Benchmark WODs

DT

5 rounds
12 Deadlift (M 155# / W 105#)
9 Hang Power Cleans
6 Push Jerk

Date	Time Completed	Weight Used	Notes	Post Link
09/20/11	9:38	65
09/05/11	13:00	70
06/11/11	7:54	65

Nasty Girls

3 rounds
50 Squats
7 Muscle ups
10 Hang Power Cleans (M 155# / W 95#)

Date	Time	Weight	Notes	Post Link
09/06/11	10:20	#75

Fight Gone Bad

3 rounds
1 min max reps at each station
Wall Ball
Sumo Deadlift High Pull (M 75# / W 55#)
Box Jumps
Push Press (M 75# / W 55#)
Rowing

Date	Time	Weight	Notes	Post Link
09/17/11	164 total reps	55#	Fight Gone Bad 6

Griff

800m run
400m backwards run
800m run
400m backwards run

Date	Time	Weight	Notes	Blog link
08/23/11	16:32
07/05/11	15:00

Nancy

5 rounds
400m run
15 Overhead Squats (M 95# / W 65#)

Date	Time	Weight	Notes	Blog link
07/19/11	3 rounds + run+ 5 OHS	RX	Cutoff 20 min
05/10/11	20:00	55#

CC Flyers

3 rounds
400m run
21 Box Jumps (20")
12 Overhead Squats (M 95# / W 65#)

Date	Time	Weight	Notes	Blog link
10/25/11	14:04	RX	The whiteboard had OHS # at 10, not 12.
07/26/11	2 rounds + run+ 19 Box Jumps	RX	Cutoff 15 min	Post
05/03/11	14:49	55#	Cutoff 15 min
02/01/11	13:55	55#	Jumped on 14# box	Post

Diane

21-15-9
Deadlifts (M 235 / W 155)
Handstand push ups

Date	Time Completed	Weight used	Notes	Post link
10/4/11	8:28	135	HSPU on knees off box	Post where this WOD was mentioned

Date	Time Completed	Weight used	Notes	Blog link
11/1/2011	12:43 RX		First time with double unders	Annie RX
5/30/2011	10:27		Single jump rope swings were tripled.	Are You A Roadrunner?
5/30/2010	5:52		“Baby Annie” 30-20-10 Double-unders or Tuck jumps knees-to-elbows	Good week, bad WODs
10/9/2009	8:30		Single jump rope swings were doubled	A trio of benchmark WODs

Olympic Lifts

Shoulder Press

Date	Set / Rep scheme	Weight	Notes	Post Link
09/20/11	3 x 5	55-60-65	only 3 reps on last set