WorkoutsBenchmarks

Workouts and Records

Most Recent Benchmark WOD was CHRISTINA on Feb 27,2017 (294 days ago)


'ELIZABETH' (Time)

“ELIZABETH”
      

21-15-9 (9 min. cap)  
Power Cleans 135/95 m105/65
Ring Dips  

CAPACITY - Alt. OTM 20   
25 DU* / 50 Singles*  
10 Wall Ball Shots RX 30/20 m20/16 @10/9’  

  *Bonus challenge – Unbroken!  Start over if you mess up.
0% 0%
01/04/16 (Reps)
WOD – 15 Min AMRAP
10 Push Press 115/75
15 Deadlift 115/75
50 DU’s / 100 Singles

BODY WEIGHT NINJA
8-7-6…1
CTB Pull-Ups  
Burpees
0% 0%
Programmed: Mon,Jan 4,2016
01/06/17 (Time)

WOD*
5 min. AMRAP

  2 Rope Climbs/2 Walk ups/2 Strict Pullups
  2 S2OH rx 135-185 / 95-125 m 95-135 / 65-95
5 min. AMRAP
  4 Pistols (modif. as needed)
  4 Power Cleans
5 min. AMRAP
  8 Weighted Pushups 25/15 m15/10
  8 Burpees
5 min AMRAP
  :16 sec. L-Flexed arm hang / Ring Row Hold up position or no lower than 90deg.
  :16 sec. Parallette L-H Hold (you may do the L-and H hold on a dip bar)

*Rest 5 min. after each 5 min. AMRAP. Go hard on each one, no sandbagging. 5 min rests will make it like it never happened.
0% 0%
Programmed: Fri,Jan 6,2017
01/09/17 (Time)

Oly- OT:90 (7 int.)
1 High Hang Sq. Clean
1 Hang Sq. Clean
1 (below knee) Sq. Clean
1 Squat Clean
  
“Partner The Seven” 20 min. AMRAP
7 HSPU / mod.
7 Thrusters 135/95 m115/75 sm95/65
7 K2E / LL
7 Deadlifts 245/165 m205/135 sm165/115
7 Burpees
7 Choppers 70/53 m53/35 sm44/26
7 Pullups
  
*1 Partner works at a time. You each do 7 reps. You will most likely have to use 1 bar and strip weight off for the thrusters and add it back on for the DL. If you competed at BOTB yesterday you may want to take it easy!
0% 0%
Programmed: Mon,Jan 9,2017
01/15/2016 (Time)
STRENGTH  
  Banded Deadlifts on the 2 min mark  
    4 sets of 6 reps  

WOD - 15 Min AMRAP  
  5 RMU’s / 15 Choppers 53/35  
  10 HSPU / Stink Bug / Plate Press
  25 Wall Balls 20/14 @ 10’/9’
0% 0%
Programmed: Fri,Jan 15,2016
01/18/16 (Time)

WOD – 3 Rounds – 20 Min Cap

5 Hang Power Clean and Jerk 135/95
10 Deadlifts 135/95
15 Ring / Parallette Dips
20 Box Jumps 24/20
25 Arm-Throw Sit-Ups (toes under DB’s)
30 DU’s / 90 Singles

COOL DOWN - 2 Rounds
2 Min Run/Row/AD  
20 D-Ball Squat Clean Slams
0% 0%
Programmed: Mon,Jan 18,2016
01/22/16 (Time)
10 Min Open Gym Warm-Up  
  Trainer’s Choice  

GAMES OPEN WOD 15.3

14 Min AMRAP*  
7 RMU’s / 35 Pull-Ups  
50 Wall Balls 20/14 @ 10’/9’ m 20/10 @ 9’/9’  
100 DU’s / 200 Singles  
    *Masters 55 & > go in reverse order  

“MUST DO” ROLL OUT  
  Quads, Inside Hammies, Calves,  
  Biceps, Forearms and Shoulders
0% 0%
Programmed: Fri,Jan 22,2016
02/02/15 WOD (Time)
Monday WOD

  “Teams of 3”    

    AMRAP 7 min  
        1 Deadlift  
        1 Clean  
        1 Front Squat  
        1 Jerk  
        
        *Same bar same weight for all elements.
          mutant = 185/120 master 145/85  

    (Rest 1 min.)  

    AMRAP 6 min.  
        2 BMU / 4 Pullups  
        4 Strict HSPU / 6 mod.  
        6 Unmod. Pistols (L+R=2)  

    (Rest 1 min.)  

    AMRAP 5 min.  
        3 Tuck Jumps  
        6 Burpees  
        9 Squats  

        *Each teammate does 1 round.  
          Rest while you wait for your turn  
          to come back around - so go hard!
100% 0%
Programmed: Mon,Feb 2,2015
02/03/16 (Reps)

WOD - 8 Min AMRAP

10 Deadlifts *increasing weight  
15 Box Jumps 24/20 m 20/20  
  *Rounds- 1&2: 135/95, 3&4: 155/115, 5& on: 185/135  
   You may keep your DL weight the same if you want  

DEATH BY UP AND DOWN THE LADDER  
Start at the following rep depending on movement  
1 RMU’s or BMU’s /  3 CTB / 5 Pull-Ups  
  *Super Mutant – Do Death by Up and Down w/ 1st 2 elements back to back
0% 0%
Programmed: Wed,Feb 3,2016
02/04/15 WOD (Time)
WOD

40-30-20-10 (15 min. Cap)  

    Choppers 53/35 m44/26
    Mason Twists (L+R=2)  
    Goblet Squats  

Extra Credit

    Alt. Tabata 5 Rounds  

    Situps  
    Hollow Rocks  

        *Active Rest Side Plank.  
        Switch sides each time.
0% 0%
Programmed: Wed,Feb 4,2015