Benchmark WOD #3 & #4

  • April 23, 2015
  • By :
Fanning
Fanning

THIS Saturday, April; 25th: Bring a Friend Day 9:30am & 10:30am
Do you have a friend, significant other, or family member that keeps hearing you blab about CrossFit all the time? Now is your chance to show them what it is all about! Bring them to our next Bring a Friend Day workout on Saturday, April 25th. You’ll partner with your buddy for a the workout and work with them, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just show up a few minutes early to fill out a waiver.

Strength
Work up to a 1RM Deadlift

WOD (15 min hard cap)
“Helen”
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Pull-ups

Level 2- (1,.75)
Level 1- (0.75,0.5)

Conditioning Class: WOD
AMRAP 20
Row for distance
*Every 250m, complete 50 double unders

Conditioning Class: Core
3 rounds for quality:
3 Around the worlds in each direction
5 Dragon Flags

11 Comments

  • Diana O'Neil

    04/25/2015 @ 9:00 pm

    DL: 300×1 pr
    Helen: 11:06, slowww pull ups

  • Ryan Gould

    04/24/2015 @ 4:05 am

    DL: 325# x 1 (10 lb PR!)
    Helen: 11:53 Rx…a 9 sec. PR from last time but at a heavier KB, I’ll take it!

  • Joel

    04/24/2015 @ 2:28 am

    DL: 315#
    Helen: 10:24 (.75 pood)

  • Trevor Crean

    04/24/2015 @ 12:24 am

    DL 315# (5lb pr)
    WOD: 8:52 Rx
    So excited for the team throwdown!!

  • Kelly

    04/23/2015 @ 2:22 pm

    Pressed instead of DL. Got 80, crapped out on 85#. Weak sauce.
    Helen: 10:52 Rx. Running could be a lot better.

  • CashLady

    04/23/2015 @ 1:32 pm

    DL: 260# PR!!!!
    WOD: 10:58 Rx

  • Eddy

    04/23/2015 @ 1:32 pm

    Deadlift: 405#
    Helen: 9:43 Rx

  • Petra

    04/23/2015 @ 1:22 pm

    Deadlift: 265#
    Helen: 10:16 rx. Something wrong with my foot so the runs were awkward.

  • Brian M. Maser

    04/23/2015 @ 1:03 pm

    Deadlift: 395#
    Helen: 10:01 Rx

  • Crowley

    04/23/2015 @ 12:42 pm

    deadlift: 405#
    helen: 8:12 rx

  • Jason

    04/23/2015 @ 11:42 am

    Worked up to 205×5 front squizzies

    Helen WOD: 9:50 Rx ~1:40 PR

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