Monday, April 20

We have seen some benchmark workouts recently and we will continue to test benchmarks in the near future. Benchmark WODs are there for a reason. They allow us to repeat specific workouts that test the foundations of CrossFit movements. We can’t wait to see you all attack these WODs with excitement and effort. There are a few things to keep in mind as we approach benchmark workouts in the upcoming weeks:

1) Record your results! Benchmarks are just like any workout in CrossFit, they are repeatable! We use these as specific repeatable workouts to test our progress and fitness throughout the months and years. If you’re not recording your times or scores in your journal or on the Benchmark Board then you’re wasting great information to track your progress. Record of you did the WOD RX, and if you scaled it make sure you write down the exact movements, weights, and results.

2) Do not be discouraged if you don’t PR on some of the benchmarks. We program the workouts day to day to improve your fitness over the course of time, but there will be times that certain WODs and movements feel better than others. Look at what you’ve done with your lifts lately and keep your chin up if you don’t PR every single time we repeat benchmarks.

3) We want you to push towards doing these workouts RX, but if you’re not sure if you’re quite there you should talk to a coach. Sometimes you’re better off working towards RX with scaled movements or reps than attempting a WOD RX and getting no intensity out of it or getting hurt. When you compare to previous benchmark times and scores make sure to take into account the scales you did last time. It may take you 5 minutes longer to do a WOD with RX pull ups than when you did it last with ring rows, and that is OK!

In a nutshell, don’t get caught up in your time, the time or others, or anything else! Get excited to go after these workouts with everything you’ve got and use the push of your community to go a little harder than last time.

Workout for Monday, April 20
30 min to complete:
Front Squat, 1X5 @ 75% of front squat
1X3 @ 80%
2X3 @ 85%
Back Squat 2X5 @ 75% of back squat

Between Squat Sets complete 4 sets of max strict pull ups

For Time:
Buy In with 30 Wall Balls, then 3 rounds of:
20 Ball Slams (30/20)
20 Slam Ball Sit Ups
Cash Out with 30 Wall Balls