Event #2

3 Rounds for Time:  Athletes will rotate through each station once.
  • 400meter Run
  • 500meter Row
  • 100 Double Unders

*If one athlete is unable to complete the 100 DU, a teammate may finish them AFTER both the 400m run and 500m row are completed.

at Minute 7 transitions to AMRAP:
5 Minute AMRAP:
  • 10  Toes 2 Bar
  • 10 Fat Bar DeadLift 200/130
  • 10 Push Press 95/65

Only one person working at a time. Two of the stations will have to hold a static position while work is being done.  No minimum work requirement.

Event #1

1 Minute to accumulate max reps for each station:

  • Pullups

  • C2B Pullups

  • Bar Muscle Ups

Only 1 person per movement. Team will have to share one pull up bar.

—-One Minute Transition—-

4 Minutes to get through Front Squat Cycle:

  • 20 reps at 135/85

  • 15 reps at 185/125

  • AMRAP (max reps in time remaining) at 225/155

Only 1 person working at a time at one barbell. Must complete 20 reps at opening weight before moving on to the second barbell.  If you finish the 20 reps and 15 reps before 4 minute time cap, accumulate max reps at the last barbel weight

—-One Minute Transition—-

5 Minute

Sand Bag Snake Shuttle Run

Shuttle Run will be 0-30meters, 0-40meters, 0-50meters

5 reps of SB Snake Complex: Clean/Squat/Switch to opposite side*

*1 rep = every time the sandbag touches the ground on the opposite side.



Sponsors & Vendors

Sponsor and Vendors are getting ready to fill the street outside of Benicia CrossFit!

Click on the logos below to check out all the vendors sites and shop early!

Please email christy@diablocrossfit.com if you are interested in being a vendor or sponsor at Bros and Bettys.

DFE mural


sponsor 1


nancy paleo


Benicia Collage

For those who have never visited Benicia CrossFit, here is a small a preview of the awesome gym!

Can’t wait to have it booming with it’s first competition.