Results For Category: "CFR Benchmarks"
CFR Walk
“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
Renaissance: front rack walk, rope climbs, push ups
Metcon:
“Renaissance”
3 rounds for time:
400 meter front rack walk 2/1.5 pood
5 rope climbs
50 push ups
Gymnastics Skill Work & GPP!
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
“Lucia” CFR Benchmark
8 rounds for time:
4 muscle-ups
8 handstand push ups
13 barbell lunges 135,95
Billy: Running & Ground to Overhead
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
Fight Gone Bad
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
Broad Jumps, Wallballs, Rowing, Push-ups, Sit-ups, Burpees
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
Raymond: Clapping Pull-Ups, Deadlifts, Cleans
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
Shoulder Press, Barbell Rows, Run, Wallball, Burpees
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
Box Squat & “Jackie” (Row; Thrusters; Pull-Ups)
Wide Stance Box Squat: 8 x 3 , every 60s.
Then:
“Jackie”
For time:
Row 1k
50 Thrusters (45,35)
30 Pull-ups