Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 111123
For time:
100 Burpee pull-upsIdeally, the pull-up bar is one foot above your reach.
Saturday 111112
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating armsAustin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.Compare to 041015.
Monday 111031
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 poundsHold 25 pound plate or dumbbell to chest for back extensions.
Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37.
Post time to comments.Compare to 061004.
Monday 111024
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Sunday 111016
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 SquatsPeter Egyed 24:14, Kim Malz 33:15.
Post time to comments.
Wednesday 111012
Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plateAnthony Mayo 7 rounds + 400m run, Josh Everett 7 rounds + 200m run, Victoria Duncan 6 rounds + 200m run.
Post rounds and fractions of rounds completed to comments.Compare to 040605.
Monday 111003
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbellsAustin Malleolo 5:48, Josh Everett 6:22, Jesse Bazarnick 6:50, Kristan Clever 8:03 (35lb DBs), Laurie Galassi 8:39 (25lb DBs).
Post time to comments.
Thursday 110908
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 ascents
Monday 110912
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-upsAustin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).
Post time to comments.
Thursday 110901
Weighted pull-ups 3-3-3-3-3 reps
Dave Lipson 105-115-135-145-155(x2)lbs at 205lb BW.
Post loads and body weight to comments.