Benchmark WODs

Benchmark Girls                                             Date                                    Time or Rounds
Angie For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Barbara 5 Rounds for Time:
20 Pull-ups,
30 Push-Ups
40 Sit-ups
50 Squats

Chelsea 30 Minute EMOM:
5 Pull-ups
10 Push-ups
15 squats

Cindy 20 Min AMRAP:
5 Pull-ups
10 Push-ups
15 squats

Diane 21-15-9:                                         March 16, 2018                           4:00 (95lbs, HRPU)
Deadlift (225/155lbs)
Handstand Push-ups

Elizabeth 21-15-9:
Clean (135/95lbs)
Ring Dips

Fran 21-15-9:                                            June 19, 2017                                      7:45 (35lbs)
Thruster (95/65lbs)                                 Jan 19, 2018                                         8:35 (45lbs)
Pull-ups

Grace 30 Reps:                                         Oct. 19, 2017                                        4:19 (55lbs)
Clean and Jerk (135/95lbs)

Isabel 30 Reps:
Snatch (135/95lbs)

Jackie For Time:
1000 meter row
50 Thrusters (45/35lbs)
30 Pull-ups

Karen For Time:                                      Feb. 09, 2018                                    15:00 RX
150 wall-ball shots (20/14lbs)

Linda For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (1.5 bodyweight)
Bench Press (BW)
Cleans ( .75 BW)

Mary 20 Minute AMRAP:
5 Handstand Push-ups
10 1-legged squats
15 Pull-Ups

Nancy 5 Rounds for Time:                     June 27, 2017                                 10:15 (15lbs/200m)
400 Meter Run                                         April 12, 2018                                 15:59 (35lbs)
15 Overhead Squats (95/65lbs)

 

The New Girls                                                    Date                                  Time or Rounds
Amanda For Time:                            April 3, 2018                                12:10 (40#/mod PU)
9-7-5 reps
Muscle-ups
Snatches (135/95)

Annie For Time:                              Oct. 19, 2017                                  10:00 (singles
50-40-30-20-10 reps
Double Unders
Sit-ups

Eva 5 Rounds For Time:
800 Meter Run
30 Kettlebell Swings
30 Pull-ups

Kelly 5 Rounds for Time:                          July 3, 2017                                            53:50 RX
400 Meter Run
30 Box Jumps (24”)
30 Wall-ball shots (20/14lbs)

Lynne 5 Rounds For Max Reps:
Bodyweight bench-presses
Pull-ups

Nicole 20 Minute AMRAP:
400 Meter Run
Max rep Pull-ups