The Benchmark Girls - THE REFERENCE

THE BENCHMARK GIRLS

These are for my reference purposes and should always be scaled down if not 100% or you are a newb. Always refer to crossfit.com for any real guidance.

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