Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 110805
CrossFit Games Event 10
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 poundsPatrick Barber 11:12, Samantha Briggs 13:06.
Post time to comments.
Wednesday 110803
CrossFit Games Event 8
Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 poundsGraham Holmberg 104 reps (4 SDHP), Rebecca Voigt 67 reps (17 Toes to bar).
Post reps completed to comments.
Thursday 110804
CrossFit Games Event 9
Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 poundsRich Froning 143 reps (23 burpees), Samantha Briggs 121 reps (1 burpee).
Post reps completed to comments.
Sunday 110731
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yardsJosh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.
Thursday 110714
Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensionsBill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21.
Post time to comments.
Sunday 110710
Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups
Thursday 110630
Deadlift 3-3-3-3-3 reps
Wednesday 110622
Deadlift 3-3-3-3-3 reps
Cole (age 15) 305-355-385-405-435. Post loads to comments.
Compare to 110222.
Friday 110610
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Saturday 110528
2011 CrossFit Games Regional Workout 3
21-15-9 reps for time of:
315 pound Deadlift
30" Box jump