benchmark wod

CrossFit WOD- 180811

    Partner “Kelly” 6 RFT 400m Run 30 Box Jumps (24/20) 30 WB (20/14) *Option 1: alt movements, Option 2: IGYG   Friends don’t let friends workout alone.

CrossFit WOD- 180810

Okay, so not a girls wod week, but a named wod week… Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.   “Erin” Benchmark WOD 5 RFT 15… Read more »

CrossFit WOD – 180808

A throw back to Katie in full recovery mode after playing with her good friend Nancy.   “Nancy” 5RFT 400m Run 15 OHS (95/65)   “Be like a postage stamp. Stick to it until you get there.” Harvey Mackay            … Read more »

CrossFit WOD- 180614

Jenn working through those clean and jerks on Wednesday.   “Fran” 21-15-9 Thrusters (95/65) Pull ups   Then 3×8-10 Pallof Press   “I think it is possible for ordinary people to choose to be extraordinary.” –Elon Musk

CrossFit WOD- 180421

Miles throwing in some running while helping move last week.   Partner “Kelly” 5 RFT 400m Run 30 Box Jump (24/20) 30 WB (20/14) *Run/Row together *Break up remaining how you want   “Hardships often prepare ordinary people for an… Read more »

CrossFit WOD- 180418

You knew she was coming this week. Welcome back indoor wallballs. Kaela took a break during the move this weekend to try them out.   “Karen” For Time 150 WB (20/14) *12 min Cap Then 3 sets ME Pull ups (any style)… Read more »

CrossFit WOD – 180417

Gracie spent some time checking out the new place this weekend.   “Grace” For Time 30 C&J (135/95) *6min cap Then Rev Tabata Hollow Holds   There is only one thing that makes a dream impossible to achieve: the fear… Read more »

CrossFit WOD- 180330

Miles and Marty on their Sat morning run.   “Nancy”  5RFT 400m Run 15 OHS (95/65)   “The courage to be is the courage to accept oneself, in spite of being unacceptable.” – Paul Tillich

CrossFit WOD- 180319

Bill fighting through the deadlifts of 18.4 last week.   “Fight Gone Bad” (1min each station) 3Rds for Reps Wall balls (20/14) SDHP (75/55) Box Jump (20”) Push Press (75/55) Cal Row Rest   “Always do your best. What you… Read more »

CrossFit WOD – 171222

How are you coming with your Bingo sheets?   Conditioning “Annie” +  15 min clock 50-40-30-20-10 DU Sit ups + ME Row *2 Scores= Time and Meters   “We were meant to live courageous and bold lives and not lives… Read more »