Results For Category: "CrossFit Benchmarks"

STRENGTH 

1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s.
– adding weight each set

1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s.

METCON

”Open WOD 12.1”
AMRAP 7:
Burpees

EXTRA CREDIT 

Alternating DB Curls: 3 x 10 ea. Rest 60s.

METCON:”Murph”For time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile RunRx+:(Wear a 20/10# Weighted Vest)This workout isn’t about your time, your strategy, or your “RX” ability  – instead this is a workout to remember the hero that the workout is recognizing. In this case, the hero is LT. Michael P. Murphy who was killed in action in Afghanistan on June 28th, 2005.

STRENGTH1) Shoulder Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM.2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s.METCON ”Strict Cindy”AMRAP 20:5 Strict Pull-ups10 Push-ups15 Air SquatsEXTRA CREDITKB Windmill: 3 x 6 ea. Rest 30s.

STRENGTH1) Power Clean: 3-3-2-2-1+. Rest 2:00– Build to a 1RM.2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.METCON ”Chuck Rhoades”AMRAP 7:Squat Clean Thrusters (155, 105)EXTRA CREDITTabata Elbow Plank: 8 x 20s hold/10s rest.

STRENGTH 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s.2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s.METCON ”Batwings”For time:30 Calorie Bike30 Deadlifts (225, 155)30 Lateral Burpees9:00 CapEXTRA CREDIT Double Leg Banded Leg Curls Tabata:8 x 20s work/10s rest.

METCON With a partner Rounds/Time:”Cindy”AMRAP 20:5 Pull-ups10 Push-ups15 Air Squats*One athlete completes a full round at a timeThen right into,For Time:”Annie”50-40-30-20-10Double UndersAbmat Sit-ups*One person works. Split as desired.RECOVERY Easy 800-meter jog or 1k row or a 4-minute easy bike.

CrossFit Games Open 19.4 – Rx’dFor total time: 3 rounds of: 10 Snatches, 95/65 lbs 12 Bar Facing Burpees Rest 3 mins3 rounds of: 10 Bar Muscle-ups 12 Bar Facing Burpees Time cap: 12 mins (including 3 min rest period)

200-ft. Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
50 Single Dumbbell Box Step Ups, 50/35 lbs, 24/20 in
50 Strict Handstand Push-ups
200-ft. Handstand Walk

Time cap: 10 minutes

OPEN WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb/85 lbs
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb/115 lb
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb/145 lb
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb/175 lb
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb/205 lb
20 Minute Cap

Metcon:

19.1 is:
20 AMRAP:
19 calorie row
19 wallballs (20,14) (10’/9′)