Posts Tagged ‘benchmark’

Friday 6-15-2012



1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

55 minute cap. Please note some classes may run over…

Advanced will complete 100% of work.
Intermediate at 50%
Beginner at 25%

Partitioning is allowed for example: 4 rounds of 25 pull ups/ 50 push ups/ 75 squats

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.


Thursday 4.26.2012

CrossFit Regionals begin Friday until Sunday. Post to comments if you plan on going and what day.

South FL fair ground off Southern Blvd. West Palm Beach.

Bench Mark

Fight Gone Bad

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball (Reps)
SDLHP, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 3.9.2012 GUESS WHO

Benchmark: Fran

Thruster 95/65
For Time


Friday Feb. 2. 2012

BenchMark Friday: Diane


225/135 Deadlift

Handstand Pushups

For Time


Closed Saturday Feb. 4


According to the National Weather Service the
use of “short, distinctive given names in written
as well as spoken communications is quicker and
less subject to error” than “more cumbersome”
identification methods, so since 1953 storms have
been assigned female given names.

This convenience and logic inspired our granting
a special group of workouts women’s names, but
anything that leaves you flat on your back and
incapacitated only to lure you back for more at a
later date certainly deserves naming.

CrossFit Journal #13 Sept. 2003




Friday 1.27.2011



5 Round For Time

Run 400 Metters

15 Overhead Squats, 95/65

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