WOD
STRENGTH
Bench Press
5-3-3-2
building
FOR TIME
50-40-30-20-10
Double Under
Sit Up
STRENGTH
Bench Press
5-3-3-2
building
FOR TIME
15-12-9-6-3
Attempts
50-40-30-20-10
Sit Up
STRENGTH
Bench Press
5-3-3-2
building
FOR TIME
75-60-45-30-15
Single Under
25-20-15-10-5
Sit Up
WOD GUIDANCE & GOALS
HEAVY DAY AND a BENCHMARK! Coaches will help you build to a moderately-heavy weight for the first set of five reps. Ideally build in weight every set until you hit a new 2 rep max.
Then it’s classic CrossFit benchmark workout time! Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10. minutes
HOME WOD
50-40-30-20-10
Jumping Jacks
Sit Up
ENDURANCE
2 rounds
1200m, 2:00 rest
800m, 1 min rest
400m, 3 min rest
7:02 MCx (:29 pr)
105#
265#
10:50
90# 7:30 15 12 9 6 3 ball slams
135×3 (140×1, failed 2nd rep)
8:06 mcx
285# / 9:41
Row 5k: 20:52
11,755/100,000
185#
7:39 MCx
125#
6:39 MCx
Holy fire and powerhouse on both of these!
195#. (1 at 200#)
6:22 su
215# / 7:27 MCx
205#
6:55 MCx
110#
8:51 MCX
5k row (23/100k)
7:10 mcx
110#
8:02 mcx
hit 120# for 1 after (pr)
MVx-ish 9:05?
125# x 1
215# 7:42
110#
5:24 mcx (:28s PR)