Benchmark: GI Joe – CFS

Jun 21st, 2016

Category: CrossFit

Benchmark: GI Joe – CFS

Chris

Chris

The Sandbag – Used for more than just running!

WOD1
“GI JOE”
400m Sandbag Run (3/2)
20 Overhead Squats (95/65)
20 T2B
200m sandbag run
100 Double Unders
200m sandbag run
20 T2B
20 OHS
400m Sandbag Run

Level 2 (75,55)
Level 1 (65,35)

WOD2
EMOM:10
100m Sprint

Scores/Comments from GI Joe Performed on 7/2/15
Scores/Comments from GI Joe Performed on 8/8/13

Conditioning Class: WOD
For 24 minutes, every 3 minutes complete:
500m Row OR 400m Run
*Alternate between the two modalities

Conditioning Class: Core
3 x :60 Isometric Hip Extension hold on GHD
Rest as needed between sets

ADV – weighted

DISCUSSION 18 Comments

  1. Brendan Cottam 06/22/2016 at 12:20 pm

    11:55 RX

  2. Chad Michael 06/22/2016 at 2:05 am

    GI Joe: 13:21 RX
    Sprints: Done… Ouch!

  3. Joel 06/22/2016 at 1:42 am

    GI JOE:
    8/9/13 22:43, singles, 65#
    6/21/16 14:54, singles, 65#

    I almost can’t believe it.

  4. jason barrow 06/22/2016 at 1:09 am

    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

    I was stuck at 18 and change for years as you can see. All I wanted was to break out of that cycle, so I’m psyched. We talk all the time about how much Amy has ramped the programming up over the years, this year’s time was as much to do with that as anything I did. Shout outs to Liz for visiting her old 7PM crew and crushing all of us.

  5. Tom Kuchenreuther 06/22/2016 at 12:27 am

    14:21rx
    sprints

  6. Andrea 06/22/2016 at 12:26 am

    10:22rx

  7. Liz Crean 06/22/2016 at 12:12 am

    13:04 rx

  8. lizowiz 06/21/2016 at 4:20 pm

    14:16 rx … Ttb took too long!!

  9. Ben Brauer 06/21/2016 at 2:29 pm

    12:40 – 3:09 pr from last July

  10. Nick Alonso 06/21/2016 at 1:51 pm

    G.I. Joe 18:20 Rx (4 seconds slower than last time)

  11. Crowley 06/21/2016 at 1:27 pm

    13:32 rx – things really went downhill after the dubs

  12. Brian M. Maser 06/21/2016 at 1:20 pm

    13:45 Rx

  13. Frawls 06/21/2016 at 12:35 pm

    14:21 GHD and Single-arm KB OHS – did some OHS with empty women’s bar in warmups w/o much pain so getting closer
    Post-WOD Pegboard fun with Mase and Jay.

  14. Jason 06/21/2016 at 12:06 pm

    14:27 Rx

  15. Sean Flannery 06/21/2016 at 11:42 am

    12:22 Rx

  16. Marc Piccuirro 06/21/2016 at 11:14 am

    11:46 is a 3 second PR