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benchmark WOD

Tuesday the 6th of November, 2012

“Eva” Complete 5 rounds for time of: Run 800 M 30 Kettlebell Swings 70/53 30 pullups SCORES
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Wednesday the 14th of September, 2011

“Isabel” For time: Snatch 135 pounds, 30 reps 10 minute time limit 300 yard shuttle sprint for time, 2 efforts Markers set at 5, 10 & 15 yards. 5 times out and back. FGB prep bonus: 1 minute max reps push press, 75/53 Of Interest; Burgener Warmup from the CrossFit Jour
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Monday the 12th of September, 2011

“Angie” 100 Pull Ups 100 Push Up 100 Sit Ups 100 Squats 30 minute time limit Scores from Angie Officially unofficial scores from for Pete’ Sake Challenge of the week 30 Box jumps in 60 seconds (24/20) Firebreather Challenge Perform 5 unbroken rope climbs. The entire
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Tuesday the 19th of April, 2011

  “Grace” 135/95 pound Clean and Jerk, 30 reps Rest as needed Max height box jump
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Thursday the 2nd of December, 2010

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
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Thursday the 18th of November, 2010

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Of interest: Man runs marathon with a gas mask Inspiration for Saturday Saturday Beer Mile at 1pm (open to anyone) iphone users:  Cool app
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Monday the 8th of November, 2010

“Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Note pull up reps and rounds completed. Skill of the week- Muscle-up A big thank you to all that competed, helped, judged or just came out to Monster Beach. Our next event, Ice Mo
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Thursday the 12th of August, 2010

“Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Don’t Wait! Sign up for WOD for your right to PARTY! Still on the fence? Make the jump now.
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Thursday the 15th of July, 2010

“Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Of Interest: World’s toughest swimmer CrossFit 305 Nutrition challenge
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Tuesday the 22nd of June, 2010

“Mary” 5 Headstand pushups 10 1 leg squats 15 Kipping pullups 20 minutes, as many rounds and reps as possible Of interest: If you can’t thruster 190 pounds, don’t do Fran Rx’d This is Day 16 of the Burpee Challenge
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