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CrossFit Benchmark WOD

10.8K 75
  • 4 Rounds for Load and Time
  • 21 Overhead Squats
  • 400 meter Run

Athlete selects the weight for overhead squats. Take the barbell from a rack. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec).

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namesake photo
Background: "Dan" is a workout that was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 17, 2003 (031217). After the workout was posted, a user named Danny John commented: "I did this today, Tuesday, to keep my own week straight. It is very, very difficult. The gym was 20 degrees F and I tried to start with 135 as it sounded right. Set four was with 85 pounds! I was leg dead and winded walking down my little hill to do the runs...but I did all four in 25 minutes. It was not easy... I would like this work out to be called 'Dan.'" And so it was.
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