Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 111202
Clean and Jerk 1-1-1-1-1-1-1 reps
Rob Orlando 310lbs, Vic Zachary 275lbs, Lindsey Smith 210 lbs, Maya Keenan-Gallagher 105lbs (age 11).
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Monday 111031
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 poundsHold 25 pound plate or dumbbell to chest for back extensions.
Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37.
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Sunday 111030
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Rich Froning: 335lb clean, 325lb bench, 360lb OHS
Aja Barto: 335lb clean, 325lb bench, 335lb OHS
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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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Wednesday 110914
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
Thursday 110908
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 dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Friday 110902
15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpeeJesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47.
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Sunday 110828
Five rounds of:
3 Cleans
20 BurpeesJerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs.
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Sunday 110807
CrossFit Games Masters Chipper
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 poundsScott DeTore 12:13, Kelly Guillory 12:44 (14lb ball, 95lb clean, 55lb SDHP).
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Thursday 110728
Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up