Category Archives: BENCHMARKS

Great job today everyone who did the CrossFit Total WOD. We had more PR’s than not, a few surprises, and a few disappointments. However, everyone learned something today. All of the lifts are listed below. Following that are the 1st, … Continue reading →

Here are the scores from the last time we did this. Ready to do it again? wod “CrossFit Total” squat press deadlift best of 3 lifts We will also be employing the schwartz/malone formula to determine the man and woman … Continue reading →

wod “Jackie” 1000 m row 50 thrusters 45# bar 30 pull ups How have you enjoyed this week’s wods? post remarks to comments.

wod “Kelly” 400m run 30 box jumps 24″ 30 wall balls 20/10

wod “Helen” 3 rfto: 400 m run 21 kb swings 1.5 pood m/ 1 pood w 12 pull ups Lots of PR’s, and we did this only a few months ago.

“Grace” 30 Reps for time clean and jerk 135/95 followed by: accumulate 5 mins in the plank followed by: shoulder mobility work http://youtu.be/DyLohjF0X6o  

50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 … Continue reading →

FIGHT GONE BAD 3 ROUNDS, 5 STATIONS, 1 MINUTE EACH STATION, 1 MINUTE REST BETWEEN ROTATIONS OF: WALL BALLS 20/10; 16/8 SUMO DEADLIFT HIGH-PULL 75/55 BOX JUMPS 24″ PUSH PRESS 75/55 ROWING (FOR CALORIES)

Most of you know that jon’s family suffered an unfathomable tragedy recently. his aunt was brutally murdered by a couple of young men who robbed her at gunpoint. jon has gone to texas to be with his family during this … Continue reading →

don’t forget! all classes held today at stonehurst park, as new hope church is having a blood drive in their gym. wod linear progression deadlift 5-5-max followed by: for time 100 walking lunges 100 sit ups