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Archives: Benchmark

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

Monday, October 22, 2018

Strict “Diane”

21, 15, 9 rep rounds for time of:

Deadlift – 225#/155#

Strict Handstand Push-ups

Compare to February 24, 2018

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, October 17, 2018

A.  “Grace” – Complete for time:

30 Clean and Jerk – 135#/95#

B.  With any time remaining work on your max height box jump.

Coach’s notes:

Post time to complete and height reached to comments.

WOD Leaderboard
Comments: 12

Thursday, September 20, 2018

WOD:

“Karen”

150 Wallballs for time – 20#/14#

Compare to Tuesday, April 4, 2017

B. Ring Muscle Up tech work with time remaining

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 6-8 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 7-9 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Sunday, September 16, 2018

“Cindy”

Complete 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: 5

Saturday, September 15, 2018

WOD:

A.  Work to a heavy 3 rep touch and go triple power snatch in 15 minutes.

B.  “Isabel”
For time complete:
30 Snatch – 135#/95#

TT WOD – Strength:

A1.  Sumo Deadlift – 5 reps @ 32X1 X 5 sets, rest 2-3:00

B1.  Front Squat – 4 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 8-10 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbells in both hands.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3