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

Points of Performance: The Push Jerk


Building on the technique used in the shoulder press and push press, the push jerk is the most efficient way to move heavy loads overhead. And as one of CrossFit's foundational movements, it requires proper technique, coordination and timing. Points of Performance: The Push Jerk The set-up for the push jerk is similar to [...]

Points of Performance: The Push Jerk2021-02-26T13:29:34+00:00

Benchmark: Karen


Karen is a high-volume, light weight CrossFit benchmark workout with a single movement - the wall ball. The Workout For time: 150 wall balls (20 lbs/14 lbs) Karen is 150 wall balls, aimed at a 10-foot target, for time. The prescribed medicine ball weight for men is 20 pounds, and for women, 14 pounds. Your [...]

Benchmark: Karen2021-02-02T09:15:38+00:00

Points of Performance: The Push Press


The push press resembles the shoulder press with one key difference: the introduction of power from the hips. By recruiting larger muscle groups and moving quickly to generate momentum, you’ll be able to press heavier loads from your shoulders to overhead while building strength, speed and power. Points of Performance: The Push Press The points [...]

Points of Performance: The Push Press2021-01-27T08:25:01+00:00

Benchmark: Grace


You might look at Grace and think, ”That’s it?”. Yes, that’s it. But like other benchmark WODs, do not be fooled by the simplicity. While the workout itself might look simple, the Clean and Jerk is one of the most complex and challenging movements you’ll learn. The Workout 30 Clean and Jerks (135/95 lb) [...]

Benchmark: Grace2021-01-20T09:33:38+00:00

Points of Performance: The Shoulder Press


The shoulder press is one of the nine foundational movements in CrossFit. It's also known as the strict press or the overhead press. The shoulder press is called a “strict” press because you get no assistance or transference of momentum from your lower body when moving the bar overhead. However, the core and hips are [...]

Points of Performance: The Shoulder Press2021-01-08T14:35:38+00:00

Benchmark: DT


To honor those who have fallen, CrossFit pays tribute by naming workouts after these men and women. DT is a benchmark “Hero WOD” that is done to honor one of our fallen heroes. The Workout 5 Rounds 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) DT is [...]

Benchmark: DT2021-01-04T13:59:35+00:00
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