This week we deviate from our normal programming to bring you new CrossFit Benchmark WODs, introduced for the first time back in January along with a couple “favorites”. STRENGTH Power Clean 5×3 – Touch & Go, start at 60-65%, building each set CONDITIONING “Grettel”10 Rounds for Time:3 Clean-and-Jerks, 135/95 pounds3 Burpees over the Bar-REST 5:00-“Ingrid”10 Rounds for Time:3 Snatches, 135/953 Burpees over the BarRead more

STRENGTH 7 Min EMOM:3 Hang Power Clean + 1 Split Jerk CONDITIONING “Mayhem For Freedom”AMRAP 12 Minutes 20 Toes to bar 40 thrusters (45/35) 100 double undersRead more

Hero WOD “Manion”7 Rounds for time:Run 400m29 Back Squats (135/95) Background: Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in the way it was put together.” She serves as president of the Travis Manion Foundation @travismanionfoundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.Read more

STRENGTH Wide Grip Bench Press 5×8 AMAP in :30 Close Grip Push Ups*You will do 5 sets of 8 wide grip bench press (40 total reps) and 5 sets of as many close grip push ups that you can perform in :30 seconds. CONDITIONING Reese’s4 Sets300m Row10 Chest to Bar Pull Up5 Wall Walks300m Row-Rest 1:00 b/t sets- WELLNESS WEDNESDAY ɪꜱ ᴛʜᴇ ꜱᴛʀᴜɢɢʟᴇ ʀᴇᴀʟ ꜰᴏʀ ʏᴏᴜ ᴛᴏᴏ? 🤪 If you struggle drinking at least 60 ounces of water per day, try these tips:✅ Bring a water bottle with you during the day✅ Drink out of a straw✅ Drink a glass of water with meals and snacks✅ Make it a point to drink a glass first thing in the morning✅ Put a small glass in the bathroom and drink every time you goRead more

STRENGTH Upper Body Posterior 4 Rounds7 Strict Pullups @ band assisted if needed12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality20 Bent Over Banded Tricep Extension-Rest 2:00 b/t rounds- CONDITIONING Kit KatAMRAP 8 Minutes8 Power Snatches (115/80)8 Box Jump Overs (24/20)Read more