CrossFit Defiance



Announcing the 2019 Benchmark Series!

Kicking off the 2019 year with the announcement of the 2019 Benchmark Series!

See below for the 7 workouts you’ll see 4 times each over the course of the next 365 days. And don’t forget that we’re making it easy to log all the benchmark workouts by telling you what days they’ll occur on at the start of each month!

The workouts!

5K Split:

Run 1.5 miles

Rest 5min

Run 1.5 miles

Strict Snatch:

3rds For Time -

7 squat snatch @52/35kg

7 strict pull ups

Gymnastics Total:

3rds For Max Reps (4 Totals)

1min pull ups

1min air squats

1min push ups

1min abmat sit ups

1min REST

Open 14.5:

For Time - 21/18/15/12/9/6/3 reps of

Thrusters @43/30kg

Bar facing burpees

Olympic Total:

Snatch 1-1-1

Clean + Jerk 1-1-1

Pistols At Dawn:

2rds For Time -

Row 1000m

25 Alt pistol squats

Assault On Legs:

9min AMRAP -

10 assault bike cals

15 Toes 2 Bar

20 wall ball shots @10/9ft, 9/6kg

Ashleigh TownsendComment