Results For Category: "CFR Benchmarks"

5 rounds for time of:

Run 800 meters

30 Kettlebell Swings 32/24 kg

30 Pull-ups

For time:
50 Box Jumps 24/20″
50 Jumping Pull-ups
50 Kettlebell Swings 16/12 kg
50 Walking Lunges
50 Knees-to-elbow
50 Push Press 45/35#
50 Back Extensions
50 Wall Balls 20/14#
50 Burpees
50 Double Unders

For time:

100 Floor Wipers 110/75#

Run 400 meters

100 Bar Rollouts

Run 400 meters

100 Knees-to-elbows

Run 400 meters

100 Sit-ups

Run 400 meters

100 Double-leg Mountain Climbers

Max Set Strict Pull-ups

THEN

As many reps as possible of Strict Pull-ups in 15:00

THEN

For time:

60 Burpee Box Jumps 24/20″

*Do 6 Kettlebell Swings EMOM 32/24kg

Overhead Squat 3, 3, 3, 3, 3

THEN

Helen

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 24/16 kg

12 Pull-ups

3 rounds, 1:00 at each station

Score is total reps

1. Wall Balls 20/14#

2. Sumo Deadlift High Pull 75/55#

3. Box Jumps 20″

4. Push Press 75/55#

5. Row for calories

Snatch EMOM for 15:00

Go up in weight each minute

THEN

Jackie

For time:

1k row

50 Thrusters 45/35#

30 Pull-ups

Max Distance Broad Jump
Shuttle Run – 5 attempts
Row 100 meters, for time
Max Reps Bench Press 135/95#
50 GHD Sit-ups, for time

10 rounds for time:

50 Double Unders

10 Pull-ups

10 Kettlebell Swings 32/24k

10 Burpees

For time:

150 Half-Burpee/Burpee/Pull-up