Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 110730
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
Friday 110624
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 metersKeegan Martin 11:04 at 135lbs (age 17), Alyssa Ross 13:37 at 95lbs (age 17).
Post load and total time to comments.Compare to 050611.
Friday 110617
Clean and Jerk 1-1-1-1-1-1-1 reps
Wednesday 110601
Power clean 1-1-1-1-1-1-1 reps
Rob Orlando 295-315f-315-325f-325f-325f-325f lbs.
Post loads to comments.Compare to 100108.
Wednesday 110511
Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-undersDave Lipson 9:03, Kristan Clever 14:04 (135lb OHS, 40lb dbs).
Post time to comments.
Saturday 110423
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 ascentsRob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
Post time to comments.Compare to 100922.
Thursday 110421
CrossFit Games Open 11.5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
Wednesday 110406
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound JerkHeather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Thursday 110324
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ballKeegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14). Post time to comments.
Sunday 110213
Clean and Jerk 1-1-1-1-1-1-1 reps
Duncan Martin 90lbs (age 12, 85lb BW), Jack Marks 95lbs (age 12, 90lb BW), Keegan Martin 225lbs (age 17, 145lb BW), Connor Martin 255lbs.
Post loads to comments.Compare to 100516.