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Archives: Benchmark

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

Saturday, January 11, 2020

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

“DT”

12 Deadlift
9 Hang Power Clean
6 Push Jerk

*While your partner rows As Many Calories As Possible.  Switch as you see fit.

Then, without rest complete:

10 Pull-ups (share as you see fit )
27 Synchronized Thrusters – 65#/45#
20 Pull-ups
21 Synchronized Thrusters
30 Pull-ups
15 Synchronized Thrusters
40 Pull-ups
9 Synchronized Thrusters
50 Pull-ups

WOD:

10 rounds for time(s) of:

12 Chest to Deck Shuttle Runs – 20 ft.
8 Strict Ring Dips
4 Deadlift – 315#/205#
REST 1:00

Coach’s notes:

Post reps for AMRAP (Cals and reps for DT) and time to complete Partner WOD and time per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 4

Saturday, December 28, 2019

TT WOD – Partner

In partners complete:

1:30 AMRAP Clean and Jerk – 135#/95#, while partner does
1:30 AMRAP Row for Cals, then switch.
1:00 REST
1:30 AMRAP Burpees over Bar, while partner does
1:30 AMRAP Pull-ups, then switch.
1:00 REST
1:30 AMRAP Deadlift – 135#/95#, while partner does
1:30 Box Jumps – 24”/20”, then switch.
1:00 REST
1:30 Toes to Rings, while partner does
1:30 Push Press – 135#/95#, then switch
1:00 REST
3:00 AMRAP Squat Snatch – 135#/95#, both partners working at the same time.

WOD:

A. “Elizabeth” – 21, 15, 9 rep rounds for time of:

Clean – 135#/95#
Ring Dips

Compare to Sunday, August 26, 2019

B. Any time remaining working on muscle-up tech.

Coach’s notes:

Post reps complete in a sets for Partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 4

Sunday, October 6, 2019

“Barbara”

5 rounds for time(s) of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
REST 3:00

Compare to June 07, 2015

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Wednesday, September 25, 2019

A.  Reverse “Jackie”

30 Pull-ups
50 Thrusters – 45# for all
1000m Row

B.  Practice your skipping and/or plyometric jumps with any time remaining.

Coach’s notes:

Post time to complete WOD and notes on skipping and jumping to comments.

WOD Leaderboard
Comments: 14

Monday, September 9, 2019

“Kelly”

5 rounds for time of:

Run 400m
30 Box Jumps – 24”/20””
30 Wallballs – 20#/14# to 10’

Compare to August 07, 2014

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Monday, September 2, 2019

Filthy Fifties

1 round for time of:

50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45# for all
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders

Compare to October 01, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, August 31, 2019

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 12 minutes of:

8 Box Jumps
8 Kettlebell Swings – 1.5/1.0 pood

*While partner hangs from the bar

Then complete As Many Rounds As Possible (AMRAP) in 12 minutes of:

8 Alternating Single Arm Dumbbell Ground to Overhead – 70#/45#
8 Burpees to a Plate – any plate!
8 Knees to Elbows

*While your partner runs 200m

WOD:

“Jackie” – 1 round for time of:

1000m Row
50 Thrusters – 45# for all
30 Pull-ups

Compare to Friday, December 26, 2014

Coach’s notes:

Post rounds and reps complete for couplet and triplet in partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Thursday, August 29, 2019

WOD:

“Fight Gone Bad”

3 rounds for reps of:

1:00 Wallballs – 20#/14# to 10’
1:00 Sumo Deadlift High Pull – 75#/55#
1:00 Box Jumps – 20” for all
1:00 Push Press – 75#/55#
1:00 Row (Cals)
1:00 REST

Compare to Friday, February 10, 2017

TT WOD – Opens Prep:

Open WOD 19.2 – As Many Reps As Possible (AMRAP) in 20 minutes of:

25 Toes to Bar
50 Double Unders
15 Squat Cleans – 135#/85#
25 Toes to Bar
50 Double Unders
13 Squat Cleans – 185#/115#

If completed before 8 minutes, add 4 minutes to the clock and complete AMRAP of:

25 Toes to Bar
50 Double Unders
11 Squat Cleans – 225#/145#

If completed before 12 minutes, add 4 minutes to the clock and complete AMRAP of:

25 Toes to Bar
50 Double Unders
9 Squat Cleans – 275#/175#

If completed before 16 minutes, add 4 minutes to the clock and complete AMRAP of:

25 Toes to Bar
50 Double Unders
7 Squat Cleans – 315#/205#

Time Cap: 20 minutes.

Compare to Thursday, February 28, 2019

 

Coach’s notes:

Post reps per movement, per round and all totals for Fight Gone Bad and reps completed for TT WOD to comments.

WOD Leaderboard
Comments: 8