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Archives: Benchmark

Saturday, May 11, 2019

TT WOD – Partner:

In partners complete 4 rounds of:

500m Row while partner accumulates AMRAP Kettlebell Swings – 1.5/1.0 pood

Then complete 75 Hang Power Cleans – 95#/65#

Then complete 50 shuttle runs (20ft.) while your partner holds the bottom of a goblet squat – 1.5/1.0 pood

WOD:

“Nancy” – 5 rounds for time of:

Run 400m
15 Overhead Squats – 95#/65#

Compare to Tuesday, April 5, 2016

Coach’s notes:

Post number of KB swings and time to complete partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 4

Thursday, May 2, 2019

WOD:

For time complete:

Isabel – 30 Snatch – 135#/95#

Grace – 30 Clean and Jerk – 135#/95#

Fran – 21, 15, 9, rep rounds of:

Thrusters – 95#/65#

Pull-ups

Compare to Monday, December 3, 2018

TT WOD – Accessory:

A.  Bottoms Up KB Press – 8-10 reps/arm @ 3030 X 4 sets, rest 60-90s between sets.

B1.  Farmers Carry (DB’s or KB’s) – 60s X 4 sets, rest, rest 60s

B2.  Overhead Barbell Hold – 60s X 4 sets, rest 60s

C.  Plank Complex – 45s each at Front/Left/Right X 3 sets, rest 30-60s

Coach’s notes:

Post time to complete WOD and notes for TT WOD to comments.

WOD Leaderboard
Comments: 11

Thursday, April 18, 2019

WOD:

A.  Row 2000m or 1 mile run

Compare to Wednesday, April 12, 2017 or Sunday, July 15, 2018

B.  Practise skill/movements of choice with time remaining.

 

TT WOD – Accessory:

A.  Bottoms up KB Press – 7-9 reps @ 3030 X 4 sets, rest 60-90s

B1.  Farmers carry (Dumbbells or KB’s) – 60s X 4 sets, rest 60s

Notes:  No hook grip and hands must be in the center of the grip (i.e. no touching wrist to the side)

2.  Overhead Barbell Hold – 60s X 4 sets, rest 60s

C.  Plank Complex – 30s each at Front/Left/Right X 3 sets, rest 30-60s

Note:  Progression is to rings.

Coach’s notes:

Post time for row or run and notes for practice from WOD to comments. Post results for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 11

Sunday, April 7, 2019

A.  Work to your heaviest in a single DT complex:

12 Deadlift
9 Hang Power Cleans
6 Push Jerks

In your rest between sets work on your handstand holds.

Coach’s notes:

Post load for all sets of DT and notes for handstand work to comments.

WOD Leaderboard
Comments: 3

Saturday, April 6, 2019

TT WOD – Partner:

With a 25 minute time cap in partners (one working at a time) complete:

Isabel
Double Grace
Triple Fran

Then complete As Many Rounds As Possible (AMRAP) of Cindy alternating each round in the time remaining.

WOD:

Alternating Every Minute on the Minute (EMOM) for 20 minutes complete:

15/12 Cal Row
18 Wallballs – 20#/14#

Coach’s notes:

Post rounds of Cindy complete for partner WOD and notes for daily WOD to comments.

WOD Leaderboard
Comments: 5

Monday, December 3, 2018

For time complete:

Isabel – 30 Snatch – 135#/95#

Grace – 30 Clean and Jerk – 135#/95#

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

Coach’s notes:

Thanks to www.crossfitcurriebarracks.com for another great competition. Today’s WOD is the 2018 Battle in the Barracks Event # 5, “The Girls”. Post time to complete to comments.

WOD Leaderboard
Comments: 20

Wednesday, November 21, 2018

A.  “Annie”

50, 40, 30, 20, 10 rep rounds for time of:

Sit-ups
Double Unders

B.  Practice handstand holds and walks with any time remaining.

Compare to February 18, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Monday, November 19, 2018

"Filthy Fifties"

1 Round for time:

50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders

Compare to October 01, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 18

Tuesday, November 13, 2018

WOD:

“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground

Compare to Thursday, July 19, 2018

TT WOD – Oly:

A. High Hang Muscle Snatch/Snatch Grip Push Press – 5/5 X 5-7 sets, rest approx.. 90s

Notes:  Keep the bar close and lock out aggressively on muscle snatch/time aggressive hips followed by aggressive press.

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 2/2/2 X 5-7 sets.

Notes:  Finish in the pockets, keep bar close in shrug/keep bar close and elbows high and coordinate timing of hips, shrug, then pull/finish in pockets, bar close, elbows high, aggressive punch and balanced catch.

C.  Paused (3s) Overhead Squat – 5 reps X 5-7 sets, rest approx.. 90s

Coach’s notes:

Post the highest load that you reach for the full 7 sets.

WOD Leaderboard
Comments: 9

Friday, November 9, 2018

WOD:

A.  Work to a moderate triple touch and go power snatch in 15 minutes.

B.  Isabel – Complete for time:

30 Snatch – 135#/95#

Compare to Saturday, September 15, 2018

Friday Night Lights WOD (5pm):

50 Partner High Five Burpees
100 Ring Rows
50 Partner Tag Shuttle Runs – 40 ft.
100 Partner Deadlifts – 135# for all.
50 Alternating High Five Push-ups
100 ft. Partner Wheel Barrel Run
50 Synchro Knees to Elbows
100 Twisting Medicine Ball Partner Tosses – 50/side @ 10 ft.
50 Medicine Ball Overhead Squats
100 Double Unders each
50 Over the Rig Wallballs

 

 

Coach’s notes:

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

WOD Leaderboard
Comments: 5