Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 120505
2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot SprintLucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.
For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)
Tuesday 231226
2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots
♀ 14-lb ball to 9-foot target, 35-lb dumbbell
♂ 20-lb ball to 10-foot target, 50-lb dumbbell
Post time to comments.
Scaling:
Today’s challenge is hanging on when you really want to rest. Scale the load of the dumbbell and the wall ball so you can maintain large sets.
Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots
♀ 10-lb ball to 9-foot target, 25-lb dumbbell
♂ 14-lb ball to 10-foot target, 35-lb dumbbell
Beginner option:
2 rounds for time:
30 alternating dumbbell snatches
30 wall-ball shots
♀ 6-lb ball to 9-foot target, 10-lb dumbbell
♂ 10-lb ball to 10-foot target, 15-lb dumbbell
Resources:
The Dumbbell Power Snatch
The Wall-Ball Shot
Dumbbell Smarts
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.
Monday 120507
2012 CrossFit Games Regional: Individual Event 5
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
Aja Barto 295.00, Azadeh Boroumand 170.00.
Post loads completed to comments.
Snatch Ladder1 Snatch (155/105 lb)1 Snatch (165/115 lb)1 Snatch (175/125 lb)1 Snatch (185/130 lb)1 Snatch (195/135 lb)1 Snatch (205/140 lb)1 Snatch (215/145 lb)1 Snatch (225/150 lb)1 Snatch (235/155 lb)1 Snatch (245/160 lb)1 Snatch (255/165 lb)1 Snatch (265/170 lb)1 Snatch (275/175 lb)1 Snatch (285/180 lb)1 Snatch (295/185 lb)20 Double Unders before each Snatch
Snatch Ladder
1 Snatch (155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
1 Snatch (205/140 lb)
1 Snatch (215/145 lb)
1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
1 Snatch (265/170 lb)
1 Snatch (275/175 lb)
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
20 Double Unders before each Snatch