Benchmark and Endurance W.O.D. Tuesday 1/2/18

1
Jan

Benchmark and Endurance W.O.D. Tuesday 1/2/18

Reminders!

  • Going into a healthier New year, don’t forget to put your meal orders in to our partnered meal prepping company at https://fitdishmeals.com/ to receive healthy, prepped meals delivered to CFR bi-weekly, for your convenience.  Very reasonably priced as well.   Orders need to be placed by Sunday nights and/or Tuesday nights by midnight!  Pick up is in the fridge up front at CFR!
  • Yoga is offered Tuesday evenings at 7:30PM and Thursday mornings at 10:15AM!  $10 for unlimited monthly use for CFR members!   Check out this short article! 15 reasons why Crossfitters need Yoga – https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
  • Download the “Sugar WOD” app on your phone to track all your benchmark/workout scores and your lifts!  Make sure to pick CrossFit Republic as your gym to see your CFR family and their performances as well!

For those who are new or have not seen the memo!

CFR has been and will continue over the next few days, to complete 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! (Sugar WOD app on your phone is a great tool to use)

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

#benchmarks #ladies #fran #results #crossfit

Strength – 15 minutes

Find a 1 rep max squat clean

Benchmark WOD

“Elizabeth” (squat clean version)

21 – 15 – 9 reps of…

Squat Cleans 135/95

Ring Dips

*Coaches please be strict on Ring Dip form (rings must touch or get close to chest at bottom and then full extension at top)

 

Post your 1 rep squat clean and time of Elizabeth!

CFR ENDURANCE WOD – 35 MIN CLOCK

*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 Elizabeth time, while still completing your endurance workout

Benchmark WOD

“Elizabeth” (squat clean version)

21 – 15 – 9 reps of…

Squat Cleans 135/95

Ring Dips

 

Rest mandatory 5 minutes then into…

 

As many rounds + reps as possible in remaining 35 time of…

10 Med Ball Squat Cleans 20/14

12 Hand release Pushups

14 Calorie Row

16 Calorie Bike

 

 

 

 

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