Today we test out a Benchmark “Girl WOD”- her name is “Jackie.” This is likely the shortest chipper benchmark… as it has been finished in 5:04 by one-time CrossFit Games champ Jason Khalipa- during the 2013 Nor Cal regionals. While this is a blazing, world class pace- some of our top athletes will complete it in around 7 minutes. The general time domain is around 10 minutes… but since this is a very accessible WOD to go Rx (as it is super light and has “only” 30 pull ups … if you CAN go Rx, then do it! That means as long as you can get a few pull ups- then go for it.
We have repeated this WOD many times- check back in your records and try and beat your previous time. IF you scaled it the last time you did it- consider scaling it the same way so that you can compare your results directly. This is the first “test” of your fitness in the month of April. Today’s workout will be run again in 6-8 months- so we can all see how much progress we can make over that time period. Have fun (and don’t go out on the row too fast!)
Who are these mystery pushers? Post your answers to commentsFriday’s Benchmark WOD at 7 and 9am, 3 and 5pm
Midday Open Training Hour at noon
“Jackie”
For time:
1,000m row
50 thrusters 20/15kg
30 pull-ups
Post time to journals/chalkboard/pr board.
Compare to: Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 2012
-and perhaps on June 20 2015 as a Saturday individual choice benchmark day
