The Benchmark Workouts are a great tool used to observe the performance, measure the results, and repeat in the future. Pick an appropriate level, go at it with plenty of intensity and hold the correct movement standards. If the Benchmark Workout “Kelly” pops up again after weeks, months of training and we notice you have achieved a faster time with more rounds that completed with heavier weights in the exact same range of motion as before, we have PROOF that we are more fit.
Record your scores/times/modifications into the comment sections. Later, just search for the benchmark to compared your fitness!
Save the Date! Our annual pub crawl is BACK! The route will be:
Tias at the Waterfront, 4:00pm – 5:15pm
The Landing, 5:30pm – 7:15pm
Wild Rover, 7:30pm – ???
We will have the upstairs of Wild Rover to ourselves for the beginning of the night. Apps will be served, the DJ will be spinning… don’t miss out on the fun! This is an excellent opportunity to meet some new faces, mingle with your WOD buddies, and have a great time. We hope to see lots of you there… Let’s party!
WOD (35 Min Hard Cap)
“Kelly”
5 Rounds
400m Run
30 Box Jumps
30 Wallballs
Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each
Level 1- 4 Rounds, 200m Run, 15 Reps