Results For Category: "CrossFit Benchmarks"

WOD: Monday, January 23, 2023: Clean Complex & Elizabeth

Strength:
5 Sets of:
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean
Build from Light to Moderate.
Rest as needed.

Workout: Elizabeth
21-15-9:
Clean (135/95)
Ring Dips/Hand Release Push Ups

WOD: Friday, January 20, 2023: Power Clean & CrossFit Open 19.5

Strength:
Power Clean
8-6-4-8-6-4

CrossFit Benchmark Open 19.5:
33-27-21-15-9
Thruster (95/65)
Chest to Bar Pull up

WOD: Saturday, January 14, 2023: Open 16.4

Strength: Deadlift
8, 8, 8, 8
Build to a moderate load.

CrossFit Games Open WOD 16.4/17.4
AMRAP 13:00
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Row Calories
55 Handstand Push Up

WOD: Friday, August 12, 2022: Annie & Karen

BENCHMARK WORKOUTSSSSSSS

ANNIE:
50-40-30-20-10:
Double Unders Sub with Plate Hops
Sit Up

Rest 2:00 between Annie & Karen

Karen:
150 WallBalls for Time

WOD: Wednesday, August 10, 2022: Power Clean, Box Jumps

STRENGTH: Power Cleans (touch and go)
Build to a heavy 3-rep over 12:00.

BENCHMARK WOD: “The Hills Have Thighs”
24:00 EMOM:
Min 1: 1 Power Clean (use heaviest 3 Rep) + 4 Box Jumps + 12 Ground to Overhead
Min 2: Max Calories on Bike/Row
Min 3: Rest

WOD: Saturday, August 6, 2022: Fight Gone BAAAAAAD

CROSSFIT BENCHMARK ” Fight Gone Bad”

3 rounds for max reps:
:60 Wall Ball (20/14)
:60 Sumo Deadlift High Pull (75/55)
:60 Box Jump (24/20)
:60 Push Press
:60 Max Cal Row
:60 Rest

WOD: Friday, July 29, 2022: Muscle Up, Burpees, Thrusters

WORKOUT:
New Benchmark: MYMC 22.3

15 Rounds for Time:
1 Ring Muscle Up/Bar MU/Jumping MU/Burpee Chest to Bar
3 Thrusters (135/95)(95/65)
6 Burpees over Bar

WOD: Wednesday July 27, 2022: Cindy Rella Pull Up/Push Up/Squat

Workout: Cindy Rella
A new Benchmark workout with a play on traditional Cindy!

AMRAP 6 Min:
3 Strict Pull Up
6 Feet Elevated Plate Push Up
9 Plate Front Squats

Rest :90

AMRAP 7 Min:
4 Chest to Bar Pull UP
8 Hand Release Push Ups
12 Jumping Air Squats

Rest :90

AMRAP 8 MIN:
5 Pull Ups
10 Push Ups
15 Air Squats

Sunday, May 22, 2022: Murph Prep

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters 

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

WOD: CrossFit Games Open 22.3…Grand Finale

22.3 

For Time with a Cap of !2 Min:

21 pull ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bar
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (135/85)