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Most Recent Benchmark WOD was 'Foo' on Jun 7,2013 (1419 days ago)



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'Foo' (Rounds)
20 min AMRAP  
Buy In: 13 Bench Press 170/120  
then  
AMRAP in remainder of time:
7 Chest to Bar Pullups  
77 Dubs  
2 Squat clean thrusters 170/120
28 Ab-mat situps
0% 0%
Chosen as WOD: Fri,Jun 7,2013
1st4Bryan Fri,Jul 19,2013
2nd3x + 7CTB, 48 dubsMichael F Fri,Jun 7,2013
3rd3 + 84Rob P Fri,Jun 7,2013
'HolleyMan' (Time)
Stretch

Warm Up - TBA

WOD

30 Rounds for time of:  
5 Wall Ball Shots 20 pound ball
3 Handstand push ups
225 pound power clean 1 rep
0% 0%
Chosen as WOD: Tue,Apr 30,2013 Mon,Apr 15,2013
1st18:08Sharon Tue,Apr 30,2013
Ashlee Tue,Apr 30,2013
2nd22:06Michelle Tue,Apr 30,2013
3rd32:50Tina B Tue,Apr 30,2013
1st30:35Rob B Tue,Apr 30,2013
2nd32:36Jacob Tue,Apr 30,2013
3rd32:50Brian Tue,Apr 30,2013
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
0% 0%
1st10:58Tina B Tue,Jul 8,2014
1st8:30 MATTHEW Sun,Apr 14,2013
Apr 10 (Reps)
Workout  
EMOM for 10 minutes of:
5 burpees
5 russion kettlebell swings, 32 kg (24 kg)

All ten reps happen every minute.

5 minute rest

As many rounds in 10 minutes of:
10 air squats
200 meter row
0% 0%
Chosen as WOD: Thu,Apr 10,2014
1st7 sets plus 10 squats 150 meters rowMark S Thu,Apr 10,2014
Apr 11 (Time)
Workout  
For time:
50 barbell jumps
40 weighted situps, 20 lbs (14 lbs)
30 box jumps, 24' box (20' box)
3000 lbs ground to overhead (2000 lbs)
30 box jumps, 24' box (20' box)
40 weighted situps, 20 lbs (14 lbs)
50 barbell jumps

On this workout, you have to choose the workout weight that will get you to the number of lbs lifted the fastest.  For some of you, that might be snatching a lighter weight.  Or clean and jerking a heavier weight.  Think about it and make a choice.

Then go fast.
0% 0%
Chosen as WOD: Fri,Apr 11,2014
1st10:28 Brian Fri,Apr 11,2014
2nd18:40 Mark S Fri,Apr 11,2014
Apr 15 (Time)
Workout  
6 rounds for time of:
7 toes-to-bar
8 front squats, 135 lbs (95 lbs)

If you can front squat more than 275 lbs (185 lbs) please use 185 lbs (125 lbs).

After the workout, please spend 10 minutes on stretching and mobility work on your lower back, hips and hamstrings.
0% 0%
Chosen as WOD: Tue,Apr 15,2014
1st4:57 Brian Tue,Apr 15,2014
Apr 16 (Time)
Workout  
4 rounds for time of:
400 meter run
5 burpee bar muscle-ups

If you can't do burpee muscle-ups, please do 10 burpee pullups per round.
100% 0%
Chosen as WOD: Wed,Apr 16,2014
1st19:10Tina B Wed,Apr 16,2014
1st19:46Bryan Wed,Apr 16,2014
Apr 17 (Rounds)
Workout  
EMOM for 10 minutes of:
20 double-unders
AND
10 russian kettlebell swings, 32kg (24 kg)

5 minute rest

AMRAP for 8 minutes of:
8 power cleans @ 60%
8 wall ball shots, 20 lbs (14 lbs)
0% 0%
Chosen as WOD: Thu,Apr 17,2014
Apr 18 (Time)
Workout  
For time:
1000 meter row
50 barbell thrusters, 45 lbs
30 pullups, chin over
0% 0%
Chosen as WOD: Fri,Apr 18,2014
Apr 2 (Reps)
Workout  
As many rounds and reps in 10 minutes of:
5 toes-to-bar
5 pushups

5 minute break

As many rounds and reps in 10 minutes of:
5 pullups, C2B if you can
5 power snatch, 95 lbs (65 lbs)

If you can snatch more than 205 lbs (135 lbs) please use 125 lbs (85 lbs).  Men, use a women's bar with 45 lb plates to get to the 125 lbs.

Your score is the total number of reps performed.
100% 0%
Chosen as WOD: Wed,Apr 2,2014
1st258 Brian Wed,Apr 2,2014
2nd215 w/modsMatt Wed,Apr 2,2014