No Ads (Upgrade)



CrossFit Benchmark WOD

13.6K 105
  • 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, recorded as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec).

No Ads (Upgrade)
No Ads (Upgrade)
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.

No Ads (Upgrade)
No Ads (Upgrade)