WOD Blog
 | Fri, Dec 31 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2525 days ago) |
123121 Workout(Time) Workout WARM-UP 200m Run 10 Barbell Deadlifts 10 High Pulls 10 Elbow Punches 10 Front Squats 250/200m Row Into… Junkyard Dog* *Junkyard Dog P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch positions. Then move on to part 2 below. P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under. P2: Perform 10 Reps (1 Rep = Jump over, crawl under) NCFIT BENCHMARK WORKOUT 'RESOLUTION' FOR TIME 30 Hang Power Cleans (135/95)|(95/65) 800m Run 15 Power Cleans -Rest 1:00- 15 Power Cleans (155/105)|(115/75) 1000/800m Row 30 Squat Cleans (Score is Total Time) KG BB1: (60/42.5)|(42.5/30) KG BB2: (70/47.5)|(52.5/35) PARTNER WORKOUT OPTION IN TEAMS OF 2... FOR TIME 50 Hang Power Cleans (135/95)|(95/65) 25 Power Cleans (135/95)|(95/65) 25 Power Cleans (155/105)|(115/75) 50 Squat Cleans (155/105)|(115/75) 1000/800m Row *P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row, switch every 250m/200m until the row is complete. (Score is Time) KG BB1&2: (60/42.5)|(42.5/30) KG BB3&4: (70/47.5)|(52.5/35) AT HOME/DUMBBELL Workout DAILY-5 WARM-UP 1:00 Cardio Choice into... AMRAP x 4 MINUTES 10 SA Russian DB Swing (R) 10 SA Russian DB Swing (L) 5/5 Single DB Deadlift (No Measure) FULL-BODY STRENGTH 3 SETS ON A 12:00 CLOCK... 10 DB Thrusters 10 Single DB Sumo Deadlift Curl to Press* *Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press (Score is Weight) FULL BODY WORKOUT AMRAP x 5 MINUTES 10 DB Hang Squat Cleans 10 DB Shoulder to Overhead 20 Russian Twists -Rest 1:00- AMRAP x 4 MINUTES 8 DB Hang Squat Cleans 8 DB Shoulder to Overhead 20 Russian Twists -Rest 1:00- AMRAP x 3 MINUTES 6 DB Hang Squat Cleans 6 DB Shoulder to Overhead 20 Russian Twists (Score is Rounds + Reps) FINISHER 'TABATA' 4 SETS (:20 on/ :10 off) MVMT 1 - Deadbugs MVMT 2 - Tuck Hold (No Measure)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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