Cindy or Mary?

IMG_1768CrossFit Benchmark WODs - You Choose


As Many Rounds As Possible in 20 min. of:

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

Compare to Dec. 2011



As Many Rounds As Possible in 20 min. of:

Compare to July 2011

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Full kipping pullups      Scale: Band assisted pullups.   Injured shoulder - ring rows for a "pull" action from a pain-free direction.

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind." - Coach Greg Glassman, founder of CrossFit

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Full plank pushups.   Scale: Pushups from the knees with same range of motion

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Injured athlete - scale with Dumbbell Bench Press for pain-free "pushing" motion.

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Full pistols.  Scale: Rollup from different heights of mats to standing position, using momentum. See also: box assisted pistols

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Strict                                Kipping                         Scale: Bar assisted.
See also: Box and band assisted HSPU, and Building the HSPU

IMG_1689 IMG_1689Strength Focus
Overhead Squat 1x2 "Heavy"

180# OHS!  PR on OHS, PR on Snatch at 138#, and PR on "Mary"!  Strong day, Amanda!

Daily WODLisa RayComment