by Bill | Nov 18, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Front Squat: 1RM in 10 Sets. Rest 2:00 2) Warm-up for Metcon performing: 3 Deadlifts 3 Hang Power Cleans 3 Push Jerk CONDITIONING “DT” 5 RFT: 12 Deadlifts (155, 105) 9 Hang Power Cleans (155, 105) 6 Push Jerk (155, 105) 16:00 Cap Accessory:...
by Bill | Nov 7, 2019 | CrossFit Benchmarks, Skill, WOD
For Time 20:00 Time Cap: 40 Muscle Ups 80 calorie Row 120 wall ball shots (20,14) ** Done in any order you like. Scaled Version: Sub Chin over bar Pull Ups
by Bill | Oct 31, 2019 | CrossFit Benchmarks, WOD
RX Men/Women For time: 30 box jumps, 24 in. 15 clean and jerks, 95/65 30 box jumps, 24 in. 15 clean and jerks, 135/85 30 box jumps, 24 in. 10 clean and jerks, 185/115 30 single-leg squats 10 clean and jerks, 225/145 30 single-leg squats 5 clean and jerks, 275/175 30...
by Jennifer Adams | Oct 25, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
CONDITIONING “Fight Gone Bad” 3 Rounds of: 60s of Wall balls (20, 14) 60s of SDHP (75, 55) 60s of Box Jumps (20) 60s of Push Press (75, 55) 60s of Calories on the Rower 60s Rest EXTRA CREDIT AMRAP 10 “Recovery” 100 Meter Run 10 Calorie Row 10...
by Bill | Oct 24, 2019 | CrossFit Benchmarks, Skill, WOD
It’s a Repeat from 18.4!! RX For time: 21 deadlifts, 225,135 lb. 21 handstand push-ups 15 deadlifts, 225,135 lb. 15 handstand push-ups 9 deadlifts, 225,135 lb. 9 handstand push-ups 21 deadlifts, 315,205 lb. 50-ft. handstand walk 15 deadlifts, 315,205 lb. 50-ft....
by Jennifer Adams | Oct 20, 2019 | CrossFit Benchmarks, WOD
STRENGTH Metcon Warm-up: 3 Rounds increasing intensity each round: 3 Pull-ups (or scaling option) 6 KBS 100 Meter Run Rest 60-90s. CONDITIONING “Helen” 3 RFT: 400 Meter Run 21 KBS (53, 35) 12 Pull-ups 18:00 Cap EXTRA CREDIT AMRAP 5: 12 Rollback Triceps...
