Benchmarks

Monday, October 18, 2010 Stacey Baker 0 Comments

  • MY PERSONAL PR"S
  • 300-- 1/21/11  Rx 15:41(PR)
  • Angie-- 02/16/2011  Rx 15:08 (PR)
  • Animal --5/11/2010 Rx 22:57 (PR)
  • Annie --12/9/2010 Rx 7:05 (PR)
  • Cindy-- 2010 Rx #21 (PR)
  • Daniel-- 5/6/11 RX 15:43 (PR)
  • Fight Gone Bad--12/17/2010 Rx #283 (PR)
  • Filthy Fifty-- 10/10/2011 Rx 24:33 (PR)
  • Fran-- 2/25/11 Rx  5:29 (PR)
  • Grace-- 5/19/11 Rx 6:18 (PR) - *FIRST TIME RX*
  • Griff-- Rx 14:53 (PR)
  • Helen-- 11/11/2010 Rx 10:50 Rx (PR)
  • Jackie-- 3-18-2011 9:10 Rx (PR)
  • Karen-- 1/710 Rx 6:36( Rx (PR)
  • Kelly-- 4/16/2010 Rx 32:00 (PR)
  • Murph-- 9/11/2010 Rx 40:21 (PR)
  • Nancy--5/12/11 15:35 Rx (PR) - *FIRST TIME RX*
  • Tabata Something Else-- 10/15/2010 #405 (PR)
  • Tabata This-- 3/5/11Rx #61 (PR)
  • Widow maker-- 1/14/2011 Rx 5+15 bp (PR)
  • 2000 meter row--2/11/2011  Rx 8:41.9 (PR
  • ELIZABETH--6/2/2011 Rx 16:34 (PR) *FIRST TIME RX*
  • Below is the complete list of the CrossFit Benchmark Workouts (Courtesy of CrossFit.com). Benchmark workouts are not usually repeated often. This allows you to track your progress, while still not falling into a routine.

    The Benchmark Girls
    Angie
    • 100 Pull-ups
    • 100 Push-ups
    • 100 Sit-ups
    • 100 Squats
    For Time
    Complete all reps of each exercise before moving to the next.
    Barbara
    • 20 Pull-ups
    • 30 Push-ups
    • 40 Sit-ups
    • 50 Squats
    5 rounds for time
    Chelsea
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Squats
    Each min on the min for 30 min
    Cindy
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Squats
    As many rounds as possible in 20 min
    Diane
    • Deadlift 225 lbs
    • Handstand push-ups
    21-15-9 reps, for time
    Elizabeth
    • Clean 135 lbs
    • Ring Dips
    21-15-9 reps, for time
    Fran
    • Thruster 95 lbs
    • Pull-ups
    21-15-9 reps, for time
    Grace
    • Clean and Jerk 135 lbs
    30 reps for time
    Helen
    • 400 meter run
    • 1.5 pood Kettlebell swing x 21
    • Pull-ups 12 reps
    3 rounds for time
    Isabel
    • Snatch 135 pounds
    30 reps for time
    Jackie
    • 1000 meter row
    • Thruster 45 lbs (50 reps)
    • Pull-ups (30 reps)
    For time
    Karen
    • Wall-ball 150 shots
    For time
    Linda
    (aka "3 bars of death")
    • Deadlift 1 1/2 BW
    • Bench BW
    • Clean 3/4 BW
    10/9/8/7/6/5/4/3/2/1 rep
    rounds for time
    Mary
    • 5 Handstand push-ups
    • 10 1-legged squats
    • 15 Pull-ups
    As many rounds as possible in 20 min
    Nancy
    • 400 meter run
    • Overhead squat 95 lbs x 15
    5 rounds for time
    The New Girls
    Annie
    • Double-unders
    • Sit-ups
    50-40-30-20 and 10 rep rounds; for time
    Eva
    • Run 800 meters
    • 2 pood KB swing, 30 reps
    • 30 pullups
    5 rounds for time.
    Kelly
    • Run 400 meters
    • 30 box jump, 24 inch box
    • 30 Wall ball shots, 20 pound ball
    Five rounds for time
    Lynne
    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • pullups
    5 rounds for max reps. There is NO time component to this WOD.
    Nicole
    • Run 400 meters
    • Max rep Pull-ups
    As many rounds as possible in 20 minutes.
    Note number of pull-ups completed for each round.
    The Heroes Workouts
    JT

    Jeff Taylor
    In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

    First posted 6 July 2005
    • Handstand push-ups
    • Ring dips
    • Push-ups
    21-15-9 reps, for time
    Michael

    Michael McGreevey
    In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

    First posted 15 July 2005
    • Run 800 meters
    • 50 Back Extensions
    • 50 Sit-ups
    3 rounds for time
    Murph

    Michael Murphy
    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
    This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    First posted 18 August 2005
    • 1 mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Squats
    • 1 mile Run
    For time.
    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
    Daniel

    Daniel Crabtree
    Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

    First Posted 6 June 2005
    • 50 Pull-ups
    • 400 meter run
    • 95 pound Thruster, 21 reps
    • 800 meter run
    • 95 pound Thruster, 21 reps
    • 400 meter run
    • 50 Pull-ups
    For time.
    Josh

    Joshua Hager
    SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

    First posted 26 February 2007
    • 95 pound Overhead squat, 21 reps
    • 42 Pull-ups
    • 95 pound Overhead squat, 15 reps
    • 30 Pull-ups
    • 95 pound Overhead squat, 9 reps
    • 18 Pull-ups
    For time.
    Jason

    Jason Lewis
    S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

    First posted 2 August 2007
    • 100 Squats
    • 5 Muscle-ups
    • 75 Squats
    • 10 Muscle-ups
    • 50 Squats
    • 15 Muscle-ups
    • 25 Squats
    • 20 Muscle-ups
    For time.
    Badger

     Mark Carter
    In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

    First posted 19 December 2007
    • 95 pound Squat clean, 30 reps
    • 30 Pull-ups
    • Run 800 meters
    3 rounds for time.
    Joshie

    Joshua Whitaker
    In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

    First posted 22 December 2007
    • 40 pound Dumbbell snatch, 21 reps, right arm
    • 21 L Pull-ups
    • 40 pound Dumbbell snatch, 21 reps, left arm
    • 21 L Pull-ups
    The snatches are full squat snatches.
    3 rounds for time.
    Nate

    Nathan Hardy
    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

    First posted 12 February 2008
    • 2 Muscle-ups
    • 4 Handstand Push-ups
    • 8 2-Pood Kettlebell swings
    As many rounds as possible in 20 minutes
    Randy

    Randy Simmons
    In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

    First posted 13 February 2008
    75# power snatch, 75 reps For time
    Tommy V

    Tommy Valentine
    In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

    First posted 12 March 2008
    • 115 pound Thruster, 21 reps
    • 15 ft Rope Climb, 12 ascents
    • 115 pound Thruster, 15 reps
    • 15 ft Rope Climb, 9 ascents
    • 115 pound Thruster, 9 reps
    • 15 ft Rope Climb, 6 ascents
    For time
    Griff

    SSgt Travis Griffin
    In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

    First posted 9 June 2008
    • Run 800 meters
    • Run 400 meters backwards
    • Run 800 meters
    • Run 400 meters backwards
    For time