Most Recent Benchmark was KAREN 4/12/19 on Apr 12,2019 (7 days ago)

Friday Aug 24,2018

Happy Birthday Emily M
Welcome Rebecca W
Benchmark,Level Method,Metcon: LEVEL METHOD TESTING: DIANE 2/15/19SHRED 8/24/18Benchmark,Metcon: FRAN 2/1/19Warm Up: WARM UP 8/24/18Weightlifting: WEIGHTLIFTING 8/24/18Other Posted Results


Benchmark,Level Method,Metcon: Time-Rx3


reps for time of

Deadlift (225#/155#)
Handstand Push Up

Goal: Finish under 6 mins CAP at 8 minutes

Tip: This is meant to be a fast paced workout! Scale to allow this. Don't go to failure on your handstand push ups!  

Purpose: From the article entitled ''Benchmarks'' by CrossFit Founder Greg Glassman:

''Our intent is two-fold in examining these workouts. First, these workouts, being exemplars of the CrossFit ideal, give us opportunity to lay bare some of the possibly unseen considerations and details we weigh in our programming design. Second, these six workouts introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name.''


''Each workout not only combines weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.''


''But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them.''

Purple-Black: Click Rx
Blue: Click Rx2
White-Orange: Click Rx3

Please see the MAP with your coach to determine what color you will be utilizing for this workout. This will be based on your deadlift max and upper body push score (tested last week.)

TodayAll Time

Eric F4:58 Rx
Alex R9:40 Rx3 #105 DL
Spencer Da7:18 Rx2
Derek N5:40 Rx3
Kristin4:10 Rx2 Rx2 weight/push ups
Alyssa CHurt hand and shoulder  Did yesterday’s shred! 19:12
Cherise7:35 Rx3 I think. Time might be wrong.
Keith3:16 Rx3 Diane
Kaddie7:38 Rx2
Bj7:34  185# DL, push ups
Results Posted: 10
MANAGER 5:32am
Happy Birthday Emily!
Deven 6:38pm
Happy Birthday, Em! You deserve a great day.

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