WOD 4.21.14 Monday… Testing Week (and a half?)

Remember this is TEST WEEK.  We are running strength, endurance, and capacity tests to see where we are as a group and where each of you are individually.

Push yourself this week but keep in mind that you may not be up to doing all 5 days in a row if you are newer or haven’t been working out for a long time.


A. 15 minute running clock:

Find your Dead Lift- 1 RM  (3 RM for new members)

This WOD is often the first exercise performed when joining a gym.  But it has the added benefit of being a good marker on how your fitness is progressing.  We will come back to it in a month or so.

B. CrossFit Baseline For Time:

  • 500 m Row = 50 SDHP (45/30)
  • 40 Air Squat
  • 30 Ab Mat Situps
  • 20 Push Ups
  • 10 Pullups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

C. Optional= Tabata= 8 Rounds: 20 seconds on/ 20  seconds off

  • Airdyne bike (80 RPM)

D. Mobility

T-spine smash- 2 minutes on each movement

  • Extension
  • Side-t0-side
  • smash side-roll



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