Team ACF’s first ‘benchmark’ WOD!

Kids should not be playing with those big ol' tires. Oh wait! Thats Molly!


Why have benchmark WODs? A Benchmark WOD will show you a lot. First, it will show you what is possible. Then it will show you where you’re weak, where you’re strong, and most importantly improvement! This is the first benchmark WOD I did when I started CrossFit and I couldn’t get enough of it. Don’t worry, I won’t have you do every week like I did. It’ll probably be a few months before we see it again, but we will see it again and we will see different benchmark WODs regularly. This is performance based fitness, right? The important thing here is improvement, so how you finish today, is how you finish today. Just try to get through this WOD with good form and still breathing!



“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

3,2,1… GO!

Thoughts please!

5 Responses to “Team ACF’s first ‘benchmark’ WOD!”

  1. Amber Harman 2012-05-04 at 06:11 #

    I’m scared….lol

  2. michaela 2012-05-04 at 08:41 #

    This looks awesome! I would love to do this for fun and a challenge!
    Have fun!

  3. Debbie 2012-05-04 at 08:43 #

    I’ll never tire of seeing these photos!

    -your EG stalker 🙂

  4. Molly 2012-05-04 at 12:02 #

    32 minutes and how many seconds? looking forward to doing it again, but not too soon please. thank you, Elijah!

  5. Sara 2012-05-04 at 15:32 #

    Can’t wait to get started next week. Not too sad I missed this one though:)

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