Benchmark WOD #3 & #4

Apr 23rd, 2015

Category: CrossFit

Benchmark WOD #3 & #4

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

DISCUSSION 11 Comments

  1. Diana O'Neil 04/25/2015 at 9:00 pm

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

  2. Ryan Gould 04/24/2015 at 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!

  3. Joel 04/24/2015 at 2:28 am

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

  4. Trevor Crean 04/24/2015 at 12:24 am

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

  5. Kelly 04/23/2015 at 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.

  6. CashLady 04/23/2015 at 1:32 pm

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

  7. Eddy 04/23/2015 at 1:32 pm

    Deadlift: 405#
    Helen: 9:43 Rx

  8. Petra 04/23/2015 at 1:22 pm

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

  9. Brian M. Maser 04/23/2015 at 1:03 pm

    Deadlift: 395#
    Helen: 10:01 Rx

  10. Crowley 04/23/2015 at 12:42 pm

    deadlift: 405#
    helen: 8:12 rx

  11. Jason 04/23/2015 at 11:42 am

    Worked up to 205×5 front squizzies

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