Benchmark W.O.D. Monday 3/26/18


Benchmark W.O.D. Monday 3/26/18

Don’t forget to order your EatFitGo Meals!  You can order most any night each week, as the meals are delivered Monday, Tuesday and/or Thursdays at 9am for pick up anytime throughout the day.  You can order all at once at the beginning of the week or each night if you’d like!  Here is the website for online ordering and make sure you click CrossFit Republic on the drop down for delivery as well as use the discount code only for CFR members, “CFRepublic18“!

Now with the CrossFit Open coming to a close, although the programming hadn’t changed much to cater to these last 5 weeks, starting Tuesday we will redirect slightly on our focus and look at more foundational strength, such as back squat, which is one movement that has a direct correlation to most everything we do.  We will also be looking at some more shoulder pressing, so we are increasing lower and upper at the same time.  Lastly, I will always have us in a skill cycle, so nothing will be pushed to the side.  If you continue to show up and put in the work, your improvements in every facet of your fitness are limitless… (fist bump)

*Make sure to log this in your Sugar WOD app into the benchmarks under “notables” .  If you don’t have Sugar WOD, make sure to download it on your phone and join the CFR community to start logging your scores so you can see your improvements!

“Filthy Fifty” – 40 min time cap

*If you do not finish the workout within time cap, no worries.  Please add 1 second to the 40 min cap, per rep not completed.  Document it, and how you completed any movements… when we revisit this workout, you’ll be able to compare your improvements!

For time:
50 Box jump 24/20
50 Jumping pull-ups
50 KB Swings 55/35
50 Walking or Stationary Lunges
50 Knees to elbows
50 Push press 45/35
50 Good Mornings 45/35
50 Wall balls 20/14
50 Burpees
50 Double unders

*Kettlebell weight for the original bench mark is 35lbs only, but for the sake of equipment and typical CFR weight used in a workout, 55/35 will be the weight used for today as well.

*Note that jumping pullups ARE RX as is originally written

Post total time!