Benchmark: GI Joe – CFS

  • June 21, 2016
  • By :
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

18 Comments

  • Brendan Cottam

    06/22/2016 @ 12:20 pm

    11:55 RX

  • Chad Michael

    06/22/2016 @ 2:05 am

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

  • Joel

    06/22/2016 @ 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.

  • jason barrow

    06/22/2016 @ 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.

  • Goose

    06/22/2016 @ 12:29 am

    1057

  • Tom Kuchenreuther

    06/22/2016 @ 12:27 am

    14:21rx
    sprints

  • Andrea

    06/22/2016 @ 12:26 am

    10:22rx

  • Liz Crean

    06/22/2016 @ 12:12 am

    13:04 rx

  • lizowiz

    06/21/2016 @ 4:20 pm

    14:16 rx … Ttb took too long!!

  • Ben Brauer

    06/21/2016 @ 2:29 pm

    12:40 – 3:09 pr from last July

  • Nick Alonso

    06/21/2016 @ 1:51 pm

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

  • Crowley

    06/21/2016 @ 1:27 pm

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

  • Brian M. Maser

    06/21/2016 @ 1:20 pm

    13:45 Rx

  • Frawls

    06/21/2016 @ 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.

  • Jason

    06/21/2016 @ 12:06 pm

    14:27 Rx

    • Frawls

      06/21/2016 @ 12:42 pm

      Your 1 ascent was post shower in your work gear so that counts as advanced.

  • Sean Flannery

    06/21/2016 @ 11:42 am

    12:22 Rx

  • Marc Piccuirro

    06/21/2016 @ 11:14 am

    11:46 is a 3 second PR

Comments are closed.

X