The Chelsea WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Chelsea WOD Every minute on the minute: 5 Pull-Ups 10 Push-Ups 15 Air Squats If you finish the exercises before the minute you can rest. The WOD ends when you cannot complete the round [...]
The Cindy WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description for the Cindy WOD Complete AMRAP in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Click links for video demonstrations that discuss points of performance and scaling. Note: An athlete can perform a Strict [...]
The Diane WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Diane WOD Complete 3 rounds of 21-15-9 reps for time: Deadlifts (225/155) Handstand Push-Ups Click links for video demonstrations that discuss points of performance and scaling. Note: An athlete can do Strict Handstand Push-Ups or [...]
The Elizabeth WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Elizabeth WOD Complete 3 rounds of 21-15-9 reps for time: Cleans (135/95lbs) Ring Dips Click links for video demonstrations that discuss points of performance and scaling. Note: This workout calls for a Clean, which can [...]
The Fran WOD is a Benchmark Girl WOD used in CrossFit to assess an athlete's progress. View description, movement videos and performance tips.
The Grace WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Grace WOD For time complete: 30 Clean & Jerks (135/95lbs) Click links for video demonstrations that discuss points of performance and scaling. Goal Times for the Grace WOD WodStar RX Goal Times Elite: Sub [...]
The Isabel WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Isabell WOD Complete for time: 30 Snatches (135/95lbs) Click link for video demonstrations that discuss points of performance and scaling. Goal Times for the Isabell WOD WodStar RX Goal Times Elite: Sub 2:00 Level [...]
The Karen WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Karen WOD Complete for time: 150 Wallballs (20/14) Click link for video demonstrations that discuss points of performance and scaling. Goals for the Karen WOD WodStar RX Goal Times Elite: Sub 4:00 Level 3: [...]
The Helen WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Movements in the Helen WOD http://youtu.be/0WtJaq2qwqU http://youtu.be/8AimtEoyst8 Description of the Helen WOD Complete 3 Rounds for time: Run 400 meters 21 Kettlebell swings (50/35) 12 Pull-ups (strict, kipping or butterfly) Goal Times for the Helen [...]
Description of the Jackie WOD Complete the following for time: 1,000 meter Row 50 Thrusters (45/35) 30 Pull-ups Goal Times for the Jackie WOD WodStar RX Goal Times Elite: Sub 6:30 Level 3 6:30-8:00 Level 2 8:00-11:00 Level 1 11:00-15:00 Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time [...]
Description of the Kelly WOD 5 Rounds for time: 400 meter Run 30 Wall Balls (20/14) 30 Box Jumps (24"/20") Goal Times for the Kelly WOD WodStar RX Goal Times Elite: Sub 17:00 Level 3: 17:00-19:00 Level 2: 19:00-21:00 Level 1: 21:00-23:00 Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in [...]
