Benchmark: Filthy Fifty


Filthy Fifty is a benchmark CrossFit workout that’s categorized as a chipper, which means that you “chip away” at the reps (or rounds) until completing the workout in its entirety. The Workout For time: 50 Box Jumps (24/20 inches) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/26 lb) 50 Walking Lunges 50 Knees to Elbows 50 [...]

Benchmark: Filthy Fifty2021-04-13T10:46:30+00:00

Points of Performance: The Medicine Ball Clean


The medicine ball clean is one of nine foundational movements found in CrossFit. This movement will teach you how to move weight from the ground effectively and efficiently. The skills and concepts of the medicine ball clean form the foundation for more advanced barbell movements, such as the Clean and the Snatch. Points Of [...]

Points of Performance: The Medicine Ball Clean2021-04-05T10:50:01+00:00

Benchmark: Fight Gone Bad


Fight Gone Bad is another classic benchmark CrossFit WOD. In this workout, you’ll get a healthy dose of high-intensity work to test your physical and mental fitness. The Workout 3 rounds: 1 minute of Wall Balls (20/14 lbs) 1 minute of Sumo Deadlift High Pulls (75/55 lbs) 1 minute of Box Jumps (20 in) [...]

Benchmark: Fight Gone Bad2021-03-25T03:55:39+00:00

Training And Competing: Know The Difference, Embrace The 90% + Break The Cycle


By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC I love the word “train” because it is nearly synonymous with “teach.” When you train, you are taking a progressive approach to educating yourself and enhancing your performance from skills and drills to mindset and strategy.  Training is what we do 90% [...]

Training And Competing: Know The Difference, Embrace The 90% + Break The Cycle2021-03-25T04:01:40+00:00

Benchmark: Helen


On paper, Helen is simple and straightforward - running, kettlebell swings and pull-ups. It’s a great test of strength, speed and endurance that you can repeat over time as a benchmark workout to gauge your progress and fitness improvements. The Workout 3 Rounds for Time: 400 Meter Run 21 Kettlebell Swings (50/35 lb) 12 Pull-Ups [...]

Benchmark: Helen2021-03-16T09:15:22+00:00

Points of Performance: The Sumo Deadlift High Pull


The sumo deadlift high pull (SDHP) is one of the nine foundational CrossFit movements. Like the deadlift, it develops strength in the posterior chain. However, by introducing explosiveness and speed, it is a useful conditioning movement that also develops power. Points of Performance: The Sumo Deadlift High Pull Learning the points of performance for [...]

Points of Performance: The Sumo Deadlift High Pull2021-03-13T13:47:52+00:00

Benchmark: Murph


Murph is a CrossFit Hero WOD typically done by CrossFit athletes all over the world on Memorial Day. The Workout “Murph” For Time: (*while wearing a weighted vest - 20/14 lb) 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run While wearing a weighted vest (20 lbs for men, 14 [...]

Benchmark: Murph2021-03-02T10:16:55+00:00

Points of Performance: The Deadlift


Not only is the deadlift one of CrossFit’s nine foundational movements, but it’s also something that you do every single day. Picking things up is part of daily life. Learning the deadlift’s points of performance will improve your deadlift technique, fitness, strength and quality of life. Points of Performance: The Deadlift Some people shy [...]

Points of Performance: The Deadlift2021-02-26T10:54:12+00:00

From PMS To PR – How Your Menstrual Cycle May Impact Training


By Whitney Dunn, Rhapsody Coach at Rhapsody Fitness in Charleston, SC My feelings were on the outside when I stepped on to the floor. The workout was a 50-calorie buy-in on the bike followed by an 8-minute EMOM alternating from handstand holds to a pull-up/muscle-up progression. Not for the faint of heart, but also not [...]

From PMS To PR – How Your Menstrual Cycle May Impact Training2021-02-22T10:20:28+00:00

Benchmark: Nancy


Nancy is a benchmark CrossFit WOD that tests your endurance with running and overhead squats. The load used for the overhead squats should be light so that you can move as quickly as possible through this workout. The Workout 5 Rounds for time: 400 meter Run 15 Overhead Squats (95/65 lb) Nancy is five rounds [...]

Benchmark: Nancy2021-02-16T10:28:27+00:00
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