repeating.  On call of  “rotate”, the athletes move to the next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.  Guys use 20 lbs and gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press.  Box jumps are 20″ for all.

Compare to December 12, 2014

Coach’s notes:

Add your points and post them to comments.

WOD Leaderboard
Comments: 10

Sunday, February 5, 2017

As Many Rounds As Possible (AMRAP) in 20 minutes of:

“Cindy”

5 Pull-ups
10 Push-ups
15 Squats

Compare to February 09, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7