Pistol Squats

crossfit-monmouth-countyBillie is performing the pistol squat -one of the hardest exercises to perform! It’s a one legged squat that demands activation of your core and strength from just about every muscle in your lower body including your glutes, hamstrings and calves. Mastering and perfecting this move will give you GREAT legs and a nice butt too!

To perform the move:

Stand holding your arms straight out in front of your body and raise your right leg off the floor. Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position.

Billie is holding on to suspension straps here. That’s a great way to start practicing the move until you master it. This is a really hard move but the results are well worth the effort.

 

Benchmark Workouts

 

Below is the list of Benchmark Workouts known as “The Girls”. Courtesy of CrossFit.com.

The Benchmark Girls

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time Complete all reps of each exercise before moving to the next.

Barbara

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest precisely three minutes between each round.

5 rounds, time each round

Chelsea

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30 min

Cindy

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As many rounds as possible in 20 min

Diane

  • Deadlift 225 lbs
  • Handstand push-ups
21-15-9 reps, for time

Elizabeth

  • Clean 135 lbs
  • Ring Dips
21-15-9 reps, for time

Fran

  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time

Grace

  • Clean and Jerk 135 lbs
30 reps for time

Helen

  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time

Isabel

  • Snatch 135 pounds
30 reps for time

Jackie

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
For time

Karen

  • Wall-ball 150 shots
For time

Linda (aka “3 bars of death”)

  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time

Mary

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
As many rounds as possible in 20 min

Nancy

  • 400 meter run
  • Overhead squat 95 lbs x 15
5 rounds for time

The New Girls

Annie

  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time

Eva

  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
5 rounds for time.

Kelly

  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
Five rounds for time

Lynne

  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
5 rounds for max reps. There is NOtime component to this WOD, although some versions Rx the movements as a couplet.

Nicole

  • Run 400 meters
  • Max rep Pull-ups
As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

Amanda

9, 7 and 5 reps of:

  • Muscle-ups
  • Snatches (135/95 lb.)
For Time

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