Benchmark WODs

From now until next Saturday (1/9), complete all the benchmark workouts you want (i.e. Fran, Cindy, Fight Gone Bad!, CrossFit Total, Diane, Angie, etc). We will spend about a week or two on some benchmarks now, and then the week before the Sectional weekend to measure our progress. Good luck and happy new year!

Take rest days as you wish, try to dial in your diet, and post your times and goals for the next time!

Wednesday 091230-W

"Grace"
For time:
30 Clean & Jerks (135/95)

Tuesday 091229-WG

"Fran"
21-15-9 for time:
Thrusters (95/65)
Pull-ups

Monday 091228-WG

5 rounds for time:
15 Kettlebell Swings (2/1.5 pood) or 15 Deadlifts (185/135)
15 Burpees

Sunday 091227-Rest

Rest Day

Saturday 091226-GWW

As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Kettlebell Swings (2/1.5 pood)
9 Wall Ball Shots (20/14)

Friday 091225-GGG

5 rounds for time:
20 Pushups
20 Sit-ups
20 Squats

MERRY CHRISTMAS!

Here are some good holiday WODs if you want some different ideas:
http://www.windycitycrossfit.com/travel_wods/

Thursday 091223-Rest

Rest Day

Wednesday 091223-WWGM

21-15-9 for time:
Push Press (95/65)
Sumo-Deadlift High-Pull (95/65)
Pushups
Row (Calories)

Tuesday 091222-WG

As many rounds as possible in 15 minutes:
5 Front Squats (135/95)
10 Knees-to-Elbows

Monday 091221-MWMGMGM

For time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
Run 400 meters
21 Pull-ups (Chest to Bar)
Run 400 meters
21 Burpees
Run 400 meters

Sunday 091220-Rest

Rest Day

Saturday 091219-W; W

Overhead Squat
Find 1RM

"Karen"
For time:
150 Wall Ball Shots (20/14)

Friday 091218-MWG

3 round for time:
50 Box Jumps, 24"
21 Deadlifts (185/135)
30 Pull-ups

Thursday 091217-Rest

Rest Day

Wednesday 091216-WG

As many rounds as possible in 20 minutes:
10 Thrusters, 95 lbs
10 Pull-ups

Tuesday 091215-M

5 rounds, each for time:
Row 500 meters

Rest as needed between rounds. Post times of each effort.

Monday 091214-W; GG

Front Squat
3-3-3-3-3

5 rounds for time:
10 Ring Dips
10 Burpees

Sunday 091213-Rest

Rest Day

Saturday 091212-WG

21-15-9 for time:
Deadlift (225/155)
Knees-to-Elbows

Friday 091211-W; MM

Bench Press (just for fun)
Find 1RM

For time:
Row 1000 meters
Run 800 meters
Row 500 meters
Run 400 meters

Thursday 091210-Rest

Rest Day

Wednesday 091209-GW

5 rounds for time:
10 Dead Hang Pull-ups
10 Dumbbell Squat Cleans (45/30 each)

Tuesday 091208-W; GM

Shoulder Press
3-3-3-3-3

Tabata Mash-up
Pushups
Box Jumps, 24"

Monday 091207-M

6 rounds, each for time:
Run 400 meters

Rest as needed between rounds. Post time of each run.

Sunday 091206-Rest

Rest Day

Saturday 091205-WW

3 rounds for time:
30 Hang Squat Cleans (95/65)
30 Thrusters (45/30)

Friday 091204-WG

5 rounds for time:
5 Deadlift (275/185)
10 Burpees

Thursday 091203-Rest

Rest Day

Wednesday 091202-M

4 rounds, each for time:
Run 800 meters

Rest as needed. Post time for each run.

Tuesday 091201-GG

10-9-8-7-6-5-4-3-2-1 for time:
Handstand Pushups
L-Pull-ups