No Excuses CrossFit is excited to announce the Yearly Benchmark Series. We have selected 16 workouts that consist of some of the CrossFit staples like ‘Fran’ and ‘Jackie’ to Hero WODs like ‘Murph’ and ‘Randy’ that will be tested multiple times during 2017.
Why do benchmark WODs?
Since the fall of 2013, No Excuses has regularly performed Benchmark Week, which has included one-rep maxes in a variety exercises from front squat to weighted pull-up.
While these are great gauges of strength, it does not show one’s increased work capacity across broad times and modal domains. Benchmark workouts have long been a part of CrossFit, but No Excuses CrossFit has not utilized them appropriately in recent years.
How did we select the benchmark WODs?
We knew we wanted a variety of different workouts from long to short time domains, to heavy and light weight, and conditioning and weightlifting. Some of the best benchmark WODs are the classic girl WODs, so we knew we wanted to have them in place. We threw in a few of the most popular Hero WODs and then added some WODs that would best test and help our members.
How to participate?
Come to class at No Excuses CrossFit like you normally do. There’s no special day or time for the Benchmark Series. There will be a scoresheet, just like during Benchmark Week, that you will use to record your workout time and/or score. Each time there’s a benchmark WOD, you will have access to your sheet to see your previous score.
What are the Benchmark WODs?
• Free Assessment WOD
8 min AMRAP 500m row buy-in, 10 KBS (35/25), 5 burpees
For Time: 1,000m row, 50 thrusters (45/35), 30 pull ups
• CrossFit Open 12.1
7 min AMRAP: Burpees
21-15-9: Thrusters (95/65), Pull-Ups
For Time: 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run
For Time: 150 wall balls (record max reps unbroken and total time)
• Cindy or Mary
20 min AMRAP: 5 pull ups, 10 push ups, 15 air squats
20 min AMRAP: 5 Handstand Push Ups, 10 One legged Squat, 15 Pull Ups
For Time: 5 rounds, 12 deadlifts (155/105#), 9 hang power clean, 6 push jerk
• Regionals 2013
21-15-9: Deadlift (225/155#) and box jump (30/24)
• Clean Machine
Power Cleans x 30 (80% of max) (Record max reps unbroken and total time)
• Pull, Push, Pull
3RFT: Power snatch (95/65#) x 10, HSPU x 15, T2B x 25
For Time: 75 snatches (75/55#)
• Double Trouble
5 RFT: Thrusters x 15 (95/65), DU x 50
• 5K row
• 1-rep max Overhead squat
• 1-rep max Shoulder to overhead