{"id":17287,"date":"2023-11-23T09:44:23","date_gmt":"2023-11-23T06:44:23","guid":{"rendered":"https:\/\/crossfitboomerang.com\/benchmark-and-hero-workouts\/"},"modified":"2023-12-10T01:36:55","modified_gmt":"2023-12-09T22:36:55","slug":"benchmark-and-hero-workouts","status":"publish","type":"page","link":"https:\/\/crossfitboomerang.com\/en\/benchmark-and-hero-workouts\/","title":{"rendered":"Benchmark and Hero Workouts"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"17287\" class=\"elementor elementor-17287 elementor-16234\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"wd-negative-gap elementor-element elementor-element-f83bf9a e-flex e-con-boxed e-con e-parent\" data-id=\"f83bf9a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3400798 elementor-widget elementor-widget-wd_text_block\" data-id=\"3400798\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wd_text_block.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"wd-text-block reset-last-child text-center\">\n\t\t\t\n\t\t\t<p>Reflecting CrossFit's ideal training program approach, Benchmark Wods were also created to measure the performance development of CrossFit people over time. In addition, these WODs are regularly used in training programs to reveal some invisible aspects and details in the development process of athletes. Benchmark WODs are distinguished from other WODs by giving a woman's name.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-923db8c elementor-widget elementor-widget-wd_table\" data-id=\"923db8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wd_table.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"wd-el-table-wrap wd-reset-all-last\">\n\t\t\t<table class=\"wd-el-table\">\n\t\t\t\t\t\t\t\t\t<thead class=\"text-center\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-4792862\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th class=\"wd-table-cell elementor-repeater-item-d87ce01\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t\t<p>Name<\/p>\t\t\t\t\t\t\t\t<\/th>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th class=\"wd-table-cell elementor-repeater-item-a711327\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t\t<p>WOD<\/p>\t\t\t\t\t\t\t\t<\/th>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th class=\"wd-table-cell elementor-repeater-item-d22ad95\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t\t<p>Duration \/ Repetition<\/p>\t\t\t\t\t\t\t\t<\/th>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\n\t\t\t\t<tbody class=\"text-center\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-e3e1c4a\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-9d6aaf5\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Amanda<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-41cac9d\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>9, 7 and 5 reps of:<br \/>- Muscle-ups<br \/>- Snatches (135\/95 lb.)<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-7f91b46\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>9, 7 and 5 reps of:<br \/>- Muscle-ups<br \/>- Snatches (135\/95 lb.)<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-cfe27be\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-55e3c4f\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Angie<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-338ed8f\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- 100 Pull-ups<br \/>- 100 Push-ups<br \/>- 100 Sit-ups<br \/>- 100 Squats<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-ca4ba3c\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>For Time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-d86a5c4\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-41dcaca\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Annie<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-675ea3f\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Double-unders<br \/>- Sit-ups<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-ab950d1\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>50-40-30-20 and 10 rep rounds for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-33b7cdf\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-33aa1f5\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Barbara<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-3643ba2\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- 20 Pull-ups<br \/>- 30 Push-ups<br \/>- 40 Sit-ups<br \/>- 50 Squats<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-f136fa9\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>5 rounds<br \/>Rest precisely three minutes between each round.<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-c9b0ca1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-284cb02\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Chelsea<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-7f075b3\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- 5 Pull-ups<br \/>- 10 Push-ups<br \/>- 15 Squats<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-ea388f7\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Each min on the min for 30 min<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-4d39e9b\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-f036e6a\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Cindy<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-ef4880a\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- 5 Pull-ups<br \/>- 10 Push-ups<br \/>- 15 Squats<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-69e5d8e\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>As many rounds as possible in 20 min<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-1262c12\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-bb72178\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Diane<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-dc3deae\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Deadlift (225\/155 lbs)<br \/>- Handstand push-ups<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-6c2d561\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>21-15-9 reps, for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-5ec005d\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-9bd6195\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Elizabeth<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-67a1874\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Clean (135\/95 lbs)<br \/>- Ring Dips<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-7d3ef70\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>21-15-9 reps, for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-28ddc86\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-8a2c69b\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Eva<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-fc7b94b\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Run 800 meters<br \/>- 2\/1.5 pood KB swing, 30 reps<br \/>- 30 pullup<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-f762a90\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>5 rounds for time.<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-cf45258\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-25f92c3\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Fran<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-5870416\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Thruster 95\/65 lbs<br \/>- Pull-ups<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-b7d7f99\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>21-15-9 reps, for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-db65246\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-0eaf6ac\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Grace<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-24e1b1e\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Clean and Jerk 135\/95 lbs<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-49e5aec\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>30 reps for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-4556c45\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-517fceb\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Helen<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-36a20c4\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- 400 meter run<br \/>- 1.5\/1 pood Kettlebell swing x 21<br \/>- Pull-ups 12 reps<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-f3b7592\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>3 rounds for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-81130e8\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-15796ac\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Isabel<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-5bd9a39\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Snatch 135\/95 pounds<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-4d32d60\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>30 reps for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-23256e6\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-8b88d1c\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Jackie<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-d03e8af\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- 1000 meter row<br \/>- Thruster 45\/35 lbs (50 reps)<br \/>- Pull-ups (30 reps)<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-fb296d4\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>For Time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-0024e45\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-207cc1b\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Karen<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-f3463fa\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Wall-ball 150 shots,<br \/>(20\/14 lb, 10\/9 ft)<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-7b84035\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>For Time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-ab56c44\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-93444a8\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Kelly<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-db93b9c\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Run 400 meters<br \/>- 30 box jump, 24\/20 inch box<br \/>- 30 Wall ball shots, 20\/14 lbs<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-821aa99\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>5 rounds for time.<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-9a89918\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-76c0cad\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Linda<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-48057f4\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Deadlift 1 1\/2 BW<br \/>- Bench BW<br \/>- Clean 3\/4 BW<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-60d950b\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>10\/9\/8\/7\/6\/5\/4\/3\/2\/1 rep rounds for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-8ae7594\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-ea9abe0\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Lynne<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-0fa730d\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Bodyweight bench press<br \/>- Pullups<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-1964eff\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>5 rounds for max reps.<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-cd43edb\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-f459a44\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Mary<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-cadec5e\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- 5 Handstand push-ups<br \/>- 10 1-legged squats<br \/>- 15 Pull-ups<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-83bc0f7\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>As many rounds as possible in 20 min<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-b22fcdf\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-c008abe\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Nancy<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-f5f6b75\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- 400 meter run<br \/>- 15 Overhead squat 95\/65 lbs<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-bac817e\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>5 rounds for time<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t<tr class=\"wd-table-row elementor-repeater-item-80afb19\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-e4e8cbb\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>Nicole<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-f1a3d92\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>- Run 400 meters<br \/>- Max rep Pull-ups<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<td class=\"wd-table-cell elementor-repeater-item-8716012\" colspan=\"1\" rowspan=\"1\">\n\t\t\t\t\t\t\t\t<p>As many rounds as possible in 20 min<\/p>\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t<\/tbody>\n\t\t\t<\/table>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Reflecting CrossFit&#8217;s ideal training program approach, Benchmark Wods were also created to measure the performance development of CrossFit people over<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-17287","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/pages\/17287","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/comments?post=17287"}],"version-history":[{"count":0,"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/pages\/17287\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/media?parent=17287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}