Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 110225
Back Squat 3-3-3-3-3 reps
Rob Orlando 405-425-445-465-485(x2)lbs.
Tim Burke 275-315-365-405-415lbs.
Blair Morrison 335-355-375-395-405lbs.
Mike Burke 250-300-350-375-385lbs.
Candice Ruiz 185-205-215-225-235lbs.
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Monday 101220
Back Squat 3-3-3-3-3 reps
Dave Lipson 505lbs, Austin Malleolo 390lbs, Kristan Clever 270lbs, Rebecca Voigt 200lbs.
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Tuesday 101109
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.
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Monday 101004
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Sunday 100829
Back Squat 3-3-3-3-3 reps
Dave Lipson 500lbs, Graham Holmberg 320lbs, Kristan Clever 255lbs, Kim Malz 220lbs, Katie Hogan 205lbs, Becca Voigt 200lbs. Post loads to comments.
Compare to 091215.
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.
Wednesday 100707
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 poodJosh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB). Post time to comments.
Monday 100524
Back Squat 5-5-5-5-5 reps
Thursday 100422
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dipsRob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.
Saturday 100410
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yardsChris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs). Post time to comments.