Benchmark Wod #2

“Confidence is contagious; so is lack of confidence”
- Vince Lombardi

Be confident as you go into this week and complete all the wod’s.  Cheer each other on and push yourself to new limits to set those PR’s! 

-Kelli-

Picture from North Central Regionals this past weekend.

Benchmark Week

On the board this week you will find a bag for each class.  Inside each bag I have put 8 different benchmark wods.  After you have done the warm-up, your coach or a chosen person from your class may pull out the wod that you will complete for the day.  Please make sure to throw your wod away so you do not pull it out again!  Then there is a “Finisher” bag for all the classes to share.  Please post your time/weight to “comments” daily.  Looking forward to seeing some new PR’s! 

-Kelli-

Strength-

Cleans- One Rep Max

Wod-

12Min Amrap:

10  DB Push Press

5 Burpee Box Jump Overs

*2Min Rest*

‘Annie’ Straight Through…

150 Double Unders (if you can’t do double unders, do plate jumps to a 45# plate)

150 Sit Ups

Post time/weight to “comments”

Rest Day/Make Up Day

Wod-

CrossFit Endurance-

Run

3x (100M, 200M, 400M)

Conditioning Wod-

5Rds:

10 GHD Sit Ups

15 Hand Release Push Ups

50 Double Unders

*Choose either wod or both to complete.  The runs are 1:1 and 2 min rest between rounds for recovery.*

Post time/weight to “comments”

Strength-

Deadlifts- One Rep Max

Wod-

The Bear Complex

5 Rds:

7 Bear Complexes (going up in weight each round)

*1-2 min rest between each round*

1 Bear Complex = Power Clean, Front Squat, Push Press/Jerk, Back Squat, Behind the Neck Push Press

More efficient Bear Complex= Full Clean, Thruster, Back Squat right into a Behind the Neck Thruster

Post time/weight to “comments”

Wod-

5Rds:

5 Power Snatch

15 Kb Swings 70#/53#

100 M Run

5 Min Rest then:

3Rds Max Reps:

60 sec Pull Ups

60 sec Burpees

60 sec Rest

Post time/weight to “comments”