Posts tagged Benchmark
Monday October 21, 2019

WOD

L1 Strength:

Low Handle Trap Bar Deadlift 4x3

Push Ups (sub-max reps)

L1 Conditioning:

AMRAP 15 Minutes:

3 2KB Clean & Push Press

6 Sandbag Shoulders

9 Ring Rows

12 Alternating Lunges (total)

L2 Strength:

Hang Power Clean + Jerk 3x3+1

L2 Conditioning:
“El Jefe” - 8 Rounds, For Time:

2 Power Clean & Jerks

4 Sandbag Over The Shoulder, 100#/60#

8 Push Ups

8 Alternating Sandbag Lunges, 60#/40#

Sc: M - 135# | F - 93#

Rx: M - 165# | F - 113#

Rx+: M - 185# | F - 123#

Daily Links:

WODJosh DempseyBenchmark
Saturday September 28, 2019

WOD

L1 Strength:

Hang Dumbbell Power Snatch x6 / arm

Band Pullaparts

Box Jump Practice

L1 Conditioning:

5 Rounds:

300m Run

15 Dumbbell Thrusters

L2 Strength:

Muscle Snatch x5

Box Jump x3

L2 Conditioning:
“Nancy”

5 Rounds, For Time:

400m Run

15 Overhead Squats

Sc: M - 75# | F - 55#

Rx: M - 95# | F - 65#

Daily Links:

WODJosh DempseyNancy, Benchmark
Tuesday September 17, 2019

WOD

Attention: CFSS 8 Year Anniversary Party this Saturday at Brickside Food & Drink!

L1:

For time:

30 Calorie Row

30 Burpee Sprawls

30 DB Snatches (total)

30 Sit Ups

30 Kettlebell Swings

30 Ball Slams

30 2DB Thrusters (total)

30 Alternating Lunges (total)

L2:
CrossFit Silver Spring “Dirty 30” - For Time:

30 Box Jumps, 20/24# box

30 Pull Ups

30 Overhead DB Lunges, 50#/35#

30 Dumbbell Snatches, 50#/35#

30 Knees to Elbows

30 Ball Slams 35#/25#

30 Kettlebell Swings, 32kg/24kg

30 Wallball Shots, 20#/14#

30 Burpees

30 Double Unders

Daily Links:

WODJosh DempseyBenchmark, Dirty 30
Friday September 13, 2019

WOD

Attention: CFSS 8 Year Anniversary Party next Saturday at Brickside Food & Drink!

L1 Strength:

Wall Walk x 2 + HS Hold

Trap Bar Deadlifts x 3-5 reps

Deadbugs x 10

L1 Conditioning:

Partner WOD - 30 Rounds:

7 Ball Slams

5/3 Push Ups

3 Trap Bar Deadlifts

-Alternate full rounds with your partner-

L2 Strength:

Power Clean x2-3

HSPU Practice

L2 Conditioning:
Partner WOD - “Holleyman” - 30 Rounds:

5 Wall Balls, 20#/14#

3 Handstand Push Ups

1 Power Clean

-Alternate full rounds with your partner-

Sc: M - 135# | F - 93#

Rx: M - 165# | F - 113#

Rx+: M - 185# | F - 123#

Daily Links:

WODJosh DempseyHolleyman, Benchmark
Friday August 9, 2019

WOD

L1 Strength:

Wall Walk x2 (hold 2nd rep)

Chin Up Negatives

Banded Glute Bridge x15

L1 Conditioning:

4 Rounds - 4:00 ON / 1:00 OFF:
4 Push Ups*
8 Ring Rows
12 Air Squats
*scale to 2DB Press

L2 Strength:

Chest Facing Wall Handstand Holds x:15-:30

Kipping Pull Up Practice

Banded Glute Bridge x15

L2 Conditioning:
“Cindy” - AMRAP 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats

Daily Links:

Wednesday July 31, 2019

WOD

L1 Strength:

Barbell Thruster x5

SA DB Row x10 / arm

L1 Conditioning:

Partner WOD - Alternating EMOM 14 minutes:
5 Burpee Sprawls + 12 Kettlebell Swings
5 Burpee Sprawls + 6 Dumbbell Thrusters

L2 Strength:

Hang Full Clean + Hang Cluster x1+1

Bird Dog x5 / side

L2 Conditioning:

Partner “Kalsu” - For time:
100 Thrusters
-At the top of every minute, each partner performs 5 burpees before thrusters can resume. 1 partner working at a time-

Sc: M - 115# | F - 78#
Rx: M - 135# | F - 93#
Daily Links:

Saturday July 20, 2019

WOD

L1:

Partner WOD - AMRAP 30 Minutes:
400m Run or 500m Row
30 KB Swings
30 Jumping Pull Ups
-Both partners run every round; partition swings and pull ups evenly-

L2:

Partner WOD - 5 Rounds:
600m Run or 750m Row
30 KB Swings, 24kg/16kg
30 Pull Ups
-Both partners run every round; partition swings and pull ups evenly-

L3:

Partner “Eva” - 5 Rounds:
800m Run or 1K Row
30 KB Swings, 32kg/24kg
30 Pull Ups
-Both partners run every round; partition swings and pull ups evenly-

Daily Links:

Thursday July 4, 2019

WOD

L1 Conditioning:

Partner WOD - AMRAP 30 Minutes:
22 Kettlebell Swings
22 Ball Slams
300m Run
22 Empty Barbell Thrusters
22 Burpee Sprawls

-One person working at a time; partition evenly. Both partners run-

L2 Conditioning:

Partner WOD - 5 Rounds:
22 Kettlebell Swings
22 Box Jumps, 24”/20”
400m Run
22 Burpees
22 Wall Balls, 20#/14#

-One person working at a time; partition evenly. Both partners run-

L3 Conditioning:

Whitten” - 5 Rounds:
22 Kettlebell Swings, 32kg/24kg
22 Box Jumps, 24”/20”
400m Run
22 Burpees
22 Wall Balls, 20#/14#

Sc: M - 24kg | F - 16kg
Rx: M - 32kg | F - 24kg

Daily Links:

 

Friday June 21, 2019

WOD

LI Strength:

Rope Pull Up
Gymnastics Swing / Kipping Knee Raise

LI Conditioning:

Partner WOD - AMRAP 25 Minutes:
4 laps Bear Crawl
20 Sandbag Cleans
20 Sandbag Front Squats
300m Run

-Rest 1:00 between rounds-

LII Strength:

Rope Climb Practice
T2B Practice

LII Conditioning:

Partner WOD - 5 Rounds:
4 Rope Climbs
16 Toes to Bar
32 Walking OH Plate Lunges, 45#/25#
400m Run

-Partition movements equally, both partners run each round-

LIII Conditioning:

“White” - 5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Walking OH Plate Lunges, 45#/25#
400m Run

Daily Links:

Tuesday June 18, 2019

WOD

LI Strength:

Dumbbell Clean + Jerk x3-5/arm
Pull Up Practice x6-8
Band Pull Apart x15

LI Conditioning:

4-5 Rounds:
16 Air Squats
19 Kettlebell Swings
8 Ball Slams
6 Dumbbell Clean + Jerk / arm

LII Strength:

Hang Full Clean + Push Press/Jerk x2+2

LII Conditioning:

"Weddler"
6 Rounds:
16 Wall Balls, 20#/14#
19 Kettlebell Swings
8 Shoulder to Overhead
6 Hang Full Cleans

Sc: M - 115#/20kg | F - 75#/12kg
Rx: M - 135#/24kg | F - 93#/16kg

Daily Links:

Wednesday June 12, 2019

WOD

LI Strength:

Dumbbell Power Snatch x5 / arm
SA DB OH Lunge x5 / leg
Double Under Practice

LI Conditioning:

2 Rounds:
6 Hang Dumbbell Snatches / arm
12 Goblet Squats
31 Calorie Row
88 Single Unders
300m Run

LII Strength:

Power Snatch + Overhead Squat x2+3
Double Under Practice

LII Conditioning:

“Marcos” - For Time:
6 Power Snatches
12 Overhead Squats
1000m Row
900m Run (3x300m)
88 Double Unders

Sc: M - 115# | F - 75#
Rx: M - 135# | F - 93#

Daily Links: