Results For Category: "CFR Benchmarks"

“CFR Walk”

For time:

Kettlebells Front Rack Walk, 1.5/1 pood, 400 m

Farmers Walk (Kettlebell), 1.5/1 pood, 400 m

Waiter Walk (Left Arm), 1.5/1 pood, 200 m

Waiter Walk (Right Arm), 1.5/1 pood, 200 m

Goblet Walk, 1.5/1 pood, 400 m

THEN

GHD Sit-ups 5 sets of 5 – 15

Metcon:
“Renaissance”

3 rounds for time:

400 meter front rack walk 2/1.5 pood

5 rope climbs

50 push ups

Skill Work:
3 rounds for quality:

L Sit Hold for :10

Ring Support Hold for :10

10 Alternating CrossFit Renaissances

Metcon:
25 minutes of:

1a) weighted step ups alternating x 20 reps.  Rest :60.

1b)Single Arm Farmer Carry x 50 yd. each. Rest :60.

1c) Double DB rows x 10.  Rest :60

8 rounds for time:

4 muscle-ups

8 handstand push ups

13 barbell lunges 135,95

Bill’s Birthday WOD:

For Time:

100 meter Run

100 Ground to Overhead (95,65)

any method can be used/alternated
every 4:00, you will be running in increment of +100 meters

ie, 4:00 200 meters, 8:00 300 meters, 12:00 400 meters, etc etc

3 rounds of:

1:00 Wallballs (20,14)

1:00 Sumo Deadlift High-Pull (75,55)

1:00 Box Jumps (20″)

1:00 Push Press (75,55)

1:00 Row for Calories

Rest 1:00

Field Day!  

Partner Up with a clock:

1.) Max Distance Broad Jumps x 3 attempts

2.) Max Unbroken Wallballs

3.) Max Calories on Rower at 100 meters x 3 attempts

4.) Max Push-ups in :60

5.) Max Sit-ups in :60

6.) Max Burpees in :60

Accessory/Skill 8:00 EMOM:

Athlete’s choice ODD

Athlete’s choice Even

Then:

5 rounds for time:

11 clapping pull-ups

2 double bodyweight Deadlifts

10 bodyweight cleans

1) Shoulder Press: 1RM. Rest 2:00 – Take 8-10 sets 
2) Bent-over BB Rows: 4 x 10. Rest 60-90s.

Then:

For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
20:00 time cap

 Wide Stance Box Squat: 8 x 3 , every 60s.

Then:

“Jackie”
For time:
Row 1k
50 Thrusters (45,35)
30 Pull-ups