Benchmark Thursdays

Have you ever wandered into the far back of Southie Green and seen the Leaderboard with different workouts, names, and numbers listed on it? Maybe you’ve marveled at some of the scores you see up there. Maybe you’ve wondered how you could get your name up on that board, too. Or maybe you’ve just wondered what’s so special about those workouts…

Benchmark Leaderboard

Benchmark Leaderboard

These are what we call “benchmark” workouts: classic CrossFit workouts designed to test your fitness across a broad variety of domains. Some are all bodyweight, all skill, all weightlifting, and some a combination of the three. They vary in time domains, and above all are always guaranteed to be a hard, challenging workout. These workouts are also staples in the CrossFit community. Ask any CrossFitter from any part of the world, “What’s your Fran time?” and you can bet they’ll have an answer!

Lucky for you, we’re all going to have more opportunities to get familiar with these benchmark workouts very soon. We’re very excited to announce that next week we’ll be kicking off Benchmark Thursdays. Each Thursday in class, we’ll complete a different benchmark workout. We encourage you all to come test yourself with these workouts and to log your scores. We’ll be repeating these workouts every few months, so these will serve as an excellent gauge of your progress and fitness.  If you complete a benchmark workout again 6 months later and do it faster, do more reps, use less bands, or use more weight (or maybe a combination of all of these!), you have concrete proof that you have improved as an athlete!

Take a peak at the Southie Schedule to see what benchmarks are coming up and get excited for our first Benchmark Thursday next week! Who knows, maybe you’ll see your name up on the Benchmark Leaderboard sooner than you think!

Nice J Hook Laura!

Nice J Hook Laura!

Strength
High Bar Back Squat
3-3-3-3-3

WOD
3 Rounds
20 Burpees
30 Kettlebell Swings (1.5, 1.0)
40 Sit-ups
50 Double Unders

Level 2- (1.0, 0.75)
Level 1- (0.75, 0.5)

  • Rob Hassell

    305×3
    14:53 Rx

  • Davies

    Awesome idea. Sometimes in the day to day WODs it can be difficult to assess your performance not knowing the last time you performed that same workout, or not knowing what a good time for you should be. This will give everyone a great way to gauge progress… and I sneaky suspect that this is going really start to give people (at least myself) an idea of weaknesses that they can work on, and new goals to hit… Can’t wait for next Thursday.

  • Mike Quigley

    245×3, 255×2.
    I think I did the WOD in 16:30RX….but not 100% sure.

  • Marc Piccuirro

    300×3
    13:57 chased Alden; didn’t catch him
    Cashout: Ben and Quigs orchestrated some heavy punishment; I went along bc I didn’t want to look like a wuss.
    530HTK

  • Alec

    325×3 barefoot, John Cena style!
    14:10, chased Marc, Kelly, Alden, Dudley, couldn’t beat their times.

  • Kelly

    155×3
    WOD: 13:49
    There was some heavy-duty man-grunting going on in the 5:30 cashout. Planet Fitness should hire you for their next commercial.

  • Alec

    The lunk alarm would’ve definitely been going off. No grunting or dropping weights allowed!

  • Joel

    185×3 (215×2.75ish…I was pretty close to getting that 3rd rep)
    WOD: 19:19 .75 pood/100 singles

  • JBo

    High Bar Back Squat: 250×3 (PR) – beat my old 3RM by 5lbs
    WOD: 20:08 L2 – On the bright side, I got a new PR on consecutive dubs during the WOD…got all 50 straight in both the 1st and 3rd rounds. And I think this was the first time doing the Rx # of dubs in a WOD. On the down side, I still need a bit of work on efficiency. I was so winded from the dubs that the 2nd and 3rd round of burpees were as slow as molasses (and just as painful as 14.5).
    I think what I need to work on more than anything is my conditioning. Not sure if 7:30am weekday conditioning class is in the cards for me, but I should touch base with Nick & Chuck for some ideas of stuff I can do on my own…
    …but back to the positive side of things. 2 PR’s in one day is pretty cool. : )

  • Ryan Gould

    HB Back Squat: #195 x 3
    WOD: 20:53 L2.5? (1.25 pd and 100 singles)