Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 120201
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Tuesday 120124
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-upsJason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.
Sunday 120122
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-upsGraham Holmberg 7:48. Post time to comments.
Friday 120120
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-upsNeal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.Compare to 061228.
Wednesday 120111
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double undersDerek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
Post time to comments.Compare to 110629.
Sunday 120108
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps.
Post number of minutes completed to comments.Compare to 110310.
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-upsConnor Martin 2:08, EJ 5:17 (age 10, 27lbs). Post time to comments.
Compare to 110614.
Monday 111226
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-upsLaurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.
Post rounds completed to comments.
Saturday 111217
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-undersKevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.
Post time to comments.
Sunday 111120
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Kenneth Cutrer 7:02, Jeff Tincher 7:26. Post time to comments.
Compare to 100913.