Sunday, 17 Apr, 2011

Posted by Mandee on April 17, 2011   |   17 Comments


One cycle every minute on the minute for 10 minutes of:

5 Dumbell Deadlifts

5 Dumbell Hang Power Cleans

5 Dumbell Thrusters

If you fail to keep up with the clock, continue as an 10 minute AMRAP. Post load and number of rounds completed to comments.


Benchmark Class Workout-

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.


17 responses to “Sunday, 17 Apr, 2011”

  1. Dennis says:

    FYI, If there is a nutrition challenge team that needs a third, Josh K wanted me to relay that he can fill the hole.

  2. Tasha W says:

    Home WOD:

    2 mile walk (pushing jogging stroller)
    100m walking lunges
    30 butterfly sit ups
    30 partner assisted (hubby) throw-downs
    50 push-ups

  3. Tasha W says:

    Ha!! Well, ya know, new baby in the house so it’s all about time management! However I can get my workout in…. 😉

  4. Tye says:

    89 reps on 11.4, my shoulders just couldn’t keep the weight up. Thanks to Robert for coming in and judging me.

    Crossfit Total 810 – 50 lb PR
    BS: 275-285-290(X) 25lb PR
    SP: 145-150-155(X) 10lb PR
    DL: 365-375-385(X) 10lb PR

  5. Karen says:

    4pm workout:

    Started with 40lb dumbbells. dropped to 35lb after 2 rounds. Couldn’t hit the time cut off after 4 rounds. Patrick thought I finished 8 rounds, but I posted 7 rounds on the board because that is how many I KNOW I got. So 7 or 8 rounds +5 DBDL. Sneaky little workout! Deceptive in its suck factor. Need to do more DB Thrusters.

    BTW, way to go Tommy! Great work on 11.4 today! PR on OHS = awesome!

  6. Dennis says:

    Super impressed with some of the PRs today at the Benchmark class. All CFHSV Athletes did remarkable and Ben even had a 120lb PR on deadlift, yes 120lbs.

    I would also like to give a big shout out to Patrick for staying around and help me coach and work with the athletes. He has a true passion for CF Total and the heavy lifts and was remarkable today. Thanks Pat. Everyone have a great week and get ready for WOD 11.5 so CFHSV can take it head on. Train Hard, Train Smart, Train to Survive!

    PS it was also great to see our Jedi Master Russell and his young Jedi attack the new HERO WOD “Hammer.” Great job Russell and Jake

  7. Robert S. says:

    CF Total=760


    I’m not very happy with these numbers. All of them are well below pr.

  8. Patrick says:

    Today’s WOD 6+12 with 50# DB.
    Wheels fell off after the 3rd min, should have dropped the weight.
    Karen, it was 8+5. Almost certain. But, I’m prone to lose count. I miss the crayon chalk bucket. You’d think after a couple years my ability to count while fatigued would improve.
    It hasn’t.
    5/3/1 Bench: 155(5)-175(5)-205(11)

  9. Ben says:

    Thanks to everyone at the Benchmarks class tonight, especially Dennis and Patrick for their encouragement. As Denis mentioned, I had two significant PR’s today.

    My previous PR for back squat was 165, and I went to 215, which was a 50 lb. PR. My prior deadlift PR was 165, and I went to 285… a 120 lb. PR! Sadly my shoulder press seems stuck at 95 lbs. I’ll have to work on that. Nonetheless, I’m pretty happy with my score today.

    Crossfit Total: 595!

  10. stacey says:

    Crossfit total: 335 PR

    backsquat 125# PR
    shoulder press 55# PR
    deadlift 155# PR

    thank so much PATRICK for staying and helping me and Tracy…we would have been lost without you…and slow..we have a hard time adding up all that weight 😉

    I know I couldve gotten more on my backsquat, my shoulder presses are weak, I def need to work on that…i tried to go up on my deadlift but it wasn’t happening today..back was too fatigued at that point.

    over all pretty happy bc last time I did crossfit total was July 2010 and I had 210, so I improved, so im good with that.

  11. Rich C. says:

    CFT-710 100#pr