LAST BENCHMARK W.O.D. Friday 1/5/18


LAST BENCHMARK W.O.D. Friday 1/5/18

This is our last Benchmark WOD we will be doing for this series.  Plan to see these benchmarks dabbled into our programming starting in about 4 months from now instead of back to back days.  This way we can make sure it’s feasible for everyone to be able to test them as well as give you the chance to attack them with full intensity and not be worn from the day before.

Finish strong today!

This benchmark was originally written with running instead of rowing.  What we will do is sub with rowing, which will turn it into another version of a benchmark for us retested over time.  This substitute of rowing is due to the cold, but also gives us the ability to test our cardiovascular endurance, as this workout is long and lightweight.

*Download Sugar WOD on your phone to track your progress and see other athletes performance from CFR!

Benchmark WOD – 45 min time cap


*Coaches start athletes in 3 different groups at each movement to avoid bunching up on the rowers.  If rowers are all taken at any given time, athletes have the option to either wait for an available rower, they can air bike 20 calories or complete 20 burpees as a substitute. Just write down what you do for retesting later.  Please get the classes ready for this sub if needed.

5 rounds for time of:
Row 500m
30 Box Jumps 24/20
30 Wall balls 20/14

*in this one you may scale box jumps with a smaller box, stacked plates, completing line jumps, or unlike usual you may do step ups regardless of an injury or not.  Take care of your legs and be aware of how your body feels during this workout.

Post total times!  For every rep not completed within the time cap please add a second onto the time (45:21, etc)