Tuesday's WOD

CFB Front Squats, Knees-to-Elbows

10-9-8-7-6-5-4-3-2-1 reps of:
Front Squat (155#/110#)
Knees-to-Elbows

*Front Squat must start from ground - no racks!

Monday's WOD

Lynne

Five rounds for max reps of:
BW Bench Press
Pull-Ups

Post reps for both exercises in all rounds

Friday's WOD

Nate

AMRAP in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings - American (70#/50#)

Thursday's WOD

Sit-Ups, Double Unders, Sit-Ups, Lunges, Sit-Ups, Burpees, Sit-Ups

For time:
50 Sit-Ups
50 Double Unders*
50 Sit-Ups
50 Walking Lunge Steps
50 Sit-Ups
50 Burpees
50 Sit-Ups

*Singles = 150 (3x DU)

Wednesday's WOD

Shoulder Press, Push Press, Push Jerk

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Tuesday's WOD

Clean Up the Dip

AMRAP in 15 minutes of:
5 Ring Dips
10 HP Cleans (115#/95#)
15 Med Ball Cleans (20#/12#)

Monday's WOD

Diane

21-15-9 reps for time of:
Deadlift (225#/185#)
Handstand Push-Ups

Friday's WOD

Hang Power Snatches, Toes-to-Bar

For time:
1 Hang Power Snatch
10 Toes-to-Bar
2 Hang Power Snatches
9 Toes-to-Bar
3 Hang Power Snatches
8 Toes-to-Bar
4 Hang Power Snatches
7 Toes-to-Bar
5 Hang Power Snatches
6 Toes-to-Bar
6 Hang Power Snatches
5 Toes-to-Bar
7 Hang Power Snatches
4 Toes-to-Bar
8 Hang Power Snatches
3 Toes-to-Bar
9 Hang Power Snatches
2 Toes-to-Bar
10 Hang Power Snatches
1 Toes-to-Bar

Rx= 95#, 75#

Thursday's WOD

Fight Gone Bad

Three rounds for max reps of:
Wall Ball (20#, 10')
SDHP (75#)
Box Jumps (20")
Push Press (75#)
Row (Calories)

1 minute rest in between rounds.

Wednesday's WOD

Modified Hansen

Five rounds for time of:

30 KB Swings - American (70#/50#)

30 Burpees

30 Abmat Sit-Ups

Tuesday's WOD

Deadlifts, Push-Ups, Box Jumps

AMRAP in 20 minutes of:
5 Deadlifts (135#/105#)
10 Push-Ups
15 Box Jumps (24"/20")

Monday's WOD

Double Unders, AbMat Sit-Ups, Pull-Ups

For time:
90 Double Unders
60 AbMat Sit-Ups
30 Pull-Ups
60 Double Unders
40 AbMat Sit-Ups
20 Pull-Ups
30 Double Unders
20 AbMat Sit-Ups
10 Pull-Ups

Friday's WOD

Tyler

Five rounds for time of:
7 Muscle-Ups
21 SDHP's (95#/75#)

Thursday's WOD

Bill

Six rounds for time of:
27 Push Presses (45#)
19 Pull-Ups
38 Air Squats

Wednesday's WOD

Donkey Kong

21-15-9 reps of:
Burpees
KB Swings - American (50#/35#)
Box Jumps (24"/20")

Tuesday's WOD

Jackie

For time:
1000m Row
50 Thrusters (45#)
30 Pull-Ups

Monday's WOD

Deadlifts, Hang Power Cleans, Front Squats, Push Jerks

Five rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

Friday's WOD

Overhead Again

40-30-20-10 rep rounds of:
OH Squats (45#/15#)
Single Arm OH Walking Lunges (15#)
KB Swings (45#/35#)
Ring Push-Ups

Thursday's WOD

Front Squats, Bear Crawls, Knees-to-Elbows

Ten rounds for time of:
10 Front Squats (45#/15#)
80 ft Bear Crawl
10 Knees-to-Elbows

Wednesday's WOD

Backwards Man

AMRAP in 20 minutes of:
20 Jump Rope (Reverse)
15 KB Sumo Deadlift High Pulls (60#/40#)
10 Up Downs

Tuesday's WOD

GrassHoppers, Walking Lunges, OH Squats

Six rounds for time of:
10 GrassHoppers
10 Walking Lunges
10 OH Squats

Monday's WOD in New Location!!

Happy New Year from Bennington CrossFit!

Sitting Cindy

AMRAP in 30 minutes of:
5 Sit-Ups (Abmat)
10 Push-Ups
15 Air Squats

Post total rounds.

*Beginning today, all classes will be held in our new location at:
447 Main Street
Benninton, VT 05201