Benchmarks are a HUGE part of CrossFit.  They are used to track your progress.  We have taken the CrossFit Total (Shoulder Press, Back Squat, and Deadlift) and spreading them out over the week.  We are adding a couple of "Girl" WODs to make it a great Benchmark Week. 

Don't forget our nutrition seminar during all classes on Wednesday.  Our special guest Matt Murski will be leading the seminar and surprise WOD.  

 

Monday – July 15, 2013

20 Minutes to work up to 1RM Shoulder Press

“Elizabeth”

21-15-9

Cleans (135, 115, 95/95, 75, 55)

Ring dips (Scaled box dips)

Tuesday – July 16, 2013

20 Minutes to work up to 1RM Back Squat

“Helen”

3 RFT

400M Run

21 KBS (53/35)

12 Pull-ups

Wednesday – July 17, 2013

Whiteboard Nutrition Seminar

Special WOD led by Whiteboard Nutrition

Thursday – July 18, 2013

20 Minutes to work up to 1RM Deadlift

4 RFT

8 Rep Bear Complex

Friday July 19, 2013

Snatch Balance – 75% 1RM

5-5-5-5

20 Minute AMRAP

2 Muscle Ups (Scale 4 pull-ups + 4 dips)

4 HSPU

8 KBS (70/53)

 

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