Dear Members

The Benchmark Week is back NEXT WEEK (starting 18th of Novmeber)! It’s time to test again.

We will test your work capacities for the whole week  again. We will be offering only Benchmarks WODs (e.g. Fran, Karen…).

Choose your workouts wisely (e.g. there are many workout options with pull-ups included…)!

You’ll find the scoresheets below as well.

We hope that you will be as successful as on the last benchmark week! The last benchmark week was full of new PR’s!
Let’s rock this week!

Your CrossFit Zug


MONDAY

A:
12min to find your:

1RM Deadlift

OR

1RM Shoulder Press

B:
“CrossFit Baseline”
For time of:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

OR

“Fran”
21-15-9 reps for time of:
Thrusters, 42.5/30kg
Pull-ups

OR

“Diane”
21-15-9 reps for time of:
Deadlift, 100/70kg
Handstand Push-ups

Submit your scores here: LINK


TUESDAY

A:
12min to find your:

1RM Front Squat

OR

1RM Push-Press

B:
“Nancy”
Five rounds for time of:
Run 400 meters
15 Overhead Squat, 42,5/30kg

OR

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

Submit your scores here: LINK


WEDNESDAY

A:
12min to find your:

1RM Back Squat

OR

1RM Push-Jerk

B:
“Cindy”
AMRAP in 20min of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
AMRAP in 20min of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

Submit your scores here: LINK


THURSDAY

A:
12min to find your:

1RM Snatch

OR

1RM Overhead Squat

B:
“Isabel”
For time of:
30 Snatches 60/42.5kg

OR

“Jackie”
For time:
Row 1,000 meters
50 Thrusters, 20/15kg
30 Pull-ups

OR

“Amanda”
9-7-5 reps for time of:
Muscle-ups
Squat Snatches, 60/42.5kg

Submit your scores here: LINK


FRIDAY

A:
12min to find your:

1RM Clean & Jerk

OR

1RM Bench Press

B:
“Grace”
For time of:
30 Clean & Jerk 60/42.5kg

OR

“Elizabeth”
21-15-9 reps for time of:
Cleans, 60/42.5kg
Ring Dips

OR

“Karen”
For time:
150 Wallball shots, 9/6kg

Submit your scores here: LINK


SATURDAY

“Eva”
5 rounds for time of:
800m Run
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

OR

“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps
30 Wall Balls

Submit your scores here: LINK