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Archives: Benchmark

Monday, May 28, 2018

“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats – 95#/65#

Compare to April 05, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16

Saturday, May 5, 2018

TT WOD: Partner

A.  Work on strength that needs work for 20 minutes.

B.  For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…8 minutes

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…8 minutes

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar

Coach’s notes: Post rounds and reps completed to comments.

WOD:

A.  Work to a heavy thruster in 15 minutes.

Compare to Sunday, May 21, 2017

B.  “Fran”
21, 15, 9 rep rounds for time of:
Thrusters – 95#/65#
Pull-ups

Compare to Saturday, December 16, 2017

TT WOD – Gymnastics

A.  For 25 minutes practise kicking up to handstand and 7 point assisted strict muscle-ups.

B.  Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support

Coach’s notes:  Post notes for all and rounds and reps complete in B to comments.

Comments: 4

Thursday, March 29, 2018

“Chelsea”

Every Minute On the Minute (EMOM) for 30 Minutes complete:

5 Pull-ups
10 Push-ups
15 Squats

*If you make it to 30 minutes add 1 rep per movement each minute until you can no longer complete in the minute.  If you do not reach 30 minutes, record the last round complete and then continue with Cindy until you reach 30 minutes.

Coach’s notes:

Record results to comments.

WOD Leaderboard
Comments: 12

Thursday, March 1, 2018

A.  “Grace”
For time complete:
30 Clean and Jerk – 135#/95#

Compare to Monday, February 8, 2016

B.  With any time remaining work on your false grip holds and pull-ups on the rings.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, February 18, 2018

“Strict Lynne”

5 Rounds for reps of:

Maximum Body Weight Bench Press
Maximum Strict Pull-ups

 

 

Compare to April 19, 2015

Coach’s notes:

Post reps per exercise, per round and all totals to comments. Note, that Lynne is not a timed workout.

WOD Leaderboard
Comments: 6

Saturday, January 20, 2018

1. Row 1000m

Compare to Sunday, July 5, 2015

2. 50 Wallballs – 30#/20#

Compare to Thursday, December 8, 2016

3.  50 D-ball over alternating shoulders – you choose.

Compare to Sunday, March 5, 2017

4.  AMRAP side shuffle in 3:00 – 10 feet

Coach’s notes:

Post results for all sets and order completed to comments. For side shuffle, feet cannot cross and both feet and must cross the 10 foot mark and outside hand must touch the floor each time.

WOD Leaderboard
Comments: 1

Saturday, January 6, 2018

A.  Power Snatch – 3, 3, 3, 3, 3, 3, rest 2:00 between sets

B.  “Squat” Randy
75 Squat Snatch for time – 75#/55#

Compare to Thursday, April 27, 2017

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Friday, December 29, 2017

Open WOD 17.5

10 rounds for time of:
9 Thrusters – 95#/65#
35 Double-unders

Compare to March 25, 2017

Coach’s notes:

This is the Reebok CrossFit Games Open WOD 17.5. 4o minute time cap. Post time to complete to comments.

WOD Leaderboard
Comments: 10

Thursday, December 21, 2017

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats

Compare to August 21, 2017

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Saturday, December 16, 2017

A. Handstand walk practise and progressions – 15 minutes.

B.  “Fran”
21, 15, 9 rep rounds of:
Thrusters – 95#/65#
Pull-ups

Compare to Thursday, October 12, 2017

Coach’s notes:

Post notes for handstand walks and time to complete Fran to comments.

WOD Leaderboard
Comments: 1