Daily WOD – Aug 3, 2011



“Elizabeth” (one of our Benchmark Ladies)

21-15-9 of:

  • Squat Cleans (135/95#) 
  • Ring Dips
Wod notes: A benchmark is workout that we’ll repeat (a few times a  year or even just once a year) so you can track your progress over time. Many of the CrossFit benchmark WODs are named after the original women of CrossFit. Benchmarks are neat because they allow CrossFitters around the world to compare their times to each other. Elizabeth should be scaled to be sub-20 minutes.
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This Post Has 14 Comments

  1. Ohhh hellooooo there, Elizabeth! Kevin is extra excited about these ring dips hahha.

    1. kevin is kinda special, no? 😉

  2. dammit. i need to work on squat cleans. which means, i should be there for this, huh?

    stupid getting under the bar. stupid. 🙂

  3. Haha, Kevin is probably as excited about the ring dips as I am about the squat cleans. My quads are sooo sore! John’s reply when I suggested changing the WOD: “mainpage wouldn’t care. They would leave it.” And you know what? He’s right! So….. Game on!

  4. Haha that-a-boy John…game on!

  5. We can’t shy away from a little bit of pain now! This should be fun.

  6. As long as my hands make it, I’m good to go. You guys aren’t messing around with week 1; I like it.

  7. squat cleans boo, power cleans yeah, weight in heels boo,

  8. quick elbows…yeah!

  9. 5:00 and 6:00 Elizabethians
    Killa 13:54 (band)
    Kevin 13:45 (Rx)
    Nikki 9:08 (Rx)
    Dan 15:33 (65, band)
    John 6:55 (Rx) (show off! :-P)
    Joe 12:08 (65)

    Congrats on finishing your first official CrossFit class Joe! Super job on today’s WOD – especially your Rx ring dips!! Dan – great intensity tonight. Kev – you should know better than to beat Killa by 9 seconds 🙂

  10. He will regret trying so hard to beat me…he later admitted he “almost pooped his pants doing it”, kinda like my face in that picture. I’m requesting a rematch with new photos!

  11. Aww Killa – I like that picture! You’re working hard! But if you do a rematch I will definitely post new photos. For the meantime, maybe I will change thee caption on this one to “Killa – pooping under the bar.” Huh? Whadaya think??

  12. Ha, pooping under the bar. I think that works. I’m not sure about a rematch, but I will say that doing Elizabeth for the first time was as hard as I thought it would be. Glad I got to do it, though, that was good stuff.

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