Category Archives: Benchmark

CrossFit Hove workout of the day 15June 18

Warm up and mobility

Strength work

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.


CrossFit Hove test week, part 1

Our test week comes around every three months, and it tells us a few things, the most important thing it tells us is improved fitness. One of the core statements of CrossFit is that fitness (work production in its most basic definition) needs to be measurable, observable and repeatable, hence we perform chosen benchmarks, train with general physical preparedness in mind and retest after 3 months to observe improvements.

So far this week, today being Wednesday we have seen:

Cindy (5 pull ups, 10 press ups and 15 squats performed repeatedly for 20 minutes)

Elizabeth (21-15-9 of cleans and ring dips)

Christine (Row 500 12 deadlifts and 21 boxjumps repeated for 3 rounds)

Both Cindy and Christine are repeated from November and we’ve seen improvements across the board.

As well as repeating these workouts and adding Elizabeth, we also test for 5 rep max’s in the back squat, press, deadlift and bench press. Test week is always a very pleasing week, it shows results for our clients and the work they have put in and also shows us that what we do gives them the results they strive for.

CrossFit Hove test week

Test week occurs every 3 months at CFH and consists of test of the strength work, so the press, bench press, deadlift and back squat are tested for 5 reps. We also look to retest 2 of the previous benchmarks and introduce 2 others.

The benchmarks


Row 500m

12 deadlift

21 box jumps



Row 1000m

50 barbell thrusters

30 pullups


As many rounds as possible of

5 pull-ups

10 press-ups

15 unweighted squats

repeated for 20 minutes


30 ground to overhead for time

The bonus wod was a 2k Row, of course thanks go to our clients for their hard work for test week.