With the the Check In week starting on Monday 23rd we thought we remind you of our 4 Benchmark Workouts and a new Benchmark Workout we will add to the list.

 

Let's start with what's new:


Benchmark Box WOD5 (BBWOD 5)

What is it?
This is our newest addition to our Benchmark Box WOD series. This test is a true test of work capacity and mental strength. Row 2k as hard as fast as you can. However every minute you need to do burpees. Starting at minute zero with one and adding 1 rep every minute to it. If you cannot complete the burpees within 1 minute and you still got to finish your rowing revert to 4 reps a minute until you have finished the 2k row....


Your score is:

Time to complete the 2k row and max reps in burpees you achieved before you had to revert to 4.

 

Cool one right? We are looking forward how you get one with this one! You either love it or hate it.

 


Benchmark Box WOD1 (BBWOD 1)

Inspired by your enthusiasm for rowing your coaches have decided that the 1st Benchmark Box WOD is a rowing workout.

What is it?

In front of a running clock:

i. Row 1750m/2000m (f/m) as fast as you can

When clock strikes 12 minutes:

ii. 12 minute Max Distance Row

Your score is:

i. Time to complete 1750/2000m Row

ii. Max distance rowed in 12 minutes


Benchmark Box WOD 2 (BBWOD 2)

The CrossFit Total WOD appeared first on August 29th, 2012 at CrossFit.com.

What is it?

Your best of 3 attempts of each of the following lifts:

1 x Back Squat

1 x Shoulder Press

1 x Dead Lift

Your score is:

Total kg’s of all 3 three lifts


BENCHMARK WOD 3 (BBWOD 3)

“Helen”

What is it?

Published April 14th, 2007 at www.crossfit.com

It is a classic CrossFit workout and one of the Girls.

Three rounds for time:
Run 400 meters
21 Kettlebell Swings 16/24kg
12 Pull-ups (or jumping pull ups)

Your score is:

Time to complete & weights/scales


Benchmark Box WOD 4 (BBWOD 4)

The OPT Repeatability Test is designed to test recovery capacity in short term high intensity exercise. The test requires your 100% effort and is testing your ability to repeat that performance.(i.e. how quickly can your body get back to normal state)

What is it?

OPT Repeatability Test
3 rounds, at max effort each round:
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m

– rest 12minutes between each round 

Your score is:

Each round you log your time. After the workout you have 3 round times & weight/scale