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October Benchmark!!!
Durability Band Pull-Apart 2 Min AMRAP x1 Set Skill/Strength 90 Second AMRAP Strict Overhead Press (95/65) Rx+ 115/75 WOD 5 Rounds For Time 20 Deadlifts (95/65) Rx+ 135/95 10 Lateral Burpee Bar Hops...
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WOD – 152.8 -
Durability Single Leg RDL – 30 reps per leg x 1 set Skill/Strength Warm Up & Start WOD 4 Stations – 2 Minutes per Station – No Transition Time – 3 Rounds Station 1 – Sled Push (1 Length = 4...
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WOD – 152.9 -
Durability Starfish Plank 45 Seconds Per side x 1 Set Skill/Strength 5 min AMRAP Strict Pull-Ups + 1 Second Hold at Top of Every Rep WOD For Time 3 Rounds 12 Toes To Bar (Rx+ 6 Ring Muscle Ups) 16...
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September 2015 Benchmark ReTest
Fun retest from 1 year ago…Lets enjoy the weather Durability 1 Min Plank + Alt Hand Contacts Skill/Strength Clean & Jerk – Build up to your working weight on the WOD WOD 90 Clean and Jerks for...
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WOD – 153.0 -
Durability Hip Lift w/ March – 2 min AMRAP Skill/Strength Dips – 5 Min AMRAP Bar Dips or Box Dips or Ring Dips WOD For A Running Clock Tabata DB Anchored Military Style AbMat Sit-Ups (1 rep = 1 point)...
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WOD – 153.1 -
Skill/Strength Warm Up WOD “The Jeff” by Coach Jeff 18 min AMRAP 3 Thrusters (115/75) Rx+ 135/95 3 Muscle Ups (3 Pull-Ups + 3 Push-Ups) 200 Meter Run 6 Thrusters 6 Muscle Ups 200 Meter Run 9 Thrusters...
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WOD – 153.2 -
Durability Single Leg RDL – 30 reps per side x 1 set Skill/Strength Deadlift Warm up & Build up WOD 20 Min AMRAP 3 Deadlifts 315/215 12 Burpees 24 Double Unders Notes – Lets keep the Deadlift...
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WOD – 119.6 ReTest -
Durability Prone Plank + Alt Arm & Leg Lifts – 90 seconds x 1 Set Skill/Strength Rowing Skill Session WOD 2000 meter Row – Attempt a Personal Record 10 min rest 1000 meter Row – As Fast As...
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WOD – 153.3 -
Durability 1 Arm DB Overhead Hold + Walk 90 seconds per arm Skill/Strength Muscle Up Skill Session – Low Rings WOD For Time 21 Thrusters (135/95) 3 Ring Muscle Ups (Rx+ 9 Ring Muscle Ups) 15...
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WOD – 153.4 -
Durability Starfish Plank – 60 seconds per side x 1 set Skill/Strength Parallette L-Sit Challenge Who can hang the longest?!?! WOD 4 Rounds For Time 20 Box Jumps (24/20) 40 Alternating Reverse...
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WOD – 153.5
Durability Band Pull-Apart – 2 Min AMRAP 2 Min AMRAP Skill/Strength Power Snatch + 2 Overhead Squats Heavy As Possible in 10 Minutes WOD 15 Min AMRAP 2 Power Snatch (135/95) 3 Overhead Squats 4...
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WOD – 153.6 -
Durability Marching Hip Lift Hold – 2 min Skill/Strength Sumo Deadlift Build up to a Heavy Single – Don’t exceed 90% effort – Practice makes perfect WOD 3 Rounds For Time 21 Sumo Deadlift High Pull...
View ArticleWOD – 153.7 -
Durability External Shoulder Rotation + 30 degrees of Abduction 1 set to failure per arm Skill/Strength Warm Up WOD 1 Round For Time 1500 Meter Row 50 KB Swings (53/35) Rx+ 70/53 40 Pull-Ups
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Durability Band Pullapart – 2 Min AMRAP Skill/Strength 3 Sets – 2 min rest b/w sets AMRAP Strict Press + AMRAP Push Press (135/95) Clean the barbell and commence with strict Overhead Pressing. Once...
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WOD – 147.0 ReTest -
Last tested on August 4th of this year so not too long ago but I anticipate progress!!! Durability Alternating Prone Plank 1 Set – As Long As Possible – As long as your midline is neutral – Once your...
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WOD – 153.9 -
Durability Single Leg RDL – 1 Min per leg x 1 set Skill/Strength Warm Up the Movements WOD Thanks to CrossFit.com (last Thursday) 10 Rounds for Time 7 Sumo Deadlift High Pull (95/65) 7 Front Squats 7...
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WOD – 154.0 -
Durability 1 Arm KB Farmers Carry (53/36) – Go heavier if you’re up for it 90 seconds per arm Skill/Strength Warm Up WOD I’m not going to tell you exactly what it is and I’m on vacation so I don’t...
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WOD – 154.1 -
Durability 1 Arm DB Bent Over Rows Accumulate 100 Reps per arm in sets of 10 reps per arm. Alternating arms every 10 reps and rest as little as possible. Make sure not to use trunk rotation or your...
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WOD – 154.2 -
Durability 3 min AMRAP Band X Walk Skill/Strength Build up to 1 Heavy Single - Deadlift 90%+ of your 1 Rep Max WOD 21-15-9 Deadlift (225/155) Rx+ 315/225 Box Jumps (24/20) Rx+ 30/24 Scores from...
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WOD – 154.3 -
Durability Hollow Rock Max Time Rocking in 3 Minutes Skill/Strength Warm Up and Start WOD 25 min AMRAP 30 Wall Ball (20/15) 15 Burpees 250 Meter Run w/ MB (20/15) Scores from Saturday
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