Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 111015
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 poodJason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed 6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB).
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Friday 101210
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Austin Malleolo 16:11, Kevin Montoya 17:08, Nadia Shatila 17:12 (20" box, 35lb KB, 45lb push press, 14lb ball), Tim Burke 17:59, Carey Kepler 19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson 20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball), Heather Bergeron 21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball).
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Compare to 100414.
Wednesday 110119
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Josh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb).
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Sunday 100808
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
Kristan Clever 10 rounds + 7 squats (135lb squat, 35lb DB), Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB). Post rounds completed to comments.
Saturday 100703
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box
Eric Magee 23 rounds, Jason Leydon 23 rounds, Kristan Clever 21 rounds + 5 PJ (35lb DB), James Hobart 20 rounds + 5 PJ, Elyse Umeda 20 rounds + 5 PJ (35lb DB, 24" box), Rebecca Voigt 15 rounds + 5 PJ (35lb DB). Post rounds completed to comments.