Nice work ladies!
CrossFit Benchmark
Karen
150 Wall Ball Shots fer time
To borrow from CF Portland one more time:
Use benchmark WODs for exactly that: benchmarks! A question I get frequently is why don’t we do the benchmarks more often? I like to save them for their intended purpose: occasional tests to see where you are. I don’t program them as simply a training day. I leave the training work to unique workouts. When the benchmarks do come up, you should be pumped to tear into them!
The only mod for this workout will be if you are not shooting to the 10 ft. mark. Otherwise work with a weight that is appropriate for you and post which med ball you used. 12 and 6 lb med balls are coming BTW!
Also, no butt balls please unless you are new to the gym. You need to figure out your depth and hold that tension at the bottom. Bottom line, if you have a butt ball you will bounce off it.
Jason: 20# 7:08
Marc: 20# 7:46
JRod: 20# 7:72
Hal: 20# 8:38
Wade: 20# 8:57
Thunder: 20# 9:14
Daltasaur: 15# 6:58
Maria: 10# 9:43
Erlinda: 10# 10:04
Corene: 10# 10:40
Tim: 4# 6:54
Betsy: 4# 10:04
Heather: 4# 10:09
Stephanie: 4# 12:39
5000 lbs Ground to Overhead
KJ: 55# 14:52
Lorie: 55# 15:37
2 comments:
Favorite Benchmark!!!
Good job LoriE - you rocked it! SO improved from the last time you did this!
So I'll have to benchmark 5000#'s ground to over head! 55#'s x 91 reps...next time LoriE say's "I know what we can do....." I'm going to run away....screaming! Just kidding LoriE....that was actually fun...sick....but fun! Maybe try again in 3 or 4 months? Maybe after this 8 weeks of programming, just to see if we've improved???
Really trying to employ the "rest no more than 6 seconds if you have to" theory....that was hard on this one but I think I managed most of the time!!!
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