Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 100606
South Central Regional Event 4
For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 metersDeric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean). Post time to comments.
Wednesday 100512
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 metersDavid Millar 10:08. Post time to comments.
Monday 100426
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-upsGraham Holmberg 10:27. Post time to comments.
Friday 100326
30 Muscle-ups for time
Saturday 100306
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Monday 100215
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Monday 100201
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Monday 100104
Three rounds for time of:
12 Muscle-ups
75 Squats
Tuesday 091027
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
"Tyler"
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps