July 27th, 2016 By Chum

The last Wednesday of every month the pax of Mint Hill will be conducting a series of benchmark workouts. These WIB’s will mark the pax’s progress in the 1st F and give new Q’s a real soft start to some of the basics of leading the pax through the gloom. For the sake of variety we have chosen to use 3 standard WIB’s that we’ll rotate through month after month. So each one will reappear 4 times a year. All exams to be given at the Pain Academy, of course.

Here is your standard battery of benchmark WIB’s:

#Max

(named in honor of 7yo Max DeLauney who giving the fight of his life. More on his story here)

• AMRAP for 20 min
• 40 Plank Jacks
• 30 Dips
• 20 Walking Lunges
• 10 Burpees
• 1 lap

#Barbara

(straight outta CrossFit WOD box)

• 5 rounds for time (w/3 min rest)
• 20 Pull-Ups
• 30 Merkins
• 40 WW2
• 50 Squats

#Michael

(hero WOD – Named In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.First posted 15 July 2005)

• 3 rounds for time
• Run 800 meters
• 50 Supermans
• 50 WW2

Testing Results

July 2016 – #Max

• High Chair – 390 reps
• Blue Crush – 498 reps
• Gremlin – 370 reps
• Mountain Momma – 380 reps
• Chum – 392 reps

August 2016 – #Barbara

(time called at 27 minutes – Note for future to use shorter warm-up)

• Fruit Basket (FNG Julius) – 3 rounds
• Head & Shoulders – 4 rounds +50
• High Chair – 3 rounds +30
• Hugo – 3 rounds + 22
• Packman – 4 rounds +50
• King Ralphie (FNG Jason) – 2 rounds +50
• Blue Crush – 4 rounds +4
• Tough Skins – 3 rounds +50
• Big League Chew – 3 rounds
• Chum – 3 rounds +50

September 2016 – #Micheal

• Head & Shoulders – 16m54.21s
• Blue Crush – 17m17.43s
• Big League Chew – 17m50.09s
• High Chair – 18m59.89s
• Chum – 19m12.09s
• SS Minnow – 19m31.64s
• Gremlin – 19m43.80s
• Hugo – 22m17.69s

October 2016 – #Max (1st re-test)

• High Chair – 440 reps (+50 from last effort)
• Tough Skins – 472 reps (first effort)
• Head & Shoulders – 593 reps (first effort)
• Chum – 483 reps (+91 from last effort)

Pain Academy

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