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Archives: Benchmark

Monday, July 4, 2022

LUMBERJACK 20 - For time:

20 deadlifts (185/275 lb)
400-m run
20 KB swings (24/32 kg)
400-m run
20 overhead squats (75/115 lb)
400-m run
20 burpees
400-m run
20 chest-to-bar pull-ups
400-m run
20 box jumps (20/24 in)
400-m run
20 DB squat cleans (30/45 lb)
400-m run

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, May 30, 2022

“Murph” - For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Monday, May 23, 2022

“DEL” - For time:

25 burpees
400-m weighted run (14/20 lb)
25 weighted pull-ups (14/20 lb)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, April 29, 2022

“Manion” - 7 rounds for time:


400-m run
29 back squats (95/135 lb)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Sunday, April 24, 2022

A. 3 rounds for time:


400-m run
21 kettlebell swings (16/24 kg)
12 pull-ups

B. Spend any time remaining working on free standing inverts.

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Sunday, April 17, 2022

A. “Roaming Diane” – For time:


21 deadlifts (155/225 lb)
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk

B.

Post-workout:3 sets:
200m KB farmers carry (24/32 kg) (or 90-120s hold)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Thursday, April 7, 2022

A. Build up to heavy single squat or power snatch in less than 15 minutes.

 B. “Amanda” – For time:

9-7-5
Muscle-ups
Squat snatches (95/135 lb)

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Sunday, April 3, 2022

A. For time:


150 wall-ball shots (14/20 lb) (9/10 ft)

 B.  5 sets:


20 weighted med-ball sit-ups (20/14 lb)
20 med-ball knee tucks

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Tuesday, March 1, 2022

“Filthy 50”

For time:

50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Friday, February 25, 2022

OPEN 22.1

AMRAP in 15 mins of:

3 Wall Walks
12 Alternating DB Snatch – 35#/50#
15 Box Jump Overs – 20″/24″

 

 

 

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 2