090219 WOD

WOD: “Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments and total time for WOD (including 3 minutes between RD’s).

Advanced(RX’d):

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Intermediate:

Five rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats

Beginner:

Three rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

For todays WOD. Do as many of the reps you can unassisted or unmodified. If you can do 3 regular pull-ups, do them, then do jumping or band assisted. When you start the next round, again attempt to as many as you can unassisted/unmodified. Remember the standards of ROM (range of motion) that are established. Pull-ups are chin over bar or chest to bar, push-ups are chest to floor, arms fully extended at top. Sit-ups can be feet weighted or not, and squats are heels down, hips below knees at bottom of squat. Reference some of the past videos for examples.

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What is a “benchmark“, put simply…it’s a way to gauge progress. A benchmark can be very useful in Crossfit, and obviously life in general. Specifically though, we use benchmarks workouts, such as Fran, Helen, Grace, and others, to measure or progress of where we started versus where we are now. Crossfit is humbling, but it’s even more rewarding. Get your form dialed, work your way up from the beginner WOD’s to Intermediate, and then advanced. Write down your workouts, times, weights used, and reflect on them. It will be worth it.

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