Archive for 'Bench mark'
Saturday – “CrossFit Total” 24/4/10
Crossfit Total
1RM
Back Squat
Shoulder Press
Deadlift
Check out the free CrossFit Journal article for CrossFit total details
Compare to 28/9/09 or 30/3/09
Saturday – 17/4/2019 “Murph”
For time:
1 mile Run (1.6km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1.6km)
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan [...]
Full StoryWednesday 3/2/10 “Michael”
Bench Mark WOD
Michael
3 Rounds for
800m run
50 sit-ups
50 back extensions
1 min kb swings x2 maintain 1st round total or within 3 or penalities 5 burpees
Full Story“Angie” Wednesday 2/12/09
For time
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
Complete all reps of each exercise before moving to the next.
Scale to appropriate level (for example 75 reps of each, 50 reps of each, 25 reps of each)
Day 63 of the push up challenge
Monday 9/11/09 “The Bear”
The Bear “Grr”
5 rounds
7 Power Cleans to
7 Front Squats to
7 Push Press to
7 Back squats to
7 Push Jerk
Touch and go reps- barbell cannot rest on the ground during a round, rest as needed between rounds.
Outdoor Corporate WOD’s completed the WOD from Tuesday/Thursday rest days
Congratulations to Darren and the crew from CF Newcastle, all athletes, volunteers [...]
Fight Gone Bad – monday 5/10/09
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.
5 Rounds
1. Wall-ball: 9/6kg 10 ft target. (Reps)
2. Sumo deadlift high-pull: 34/24kg (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 34/24kg pounds (Reps)
5. Row: (Calories)
Compare to 4/4/09
Please note if it [...]
“Karen”
For time
150 x Wall ball shots 9/6kg
Compare to 29/5/09
Don’t forget our social WOD and BBQ this Sunday, Family and friends welcome! 10am Lake Tuggeranong Town Park
New group sessions starting next week! check out what’s on for more details.
Full Story“Barbara”
5 rounds for time
* 20 Pull-ups (Sub with jumping pull ups)
* 30 Push-ups
* 40 Sit-ups
* 50 Squats
Either complete with 3mins rest per round or with a continuously running clock
Compare to 27/5/09
Outdoor WOD
Modified Barbara with the runs
4 rounds for time – (beginners complete 4 rounds and half the reps of each exercise)
*200m Run
* 30 Push-ups
* 40 [...]
