Carry over Benchmarks from BrandX Xfit

Random collection of Benchmark WOD's from WhiteTrashCF BrandX

091309
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
2:59-2:55-3:03-3:12-2:56

082709
Jackie
1K row
50 thruster 45#
30 Pull Ups
10:09

080909
Kettlebell Snatch Test 16kg
100 in 4:57 a PR

072609

Lowcountry Crossfit West Ashley WOD
“Hell”
4 rounds for time:
25 KBS (53lb/35lb)
20 KTE
15 med ball cleans (20lb/10lb)
10 burpees
18:59

072509
DT
Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps
105# 14:26

071709
Affiliate ( pack scaled by me…probably wrong )
30 wallballs
30 SDHP 65#
30 Box Jumps
30 KB swings
30 KP presses (15 each arm)
30 Dead Lifts (195)
15:55

071309
Row 2k
Damper 3
8:16

“Eva”
Five rounds for time of:—-3 rounds
Run 800 meters
2 pood Kettlebell swing, 30 reps—1 pood
30 Pull-ups
Time 23:04


062908
Die-Fran-Abeth
21 185# Dead lift
21 Hand Stand PUsh Ups
15 75# Thurster
15 Pull UPs
9 95# Power clean
9 Bar Dips
7:33

062209
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 HSPU (or progressions)
11:47

061409
Nasty Girls
Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups
95# Hang power cleans, 10 reps
12:54

061009
“Kelly”
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box—20”
30 Wall ball shots, 20 pound ball—14#
16:35

053109
“Jackie”
1000M row
50 45# Thrusters
30 Pull Ups
Time 9:42

051709
The Porch
15-12-9
225 pound Deadlift—-200#
Handstand push-ups or Barrier
13:38

042309
Filthy fifty
Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions——-big ball
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
16:02

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
20:27

041608
Helen
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
9:57

032309
Karen
Pack:
150 Wallball shots, 14 pound ball to 10’ target
8:05

030609
“Jackie”
1000 meter row—100 45# SDHP shin to chin
45 pound Thruster, 50 reps
30 pull-ups
9:13

030309
Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
2:31-2:27-2:27-2:40-2:30

021309
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
34:45 as Rxed
Splits 8:15 25:11 34:45

013109
Kelly
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box—-20”
30 Wall ball shots, 20 pound ball——14#
Time 17:38 Hellish

Saturday 090110
100 pullups
9:30

010709
Grace
Clean and Jerk-30 ~pack at 100#
6:06

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
20 rounds.

112808
GI Jane
Time 14:32

110808
As Rxed
Four rounds for time of:
Run 400 meters
50 Squats
Time 12:54

“Elizabeth”
102508
pack
21-15-9 reps of:
Clean 135 pounds—-100#
Ring dips
Time 9:58

101308
Deadlift 3-3-3-3-3 reps
3x145
3x195
3x215
3x220 PB
3x195

“Mr. Joshua”
Pack
Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps——165 12 reps
19:30

012709
Wed white trash gang
Fran
21-15-9
95 # thrusters—-used 65#
pull ups
3:51 first under 4.