benchmark wod

CrossFit WOD – 181227

Venu has been steadily improving since he’s gotten here.  He won the men’s side of our recent nutrition challenge with his consistency and changes.  Who knows where this guy will go?   “Nasty Girls” (MetCon) 3 RFT 50 Air Squats 7… Read more »

CrossFit WOD- 181130

When did you last look back to see how far you’ve come? Here Jenn and Lisa are knocking out a wod at the prior location.   “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip   Optional Buy Out “The Pump” 1-4… Read more »

CrossFit WOD- 181105

Today is a lot of ups and downs with jumping, sitting, burpees and pull-ups… focus on your win.   MetCon 12min clock: “Annie” 50-40-30-20-10 DUBs Sit-ups Then with remaining time: AMRAP Burpee Pullups **Two scores: Time on “Annie” and Reps… Read more »

CrossFit WOD- 181024

No time to think, just go.   “Jackie” Benchmark WOD 1000m Row 50 Thrusters (45/35) 30 Pull-ups   Optional Buy Out “Strict Gymnastics” AMRAP 7 5 strict ring dips 10 sec Static Inverted Row Hold 15 sec KB Front Rack… Read more »

CrossFit WOD- 181015

It’s fabulous to workout with friends that can lift you up.   “Barbara” Benchmark WOD 5 RFT 20 Pull ups 30 Pushups 40 Sit-ups 50 ASQ 3min rest   Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Curl Grasshoppers (r/l= 1)

CrossFit WOD- 180928

Throwback to wonderful wallball memories…   “Karen” Benchmark For Time 150 WB (20/14)   “Life is 10% what happens to us and 90% how we react to it.” – Dennis P. Kimbro

CrossFit WOD- 180905

We love seeing Gracie and Isabel the dogs… how do you feel about seeing them together as a workout?   “Grace” For Time 30 Clean & Jerk (135/95) Rest 3 min “Isabel” For Time 30 Snatch (135/95) *15 min cap… Read more »

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 »