All Classes Open – Benchmark W.O.D. and Endurance Tuesday 12/26/17

Over the next few days, CFR will be completing several “Benchmark” workouts.

These workouts are programmed every 4-6 months to help give you a standard of where your fitness starts and where you’ve came from, helping you track your results. Rarely will you see other workouts replicated, except these fine “ladies” of Crossfit.

These workouts have been around and have stood the test of time to help assess a standard for your fitness.

Please write these scores down, the weights associated, and how you scaled or completed the workout, only to compare those times and movements for the next time you complete them!

Let’s have some fun and set some tough marks! 3…2…1…GO!

#benchmarks #ladies #fran #results #crossfit

Strength – 15 minutes

From the rack…

Find a 1 rep max Thruster

Benchmark WOD

“Fran”

21 – 15 – 9 reps of…

Thrusters 95/65

Pullups

Post 1 rep max thruster and time of Fran!

 

CFR ENDURANCE WOD – 35 MIN CAP

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

*Coaches – start endurance WOD athletes when the strength begins with the the daily WOD

*This gives athletes a chance to find your benchmark Fran time, while still completing your endurance workout

“Fran”

21 – 15 – 9 reps of…

Thrusters 95/65

Pullups

 

Rest a mandatory 5 minutes then…

 

Climb the ladder as high as possible in the remaining time of…

5 – 10 – 15 – 20 and so on climbing 5 reps/calories each round until time expires of…

Calorie Bike

Calorie Row

Ring Rows

Wall Balls 14/10