How Fit are You?
Here is a spread sheet titled: Athletic Standards. It is here for you to view and evaluate how fit you are. Thanks to Crossfit North for developing the standards by which we all can really evaluate our present fitness and start to develop some of the basic fitness levels that will make us all healthier human beings.
Now here is the Meat of the information to get you FIT!
The CrossFit Benchmark Workouts:
The Girls
Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara
* 20 Pull-ups
* 30 Push-ups
* 40 Sit-ups
* 50 Squats
5 rounds for time
Chelsea
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
Each min on the min for 30 min
Cindy
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
As many rounds as possible in 20 min
Diane
* Deadlift 225 lbs
* Handstand push-ups
21-15-9 reps, for time
Elizabeth
* Clean 135 lbs
* Ring Dips
21-15-9 reps, for time
Fran
* Thruster 95 lbs
* Pull-ups
21-15-9 reps, for time
Grace
* Clean and Jerk 135 lbs
30 reps for time
Helen
* 400 meter run
* 1.5 pood Kettlebell swing x 21
* Pull-ups 12 reps
3 rounds for time
Isabel
* Snatch 135 pounds
30 reps for time
Jackie
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)
For time
Karen
* Wall-ball 150 shots
For time
Linda
(aka “3 bars of death”)
* Deadlift 1 1/2 BW
* Bench BW
* Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary
* 5 Handstand push-ups
* 10 1-legged squats
* 15 Pull-ups
As many rounds as possible in 20 min
Nancy
* 400 meter run
* Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
Annie
* Double-unders
* Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
* Run 800 meters
* 2 pood KB swing, 30 reps
* 30 pullups
5 rounds for time.
Kelly
* Run 400 meters
* 30 box jump, 24 inch box
* 30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups
5 rounds for max reps. There is NO time component to this WOD.
Nicole
* Run 400 meters
* Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
The Heroes Workouts
JT
Jeff Taylor
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
* Handstand push-ups
* Ring dips
* Push-ups
21-15-9 reps, for time
Michael
Michael McGreevey
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
First posted 15 July 2005
* Run 800 meters
* 50 Back Extensions
* 50 Sit-ups
3 rounds for time
Murph
Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Daniel
Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 6 June 2005
* 50 Pull-ups
* 400 meter run
* 95 pound Thruster, 21 reps
* 800 meter run
* 95 pound Thruster, 21 reps
* 400 meter run
* 50 Pull-ups
For time.
Josh
Joshua Hager
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
First posted 26 February 2007
* 95 pound Overhead squat, 21 reps
* 42 Pull-ups
* 95 pound Overhead squat, 15 reps
* 30 Pull-ups
* 95 pound Overhead squat, 9 reps
* 18 Pull-ups
For time.
Jason
Jason Lewis
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.
First posted 2 August 2007
* 100 Squats
* 5 Muscle-ups
* 75 Squats
* 10 Muscle-ups
* 50 Squats
* 15 Muscle-ups
* 25 Squats
* 20 Muscle-ups
For time.
Badger
Mark Carter
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
First posted 19 December 2007
* 95 pound Squat clean, 30 reps
* 30 Pull-ups
* Run 800 meters
3 rounds for time.
Joshie
Joshua Whitaker
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
First posted 22 December 2007
* 40 pound Dumbbell snatch, 21 reps, right arm
* 21 L Pull-ups
* 40 pound Dumbbell snatch, 21 reps, left arm
* 21 L Pull-ups
The snatches are full squat snatches. 3 rounds for time.
Nate
Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
* 2 Muscle-ups
* 4 Handstand Push-ups
* 8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
Randy
Randy Simmons
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
First posted 13 February 2008 75# power snatch, 75 reps For time
Tommy V
Tommy Valentine
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.
First posted 12 March 2008
* 115 pound Thruster, 21 reps
* 15 ft Rope Climb, 12 ascents
* 115 pound Thruster, 15 reps
* 15 ft Rope Climb, 9 ascents
* 115 pound Thruster, 9 reps
* 15 ft Rope Climb, 6 ascents
For time