Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 110202
Overhead Squat 1-1-1-1-1-1-1 reps
Austin Malleolo 300lbs, Brandon Pastorek 275lbs, Kristan Clever 215lbs, Katie Hogan 210lbs, Rebecca Voigt 200lbs, Michelle Benedict 180lbs, Candice Ruiz 180lbs, Michelle Kinney 170lbs.
Post loads to comments.Compare to 100619.
Monday 110103
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-upsChris Spealler 9:18, Josh Everett 9:52, Kevin Montoya 11:26, Lance Cantu 12:10.
Post time to comments.Compare to 050102.
Saturday 101218
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 repsKristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).
Post rounds completed to comments.
Saturday 101204
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Austin Malleolo: Clean 285, Bench 300, OHS 255 = 840 lbs
James Hobart: Clean 285, Bench 245, OHS 275 = 805 lbs
Lance Cantu: Clean 265, Bench 270, OHS 265 = 800 lbs
Post total to comments.Compare to 100126.
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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Sunday 101024
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squatDave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).
Post time to comments.Compare to 100305.
Monday 100906
Overhead Squat 3-3-3-3-3 reps
Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs. Post loads to comments.
Compare to 090828.
Friday 100806
Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-upsChris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37. Post time to comments.
Friday 100723
Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.Rest 30 seconds.
Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.Rest 30 seconds.
Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part to comments.
Saturday 100619
Overhead Squat 1-1-1-1-1-1-1 reps
Dave Lipson 330lb, Rob Orlando 286lb, Kristan Clever 210lb, Rebecca Voight 195lb. Post loads to comments.
Compare to 070223