Results For Category: "CrossFit Benchmarks"

Clean- Take 15 minutes work to heavy single

Then

“Elizabeth”

21-15-9 reps Clean

135 lbs/95 lbs

Ring Dips

For Time

Deadlift- 20 RM

Then

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box

Step ups are legal for this workout as Rxd. Lame I know.

Back Squat- 5×5

Then

“Annie”

50,40,30,20,10 Reps for time of:

Double Unders

Situps

“Filthy 50″

50 Box jump (24′, 20′)
50 Jumping pull-ups
50 Kettle bell swings (53,35)
50 Walking Lunge Steps
50 Knees to elbows
50 Push press 45#
50 Back extensions
50 Wall ball shots (20,14)
50 Burpees
50 Double unders

“Barbara”

5 rounds, time each round

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Hang Clean and Jerk- 1,1,1,1,1,1,1

Then

Grace

30 Reps for time:

135/95 Clean and Jerk

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Fight Gone Bad

1.Wall-ball: 20 pound ball/14#, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds/55# (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75 pounds /55#(Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

“Fran”

21,15,9 Reps for time of:

95/65# Thruster

Pullups

Then

Pick something from the far right leaderboard and get after it

Snatch Pull (2,2,2,2,2)

Snatch Grip Deadlift (2,2,2,2,2)

Isabel

For Time: 30 Snatches, 135# / 95#

Snatch Pull (2,2,2,2,2)

Snatch Grip Deadlift (2,2,2,2,2)

Isabel

For Time: 30 Snatches, 135# / 95#