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Welcome to CrossFit Benchmark

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • WOD 10/31/14

    WOD-Building Chipper
    10 Wall Ball, 10 Deadlifts 205/135, 10 Box Jump Overs 24/20, AMRAP Toes to Bar.
    1 min of work, 30 sec of rest
    2 min of work, 30 sec of rest
    3 min of work
    Get as far as you can in each work period, Start back at Wall Ball after each rest period.

    FINISHER-20 Cal Row for time or 20 Cal Assault bike for time. All Out!

  • WOD 10/29/14

    Gymnastic Strength
    4x 3-5 Strict Pull Ups, rest 1 min, 10-15 Sit Up to Pike Position.  Rest 90 sec between.

    WOD
    3x 400m Run, 12 Push Press 115/75.

    Pull Up Basics!


  • WOD 10/28/14

    OHS-5x4, increasing load each set.

    WOD- 2 Cycles for reps, Each cycle is 3 min with 2 min rest between.
    15 Burpees over bar, in remaining time, AMRAP Ground to Overhead.
    Only count Ground to Overhead reps for final score.

    Do you have the range of motion to OHS?


     

  • WOD 10/27/14

    Gymnastic Strength
    3x 30 sec Hollow Hold, 30 sec Superman Hold, 30 sec Handstand against wall.

    Front Squat-3ldx5@70% Sets across.

    WOD-10 min AMRAP-4 Stone to Shoulder 95/75, 8 Ball Slam 20/15, 12 Wall Ball 20/14


     

  • WOD 10/25/14

    9AM-Constantly Varied, Functional Movements, Performed at High Intensity as a team or individual.


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