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Archives: Benchmark

Monday, September 25, 2017

“Grace”

30 Clean and Jerk for time – 135#/95#

Compare to February 08, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Tuesday, September 5, 2017

3 Rounds for time of:

#HelenforHouston
Run 400m
21 Kettlebell Swings – 1.5/1.0 pood
12 Pull-ups

Coach’s notes:

Post time to complete to comments and donate to show your support.

WOD Leaderboard
Comments: 7

Monday, August 28, 2017

Double “Fran”

21, 15, 9, 21, 15, 9 rep rounds for time of:
Thruster – 95#/65#
Pull-ups

 

Compare to January 31, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Monday, August 21, 2017

A.  “Cindy”
As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Compare to Sunday, February 5, 2017

B1.  10-15 GHD Sit-ups X 3 sets, rest 90s

B2.  Superman Hold – 60s X 3 sets, rest 90s

Compare to Wednesday, August 2, 2017

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Wednesday, July 19, 2017

“The Bear, Dumbbells”

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without resting the dumbbells on the ground

Coach’s notes:

Perform as the regular Bear, except substitute dumbbells for the barbell.

WOD Leaderboard
Comments: 8

Tuesday, July 18, 2017

A.  Medicine Ball Backwards Overhead Toss for distance – play for 10-15 minutes.

Notes:  The weight of ball that is chosen needs to allow for speed upon release.  In other words do not go too heavy.  Also note, please go outside to grass, so we do not destroy the lights and heaters in the gym.

B.  “Elizabeth”

21, 15, 9 rep rounds for time of:
Clean – 135#/95#
Ring Dips

Compare to Tuesday, October 27, 2015

Coach’s notes:

Post distance and load used in A and time to complete Elizabeth to comments.

WOD Leaderboard
Comments: 7

Friday, July 14, 2017

A1.  Skin the cat – 5 reps X 5 sets, rest 60-90s

Notes:  Control your movement throughout, i.e. no kipping

A2.  Strict Chest to Bar – 5 reps X 5 sets, rest 60-90s

Notes:  Add weight if needed.

B.  Squat “Grace”

30 Squat Clean and Jerk – 135#/95#

Coach’s notes:

Post notes for A1 and A2 and time to complete B to comments.

WOD Leaderboard
Comments: 5

Friday, July 7, 2017

“Barbara”

5 Rounds for time(s) of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

Compare to January 23, 2017

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Sunday, June 4, 2017

A.  Snatch – 2, 2, 2, 2, 2, 2

Compare to Saturday, September 27, 2014

B.  “Randy”

75 snatch for time – 75#/55#

Compare to Monday, March 20, 2017

Coach’s notes:

Post loads for all sets in A and time to complete B to comments.

WOD Leaderboard
Comments: 3

Thursday, June 1, 2017

“DT”

5 rounds for time of:
12 Deadlift – 155#/105#
9 Hang Power Cleans
6 Push Jerks

Compare to June 26, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10