Benchmark WOD: “GI Joe” – CFS

Aug 25th, 2017

Category: CrossFit

Benchmark WOD: “GI Joe” – CFS

Mike Jones – Strong AND Graceful

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Patience.Progress.Perseverance.Performance.
Patience- No one comes into Crossfit and is naturally good at everything. The big guys are strong but can’t run. The little guys can crank out pull-ups but they can’t clean and jerk heavy weight. Some members start and everything hurts, problems start to arise that they never realized they had. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.

Progress- After the first month or two new crossfitters will start to notice a considerable amount of progress. Each day you become one step closer to executing workouts as prescribed.

Perseverance- Once all of the movements are mastered and you have built the strength to train with the prescribed weights, you are ready to persevere. Each time you come in you are striving for better times and greater efficiency through all the movements.

Performance- Whether it be in CrossFit Southie, at a local throwdown, or at sectional/regional competition, the final stage is performance. Once you have built up the strength, power, and endurance it is time to put on your game face and perform for others to see. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.

Warm-up
In 2 minutes
200m Sandbag Run
AMRAP Double Unders in remaining time
Rest 1 minute

In 2 Minutes
200m Sandbag Run
AMRAP Strict Toes to Bar
*Sub medball or kettlebell carry if necessary.

WOD (17 Minute Cap)
“GI JOE”
400m Sandbag Run (4/3)
20 Overhead Squats (95/65)
20 Toes to Bar
200m Sandbag Run
100 Double Unders
200m Sandbag Run
20 Toes to Bar
20 Overhead Squats
400m Sandbag Run

Level 2 (75,55), 50 Double Under
Level 1 (65,35), 200 Singles, 15 Reps

Rest 5 Minutes from end of 17 Minute Cap, then:
10 Minutes to Establish a
2 RM Snatch

Scores/Comments from GI Joe Performed on 6/21/16

DISCUSSION 9 Comments

  1. Ben Brauer 08/26/2017 at 1:32 am

    GI JOE: 11:47 Rx / 175
    2016: 12:40
    2015: 15:49

  2. Chad Kucera 08/25/2017 at 11:55 pm

    G.I. Joe – 13:31 RX (:10 increase from last year st heavier sandbag)

    Snatch: 185, hit 205 once

  3. Dan Palermo 08/25/2017 at 10:11 pm

    WOD: 11:10 RX
    Snatch: 155

  4. Jen Merinder 08/25/2017 at 5:00 pm

    WOD: 13:00 RX
    2RM Snatch: #135

  5. Jason Barrow 08/25/2017 at 3:37 pm

    Took the day off work to play the new Madden that just dropped so I got to go to the 9AM to do one of my all-time fave wods. I think this is the first time the sandbags have been (4/3)? And were (3/2) previous times we’ve done it?

    GI JOE:
    8/25/12 – 18:41 Rx
    8/9/13 – 18:52 Rx
    7/2/15 – 18:23 Rx
    6/21/16 – 14:16 Rx
    8/25/17 – 12:56 Rx PRPRPRPRPRPR

    Snatch: 155×2 (touch n go)

  6. JT 08/25/2017 at 3:20 pm

    WOD: 14:53 Rx
    135×2

  7. Crowley 08/25/2017 at 3:16 pm

    wod: 15:26 rx
    snatch: 165×2

  8. SEAN FLANNERY 08/25/2017 at 1:29 pm

    WOD: 14:42 Rx w/50# mb
    Snatch: 175×2

  9. Alec 08/25/2017 at 12:08 pm

    12:06Rx, 185×2. Great workout!