Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 101029
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensionsAustin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),
Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments.Compare to 090725.
Wednesday 100922
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascentsPat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments.
Compare to 091001.
Thursday 100805
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 repsGraham Holmberg 14:04, Pat Barber 14:34, Jason Khalipa 14:55, Elyse Umeda 17:45 (20" Box, 155lbs), Karianne Dickson 17:53 (135lbs), Valerie Mackenzie-Voboril 18:33 (140lbs), Kim Malz 21:30 (145lbs), Laurie Galassi 21:56 (205lbs). Post time to comments.
Wednesday 100526
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 repsFor the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
Monday 100419
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Wednesday 100414
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 undersPat Barber 17:31, Rob Orlando 19:34, Laurie Galassi 22:12 (scaled ~68%). Post time to comments.
Compare to 091108.
Monday 100315
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Friday 100122
Three rounds for time of:
50 Double-unders
50 Back extensions
Tuesday 100105
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Tuesday 091208
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups