Wine Country CrossFit

Benchmark Mondays resume again this coming Monday March 31st with “Cindy.” The line-up that we posted a few weeks ago is below, with one correction and one addition. Looking forward to getting back into our benchmarks!

• 3/31 – Cindy
• 4/7 – Grace
• 4/14 – Isabel
• 4/21 – Jackie
• 4/28 – Nasty Girls
• 5/5 – Fran
• 5/12 – CrossFit Total
• 5/19 – Angie
• 5/26 – Memorial Day – Hero WOD
• 6/2 – Fight Gone Bad
• 6/9 – Helen
• 6/16 – Karen
• 6/23 – Kelly
• 6/30 – Annie
• 7/7 – Diane
• 7/14 – Elizabeth

Tonight is our last Open WOD group workout. Let’s make a party of it! Come tonight at 6:30 and do the workout, come and watch the workout, come and have a beer, come and have some sparkling water. Just come and celebrate our home-town heroes!

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Friday’s Workout

CrossFit Games Open WOD 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.