CrossFit Benchmark WODs and Personal Records

CrossFit Benchmark WODs and Personal Records:

2000m row – 6:48

5000m row - 18:17

10k run - 38:37

26.2 mile run - 2:54:55

Barbara - 39:07

Cindy** - 15 rounds + 8 pushups

Elizabeth - 8:07

Fight Gone Bad – 333

Filthy Fifty - 27:54

Fran - 4:41

Helen - 9:24

Jackie - 8:32

Murph – 35:41, 45:53**

Nancy - 11:14

Back squat – 315 pounds

Bench Press - 255 pounds

Clean (power) - 215 pounds

Clean (squat) - 185 pounds

Clean (squat) and Jerk – 165 pounds

Deadlift – 445 pounds

Front Squat - 255 pounds

Overhead squat – 190 pounds

Push press - 200 pounds

Shoulder press – 175 pounds

Snatch (Power) - 170 pounds

Weighted Pullup - 90 pounds

Weighted Dip - 90 pounds

Weighted Ring Dip - 35 pounds

** with 20lb vest

October 20, 2011

Have been doing some WODs and some paddling, but too lazy to log it.

Kayaked at Rocky island in the rain last evening with Drew and Stro. Drew is moving to South Carolina today. Sucks he's leaving town!

Had a great WOD today:

"Cindy" with a 20 pound weighted vest:

As many rounds as possible of the following in 20 minutes:

5 pull-ups

10 push-ups

15 air squats

Completed 15 rounds + 5 pull-ups and 8 push-ups

October 9, 2011

10 rounds of Cindy in 11:15:

5 pull-ups

10 push-ups

15 squats

October 7, 2011

Kayak Big Sandy river with Mike and Drew, level was 5.6. Walked Big Splat.

October 6, 2011

Took a few weeks off from recording my kayaking and Crossfit workouts...now back at it:

For time:

Run 800m
30 Wallball Shots, 20 pound ball
30 Hang power cleans, 75 pounds
30 Box jumps, 24 inch box
30 Kettlebell Sumo-deadlift high-pull, 55 pounds

30 sit ups
30 Burpees
30 Push Press, 75 pounds

30 KB swings, 55 pounds

30 pushups

Run 800m

Time: 24:47

September 16, 2011

Deadlift 5-3-1

335

385

425

then

4 rounds for time with a single 35 pound kettlebell, switching arms each round:

5 turkish get-ups

10 snatches

15 overhead squats

20 swings

Time: 17:55

September 15, 2011

Shoulder press 5-5-5-5

95

115

125

135

then

50-40-30-20-10

Squats

45 pound shoulder press

Ab-mat sit-ups

Time: 15:52

September 13, 2011

Snatch 3-3-3-3-3-3

75

85

95

105

115

120

For time:

21-15-9

Kettlebell swings

Burpees

Time: 5:28

September 12, 2011

Back squats 5-5-5-5-5

185

205

225

245

255

then

5 rounds for time:

185 pound deadlift, 15 reps

400m run

15 box jumps (24")

Time: 19:30

September 11, 2011

"Coe"
10 rounds for time:
10 thrusters, 95 pounds
10 ring pushups

Time: 23:20

September 9, 2011

Resting 60 seconds between sets:
 Deadlift 2-2-2-2-2-2-2-2-2-2
375
385
385
395
405
385
385
375
375
335
335

Compare to December 7, 2010

September 8, 2011

For time:

25 Walking lunge steps
20 Strict Pull-ups (sub for regular kipping pullups)
50 Box jumps, 24 inch box (sub. for 20 inch box)
60 Jump-ropes (sub for 20 Double-unders)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood (sub for 2 pood)
30 Sit-ups
20 Hang squat cleans, 30 pound dumbbells (sub for 35 pound dumbbells)
25 Good Mornings with 25 pound plate (sub for Back extensions)
30 Wall ball shots, 20 pound ball
20 Strict Pullups (sub for 3 Rope climb ascents)

Time: 20:05 (compare to April 24, 2011 - Time: 20:48)

September 6, 2011

10-9-8-7-6-5-4-3-2-1 rep rounds:
75 pound kettlebell swing
Burpees

Time: 7:53

Front squats 3-3-3-3
135
160
185
155
135

Bad form, need to work on technique
Pulled something in my groin

September 5, 2011

Weighted ring dips 3-3-3-3-3
20
30
35
20
20

then

15-12-9-6-3 rep rounds for time:
135 pound power cleans
Bar facing burpees

Time: 10:12

September 4, 2011

"Nancy"

5 rounds for time:
Run 400m
95 pound overhead squat, 15 reps

Time: 13:08

September 3, 2011

“31Heroes”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters 115 pounds
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30 inch)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Completed wit Lisa Stephenson at Crossfit Montgomery County, 130 reps

September 1, 2011

Weighted pullups 3-3-3-3-3
45
55
65
70
75
then 1 rep PR max attempt at 95, fail!

Weighted dips 1-1-1-1-1 (never done them before)
45
55
65
75
95 (PR)

August 31, 2011

Squat practice

Bench press 5-5-5-5-5
155
175
195
195
185

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Push press = 107 reps; Lunge = 122 reps

August 30, 2011

"Crossfit Total"

Back squat, 1 rep max: 295
Shoulder Press, 1 rep max: 165 (PR)
Deadlift, 1 rep max: 445 (PR)

August 28, 2011

Morning:

9 rounds for time:
10 wall balls
10 pullups

Time: 16:19

Afternoon:

5 rounds for time:
135 pound squat clean, 3 reps
20 burpees

Time: 14:47