For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

courtesy Petranek Fitness

"When the smoke clears and the dust settles...where will you stand..."

Post all scores/times/reps/loads/modifcations to comments.


FourJedis said...

I LOVE this workout, but will miss it today... Enjoy everyone!

Joni said...

What a great WOD for me to do right before I go to Tampa and get it straight handed to me. Hahaha...good times.

Kristin said...

KRH: a very undeserved 6:16 [red band]
goal for next attempt: get at least 2 unassisted pull-ups

Quantri Queptidez said...

Managed a 6:30 which isn't so bad considering I just stated crossfit the previous week! Looking to get it under 5 minutes eventually, but a 5:30 in 3 months will make me happy. All I really need is to improve technique on the row, and be able to slam out a dozen deadhangs (I hate kipping) while fresh.

Anonymous said...

This is a great way to gauge your progress. I'm a 59 year old guy who started Xfit this June and posted a 6:25 on Day 1. By mid-July I did a 5:20, and today landed a 4:55. This stuff works!

Anonymous said...

Just discovered crossfit and learned about the baseline workout assessment. First time posted 6:21, then 5:47, 5:37, now personal best of 4:59 after about a month

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