Most Recent Benchmark was Baseline on Sep 25,2018 (53 days ago)

Monday Aug 17,2015

Metcon: BaselineMetcon: 15179


Metcon: Time
Warm up/skill:  Trainer choice


CFN has been doing this baseline over 4 and a half years.

I want athlete buy-in on this baseline today.  Don't go into this with a 'this is too easy' mind-set.  EACH REP should be quality...not sloppy speed.

In order to make this happen, here's how we're gonna do it.

If you have a sub-5 baseline time, you do this wod as a 3RFT.

If you have a sub-10, 2RFT.

If you've never done the baseline, OR you have to modify any part of it, OR you can do the baseline RX but it might be over 10 minutes, do just 1 round for time.

Please consult your trainer with any questions or if you're unsure how many rounds you should do.

500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

(Trainers please note:  Ideally, athletes will be in the 10-12 minute range on this wod.  Advise them accordingly.  ALSO have them notate have many rounds in the 'notes' section of the WOD Blog score area.)

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TodayAll Time

Casey Mil5:22 Rx 10th WOD(5rds)17:05, 24in box, 44#kb, 14#wb
Thomas4:37 Rx 16:01 rx wod
Hannah R5:25 Rx
Dave D4:42 Rx
Ryan4:21 Rx 6th
Kathy7:06 baseline mod pushups and black band  WOD= 3rds 11:07 S2 18lb kb, 8lb wall ball
Mark3:53 Rx 16:31 Rx skill
Jackson4:34 Rx
HookerBaseline 6:02  Wod s2 9:???
Derek W4:17 Baseline Rx 4th
Zack5:16 baseline  5 rounds 14:56 S1
Beth4:56 Rx 3rd 13:56 Rx
Chloe R6:35  blue band, mod pu
Dan4:53 Rx 21 second PR gain
Noelle4:50 Rx WOD 13:15 RX
Kellie5:51 (mod pull-ups skinny blue band)  WOD: 15:55 RX
Leila7:20  Mod, s2
Results Posted: 17