Benchmark Week

Over the course of the next week we will be hitting a number of benchmarks.  Some of them will be strength, some gymnastic, and some will be conditioning.  This is an opportunity to really give it your all and see how much gas you have in the tank.   From time to time we will come back to these benchmarks to gauge our progress.  In other words, you will all be setting new personal records regularly.  

New Tracking Software !!!!!

With Benchmark week, we are rolling out our new tracking software, OK Bench. Please follow the link to join CrossFit Wingman on OK Bench.  This will be a place for you to easily, and electronically keep track of your performance.  It is easily the best way to see all of the incredible improvements you will make.   We love that this program is built by a local CrossFitter out of Pioneer Valley CrossFit in Hadley, MA and we think you'll love it too.


Find a 1 RM Thruster


Thrusters @ 95/65

Level I
Thrusters @ 65/empty bar

Level II
qualifier = Thruster 1RM @ 145/100 Rx'd

Level III
**qualifier = Fran time under 3:30
"Heavy Fran"
Thrusters @ 135/95







Noel looking strong through the deadlifts tonight.  


CrossFit Journal: The Performance-Based Lifestyle Resource