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Archives: Benchmark

Friday, July 3, 2020

“Kelly”

Complete 5 rounds for time of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallball – 20#/14#

Compare to January 03, 2020

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Monday, June 22, 2020

“Nancy”

5 rounds for time of:

Run 400m
15 Overhead Squats – 95#/65#

Compare to May 11, 2019

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16

Friday, June 12, 2020

Complete for time:

 “Double Grace”

60 Dowel Clean and Jerk

Coach’s notes:

Just kidding. ;) You can use weight, RX'd is 135#/95#. Post time to compete to comments.

WOD Leaderboard
Comments: 10

Friday, May 29, 2020

At Home WOD:

5 rounds for time of:

Run 400m
20 Double Milk Jug Overhead Squats

WOD – “Nancy”

5 rounds for time of:

Run 400m
15 Overhead Squats – 95#/65#

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Monday, May 25, 2020

At Home WOD and WOD:

“Murph” – Complete 1 round for time of:

Run 1 Mile
100 Pull-ups (Milk Jug/Dumbbell Rows)
200 Push-ups
300 Squats
Run 1 Mile

*If you’ve got a 20# vest or body armor, wear it. 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Saturday, April 18, 2020

A.  Complete for VIRTUOSITY and time:

Dowel “DT” – 5 rounds of:

12 Deadlift
9 Hang Power
6 Jerks

NO REST

Dowel “Randy”

75 Power Snatch

B.  Spend 15-20 minutes Stretching.

WOD:

A.  Work to a moderate Power Snatch double in 12-15 minutes.

B.  “Randy” – For time complete:

75 Snatch – 75#/45#

Coach’s notes:

Post notes regarding positions for weightlifting and time to complete At Home WOD. Post loads for all sets of power snatch and time to complete Randy for WOD to comments.

WOD Leaderboard
Comments: 1

Tuesday, April 7, 2020

At Home WOD

For time and Virtuosity complete 3 rounds of:

Dowel Grace
Dowel Isabel
Dowel Fran – (Ring Rows for pull-ups)

WOD

5 rounds for time(s) of:

400m Row
3 Rope Climbs
17 Knees to Elbows
REST 90s

Coach’s notes:

Post time and virtuousness for At Home WOD and time per round plus total working time for WOD to comments.

WOD Leaderboard
Comments: 10

Tuesday, March 10, 2020

WOD:

21-15-9 reps for time of:
Cleans – 135#/95#
Ring dips

Compare to Saturday, December 28, 2019

TT WOD – Gymnastics:

As wew rap up this section of TT, use this class to practice your new gymnastics skills.

Specifically practice strict and kipping ring and bar muscle-ups.  Remember that these are demanding skills, so use at least 120s between sets.  Try to find your greatest efficiencies in these movements and do not practice until fatigue and/or technique becomes compromised.  Have fun!

Coach’s notes:

Post time to complete Elizabeth and whether your did power or squat cleans. Also post all results and successes from TT Gymnastics to comments.

WOD Leaderboard
Comments: 19

Monday, March 9, 2020

“Hard Cindy”

Complete As Many Rounds As Possible in 20 minutes of:

5 Weighted Pull-ups – 35#/25#
10 Push-ups with Feet on a Box – 30”/24”
15 Squats – 45#/25# plate

Coach’s notes:

Note this is the www.crossfit.com WOD from Febraury 18, 2020. Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 22

Tuesday, January 21, 2020

WOD

“Filthy Fifties” – 1 round for time of:

50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45#
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders

Compare to Monday, November 19, 2018

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

 

Coach’s notes:

Post time to complete Filthy Fifties and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 23