CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

18
Apr

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

SPARTAN KIDS IS CANCELED TODAY.  PLEASE BE ADVISED.

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BENCHMARK WORKOUTS

Today’s Workout is known as “Speed Dating”.  It contains one round of nine Benchmark “Girl” Workouts.  Those exercises listed below are from the following workouts: “Kelly“, “Nancy“, “Fran“, “Diane“, “Angie“, “Annie“, “Mary“, “Cindy” (or “Chelsea“), and “Helen“, in this order.  “Speed Dating” contains 78 pull-ups in total and 26 Handstand Push-ups among an assortment of 12 other exercises and three 400 meter runs.  These “Girls” are not to be trifled with!  Come in, warm-up well, set up your equipment and have at it!  There will be a 45 minute time cap.

Workout of the Day
For time:
Run 400 meters
30 Box Jumps, 24/20 inch box
30 Wall Balls
Run 400 meters
15 Overhead Squats, 95/65 pounds
21 Thrusters, 95/65 pounds
21 Pull-ups
21 Deadlifts, 225/155 pounds
21 Handstand Push-ups
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Air Squats
50 Double Unders
50 Sit-ups
5 Handstand Push-ups
10 Pistols
15 Pull-ups
5 Pull-ups
10 Push-ups
15 Air Squats
400 meter Run
21 KB Swings
12 Pull-ups

Post your scores to the Whiteboard.

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8 Responses

  1. George

    Coincidence that the first 2 commenters have workouts that share the same name?
    I think not!
    Now we’ll have to come up with “Veronica” WOD?

    Oh….Good Morning!

  2. Kelly R

    Put up a crazy workout and get everyone commenting!
    Yeah George!

    And looks like everyone gets a date with Kelly & Cindy ?lmao!

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