BENCHMARKS

As BENCHMARKS são treinos criados pela CrossFit Inc., por isso são workouts conhecidos igualmente por todo o mundo. Um exemplo, você pode comparar seu tempo de “Fran” com qualquer atleta de qualquer box de CrossFit do planeta!

Existem diversas benchmarks, e elas servem para mensurar sua evolução no CrossFit. Temos as benchmarks com nomes de mulheres: “The Girls”, e as benchmarks com nomes de homens, os “Heroes” os quais todos tem nomes de soldados norte americanos que foram mortos em combate.

Colocamos aqui para vocês as garotas que farão parte dos nossos treinos!

The Benchmark Girls

Angie

• 100 Pull-ups

• 100 Push-ups

• 100 Sit-ups

• 100 Squats

For Time Complete all reps of each exercise before moving to the next.

Barbara

• 20 Pull-ups

• 30 Push-ups

• 40 Sit-ups

• 50 Squats

Rest precisely three minutes between each round.

5 rounds, time each round

Chelsea

• 5 Pull-ups

• 10 Push-ups

• 15 Squats

Each min on the min for 30 min

Cindy

• 5 Pull-ups

• 10 Push-ups

• 15 Squats

As many rounds as possible in 20 min

Diane

• Deadlift 225 lbs

• Handstand push-ups

21-15-9 reps, for time

Elizabeth

• Clean 135 lbs

• Ring Dips

21-15-9 reps, for time

Fran

• Thruster 95 lbs

• Pull-ups

21-15-9 reps, for time

Grace

• Clean and Jerk 135 lbs

30 reps for time

Helen

• 400 meter run

• 1.5 pood Kettlebell swing x 21

• Pull-ups 12 reps

3 rounds for time

Isabel

• Snatch 135 pounds

30 reps for time

Jackie

• 1000 meter row

• Thruster 45 lbs (50 reps)

• Pull-ups (30 reps)

For time

Karen

• Wall-ball 150 shots

For time

Linda (aka “3 bars of death”)

• Deadlift 1 1/2 BW

• Bench BW

• Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Mary

• 5 Handstand push-ups

• 10 1-legged squats

• 15 Pull-ups

As many rounds as possible in 20 min

Nancy

• 400 meter run

• Overhead squat 95 lbs x 15

5 rounds for time

The New Girls

Annie

• Double-unders

• Sit-ups

50-40-30-20 and 10 rep rounds; for time

Eva

• Run 800 meters

• 2 pood KB swing, 30 reps

• 30 pullups

5 rounds for time.

Kelly

• Run 400 meters

• 30 box jump, 24 inch box

• 30 Wall ball shots, 20 pound ball

Five rounds for time

Lynne

• Bodyweight bench press (e.g., same amount on bar as you weigh)

• pullups

5 rounds for max reps. There is NOtime component to this WOD, although some versions Rx the movements as a couplet.

Nicole

• Run 400 meters

• Max rep Pull-ups

As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

Amanda

9, 7 and 5 reps of:

• Muscle-ups

• Snatches (135/95 lb.)

For Time