Monday Workout: Tempo Front Squat, Jackie Benchmark

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better!  Happy New Year everyone!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month (1x/week)!  Thanks!

Monday WOD


Front Squat, 3 sets of 5 reps at 31X1 Tempo

Build as able each set, but make sure you are able to maintain tempo throughout set


Level 1

For Time:

  • Row x 750m
  • Thruster (35#) x 40
  • Ring Row x 20

Level 2


For Time:

  • Row x 1000m
  • Thruster (45#) x 50
  • Pull-up x 30

Notes: Compare to Here.  Do not drop empty bars!

25 Comments on “Monday Workout: Tempo Front Squat, Jackie Benchmark

  1. FS: 135#, 145#, 135#
    “Jackie”: 10:35 (half regular pull ups, half reverse grip pull ups)

  2. FS: 85, 95, 105
    WOD: 10:12 @ 35# (20 sec slower than last time, womp womp)

  3. Pingback: Monday Workout: Jackie | CrossFit Charlottesville

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