Benchmark: “Isabel”

Oct 16th, 2014

Category: CrossFit

Benchmark: “Isabel”

Goose and Sham - #TBT

Goose and Sham – #TBT

Endurance Class Update
Just a reminder that there will be NO Endurance class tonight. Our 8-week program has come to a close.. can you believe it?! Don’t forget to sign up for the Superhero 5K to test your improvement after eight weeks of hard work. Don’t forget to use the code “SOUTHIE20” to receive 20% off your registration! The CFS Endurance crew is going to represent!

If you enjoyed the Endurance programming and are looking for something similar to do with a group, be sure to check out our Conditioning Classes that meet on Tuesdays and Thursdays at 7:30am. Please not that these classes DO count toward your weekly membership total and are not open to non-CFS members.

Squat Snatch

WOD (10 min hard cap)
30 Snatches for Time (135,95)

Level 2 (115,75)
Level 1 (95, 50)

There were very few comments/times/scores from previous Isabel workouts. Please post all your information to the comments section. It can be referenced later to see progress.

400m Run
50 Sit-ups

Conditioning Class: WOD
800m Run
600m Run
400m Run
200m Run
Rest 1:1

Conditioning Class: Core
20 Hollow Rocks
10 Jane Fondas / side
20 Supermans
10 Jane Fondas / side
20 Hollow Rocks


  1. JBo 10/16/2014 at 10:35 pm

    Squat Snatch: 115×1 (PR by 5 lbs…and pretty psyched since this was my first time snatching in 10 weeks since foot fracture!)
    May 2014: 6:49 at 85lbs
    Oct. 2014: 5:29 at 85lbs – I’ll take it!
    Maybe next time I’ll actually be able to do the L1 weight of 95lbs! : )
    Feels good to be back. Missed everyone.

  2. Melissa Hicks 10/16/2014 at 7:00 pm

    Worked up to a 90lb squat clean. PR for me!
    Isabel- 4:04 @ 75lbs

  3. lizowiz 10/16/2014 at 5:42 pm

    Worked up to 100# for squat snatch
    Isabel: 4:15 @ 80#- first time ever doing this!

  4. KC 10/16/2014 at 4:42 pm

    Yesterdays measurement:
    2000K Row:
    Jan 23 = 7:54
    May 20 = 7:48
    Oct 15 = 7:34

    May 15: 3:45 75#
    4:22 95#

  5. Sanchez 10/16/2014 at 2:44 pm

    175# Squat Snatch (Thanks Amy)… 2:19 Isabel Rx (2 seconds slower than last time)

  6. Brian M. Maser 10/16/2014 at 1:16 pm

    Worked up to 175# x 1 on squat snatch (failed it 3x before I hit it) (need to work on pull…still). Isabel – 3:26 Rx.

  7. Eric M Bachman 10/16/2014 at 10:51 am

    155# squat snatch, working on form. 4:55 Isabel Rx. Improvment over previous 3:55 at 95#.