CrossFit St. Paul » Benchmarks

Tuesday 081010 – CrossFit Total

Mike J — Tue, 10 Aug 2010 00:08:11 +0000

1 Rep max lift for the following exercises:
Back Squat
Press
Deadlift

Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for each lift. The total is the weight of all three lifts added up.

Read Mark Rippetoe’s CrossFit Journal article explaining the CrossFit Total for rules on each lift and how the Total should be conducted.

*Compare to 060110*

Saturday 072410 – Fight Gone Bad

Mike J — Sat, 24 Jul 2010 04:21:45 +0000

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Each exercise is done for 1 minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*Compare to 032610*

Saturday 012310 – Filthy Fifty

Mike J — Sat, 23 Jan 2010 12:52:21 +0000

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Compare to 101709*

Sunday 122009 – Fight Gone Bad

Mike J — Sun, 20 Dec 2009 03:39:00 +0000

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Saturday 121209 – 300 Workout

Mike J — Sat, 12 Dec 2009 01:15:39 +0000

Class will be at Edgcumbe today.

For time:

25 Pullups
50 Deadlifts (135#/105#)
50 Pushups
50 Box Jumps (24#/20#)
50 Floor Wipers
50 KB Clean & Press (1.5 Pood/1 Pood)
25 Pullups

This was the benchmark workout done periodically by the cast of the movie “300″ to test their performance improvements while they trained with Mark Twight at Gym Jones in preparation for the movie.