Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 110519
Weighted pull-ups 2-2-2-2-2-2-2 reps
Michelle Kinney: 20-25-30-35-40-40-45lbs at 135lb BW.
Post loads and body weight to comments.
Saturday 110507
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-upJosh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24" box, 75lbs), Lindsey Valenzuela 9:44 (24" box, 75lbs).
Post time to comments.
Monday 110509
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 poodKim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Post rounds completed to comments.
Wednesday 110427
CrossFit Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Saturday 110423
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 ascentsRob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
Post time to comments.Compare to 100922.
Monday 110328
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dipsRussell Berger 5:50, Kim Malz 12:31. Post time to comments.
Tuesday 110322
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-upsKristan Clever 9:56 (1pood KB), Michelle Kinney 15:10 (1.5 pood KB).
Post time to comments.Compare to 100430.
Sunday 110313
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-upsRussell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball).
Post time to comments.Compare to 101023.
Thursday 110310
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.
Lance Cantu 22 min + 11, Kim Malz 21 min + 9, Jose Santiago 18 min + 17.
Post number of minutes completed to comments.Compare to 100926.
Saturday 110212
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit holdKevin Montoya 8 Rounds + 12 Pull-ups, Kris Clever 6 rounds + 9 pullups, Rebecca Voigt 5 rounds + 15 pullups.
Post rounds completed to comments.