“Dan”

CrossFit Benchmark WOD

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

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

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namesake photo
This benchmark workout was first posted as the workout of the day on crossfit.com for Wednesday, December 17, 2003.

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.
Movements : Overhead Squat, Run
Equipment : Barbell
Scoring : For Load, For Time
Dates : December 17