CrossFitBoomerang

Benchmark

Benchmark Workouts

Benchmark WOD'ları CrossFit'in standartlaşmış antrenmanları. Aynı hareket, aynı sırada, aynı yükle — her sporcunun ilerlemesini ölçtüğü referans.

"Fran" zamanın 3 dakika 30 saniyenin altına indiyse advanced seviyedesin. "Cindy"de 25+ round açtıysan kondisyonun yerinde.

  • Amanda

    9, 7 and 5 reps of: - Muscle-ups - Snatches (135/95 lb.)

    9, 7 and 5 reps of: - Muscle-ups - Snatches (135/95 lb.)

  • Angie

    - 100 Pull-ups - 100 Push-ups - 100 Sit-ups - 100 Squats

    For Time

  • Annie

    - Double-unders - Sit-ups

    50-40-30-20 and 10 rep rounds for time

  • Barbara

    - 20 Pull-ups - 30 Push-ups - 40 Sit-ups - 50 Squats

    5 rounds Rest precisely three minutes between each round.

  • Chelsea

    - 5 Pull-ups - 10 Push-ups - 15 Squats

    Each min on the min for 30 min

  • Cindy

    - 5 Pull-ups - 10 Push-ups - 15 Squats

    As many rounds as possible in 20 min

  • Diane

    - Deadlift (225/155 lbs) - Handstand push-ups

    21-15-9 reps, for time

  • Elizabeth

    - Clean (135/95 lbs) - Ring Dips

    21-15-9 reps, for time

  • Eva

    - Run 800 meters - 2/1.5 pood KB swing, 30 reps - 30 pullup

    5 rounds for time.

  • Fran

    - Thruster 95/65 lbs - Pull-ups

    21-15-9 reps, for time

  • Grace

    - Clean and Jerk 135/95 lbs

    30 reps for time

  • Helen

    - 400 meter run - 1.5/1 pood Kettlebell swing x 21 - Pull-ups 12 reps

    3 rounds for time

  • Isabel

    - Snatch 135/95 pounds

    30 reps for time

  • Jackie

    - 1000 meter row - Thruster 45/35 lbs (50 reps) - Pull-ups (30 reps)

    For Time

  • Karen

    - Wall-ball 150 shots, (20/14 lb, 10/9 ft)

    For Time

  • Kelly

    - Run 400 meters - 30 box jump, 24/20 inch box - 30 Wall ball shots, 20/14 lbs

    5 rounds for time.

  • Linda

    - Deadlift 1 1/2 BW - Bench BW - Clean 3/4 BW

    10/9/8/7/6/5/4/3/2/1 rep rounds for time

  • Lynne

    - Bodyweight bench press - Pullups

    5 rounds for max reps.

  • Mary

    - 5 Handstand push-ups - 10 1-legged squats - 15 Pull-ups

    As many rounds as possible in 20 min

  • Nancy

    - 400 meter run - 15 Overhead squat 95/65 lbs

    5 rounds for time

  • Nicole

    - Run 400 meters - Max rep Pull-ups

    As many rounds as possible in 20 min