Benchmark Workouts

Angie
100 Pull ups
100 Push ups
100 Situps
100 Squats

Barbara
20 pullups
30 pushups
40 sit-ups
50 squats
x5 for time.  Rest for three min. between each round.

Chelsea

5 pull ups
10 push ups
15 Squats
Each min on the min for 30 min

Diane
21-15-9
Deadlift 225
Handstand pushups
For time

Elizabeth
21-15-9
135lbs Power Clean
Ring Dips

Fran
21-15-9
95 lbs Thruster
Pull ups

Grace 
Clean and jerk
135 lbs; 30 reps; for time

Helen
400 meter run
? Kettle bells
Pull ups
X3 for time

Isabel 
Snatch 135 lbs 30 reps for time

Jackie 
1000 meter row
Thruster 45 lbs 50 reps
Pull ups 30 reps

Karen 
Wall ball 150
for time

Linda 
Clean 3/4 Body Weight
Bench BW
Deadlift 1 1/2
10-9-8-7-6-5-4-3-2-1 for time

Mary 
5 Handstand pushups
10 one legged squats
15 pull ups
Complete as many rounds as possible in 20 min

Nancy
400 meter run
Overhead squat 95 lbs 15 reps
x5 for time

Cindy
5  pull ups
10 push ups
15 air squats
20 min AMRAP

Randy
75 Snatches
75/45 lbs
For time

Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Crossfit Total
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift