Empire State CrossFit

Benchmark WOD

August 19

The Original “Nasty Girls”


Strength
Back squat
10 rep max
** See 5/25

 

*see if you can hit between 75-80% of 1RM

Benchmark “Nasty Girls”

3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95

*HPC should be medium light and done on the fast end, unbroken

August 13

Reminder:
North – 8AM WOD Only, 10:30AM Yoga at Captain Lawrence


Team Kelly

5 rounds for time of:
Team Run 400m
60 Box Jumps (24″/20″)
60 Wall Balls (20#/14#)

* Teams of 2. Run together. Divide work evenly. Only one partner can work at a time

August 12


 

Strength
Strict Press
3-3-3-3-3
*all around 80-85%

Benchmark WOD “Fran”
For time
21-15-9
Thrusters 95/65
Pull-Ups

Top athletes complete the reps unbroken and with minimal rest. If you can do the 21 thrusters unbroken but then you wind up spent for the 21 Pull-Ups, then you should probably break those Thrusters up! Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan.

July 16

Golshlagger


Benchmark WOD “Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

July 6

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Strength

Deadlift
5×3
(50-60-70-80-90%)

Benchmark “Diane”
For Time:
21-15-9
Deadlifts 225/155
Push-Ups

The deadlift should be medium heavy for you. Diane whatever weight used on 6/29/16 WOD. Should be no more then 65% of 1 rep max.
*12 min cap

 

May 19

Strong Man


Strength
5×3 weighted or strict pull-up

Benchmark
“Cindy”

20 min AMRAP

5 Pullups
10 Pushups
15 Squats