Benchmark: “Nutts”

  • July 17, 2014
  • By :
Bhavesh
Bhavesh

We will be running a reduced schedule this weekend due to the CrossFit Kettlebell Course. Southie Orange will be closed body days and All classes will be held in Southie Green.
Saturday
8:00, 9:00, 10:00 & 11:00am – All Levels Classes
12:00pm – Intro Class
1:00pm – Oly Class / Open Gym
2:00 & 3:00pm – All Levels Classes
Sunday
9:00, 10:00, 11:00 & 12:00 – All Levels Classes
There will be NO yoga this weekend.

WOD
โ€œNuttsโ€
10 Handstand push-ups
15 Deadlifts (250,165)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45,25lb plates

Level 3- 70 Wallballs, 125 Double Unders
Level 2- (185,125), (24,20) 30 Pull-ups, 50 Wallballs, 80 Double Unders
Level 1- 15 Push-ups, (135,95),(24,20), 20 Pull-ups, 40 wallballs, 200 singles, Run with med-ball

Conditioning
Row 20 โ€“ 40 โ€“ 60 โ€“ 80 calories on erg.
Each interval for time. Rest 1:1.

Core
30 Hollow Rocks
40 Supermans
50 AbMat Sit Ups
60 Second Plank hold โ€“ add weight if able

9 Comments

  • Joel

    07/18/2014 @ 12:55 pm

    28:21 – 1 ab mat HSPU, 225# DL, 24″ box, rx PU, 75 WB 14#, 400 singles, rx run which was more like a walk while holding on for dear life.

  • nicole dholakia

    07/18/2014 @ 3:13 am

    wod: 21:35 HSPUs with 3 abmats/24 in/25 pull-ups blue&purple/50 wallballs/100 dubs

  • Andrea

    07/18/2014 @ 1:37 am

    15:13rx with the 730 class

  • jason barrow

    07/18/2014 @ 12:57 am

    Bish filled in for the Benchmark Bros at 7PM tonight, always a good time.

    WOD: 19:13 (L2 with 30″ box jumps)
    Small victory for tonight was getting 10 HSPU’s. I was the last one off the wall by far, but before coming back to Southie I had a WOD at Crossfit on the Hill that had HSPU’s, for the life of me I could only get SIX total (with an abmat too!) throughout the whole damn thing, so that mere 10 (no mat) felt like a win tonight.

  • Kendra

    07/18/2014 @ 12:32 am

    that was a doozy. 26:21 – random mix: 1 ab mat HSPU, 135# DL, 24″ box, Rx PU, 100 WB 10#, 125 dubs, Rx run (more like shuffle)

  • Duff

    07/17/2014 @ 6:02 pm

    Had a blast back with my friends from the 5:30 class. Thanks as always for the hospitality.

    22:30 Rx. Unclear to me that there’s a good way to run with a #45 plate

  • Duff

    07/17/2014 @ 6:00 pm

    Had a blast back with my friends from the 5:30 class. Thanks as always for the hospitality.

    22:30 Rx. Unclear to me that there’s a good way to run with a #45 plate.

  • Marc Piccuirro

    07/17/2014 @ 12:22 pm

    Duff man sighting!
    20:30
    Running with plates suck!

  • nicole dholakia

    07/17/2014 @ 1:56 am

    power clean x3: 135
    WOD: 7 rds, 75#, kta

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