Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 110205
For time:
100 Burpee pull-upsIdeally, the pull-up bar is one foot above your reach.
Austin Malleolo 8:38, Lance Cantu 9:23, Kevin Montoya 9:31, Kristan Clever 11:30, Brandon Pastorek 12:17, Josh Everett 13:16, Heather Bergeron 14:00.
Post time to comments.Compare to 100120.
Tuesday 110201
For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-upsAustin Malleolo 6:50, Russell Berger 7:37, Brandon Pastorek 8:22, Kevin Montoya 9:42, Nicole Christensen 16:03 (95-65-45lb thrusters, 20-10lb pull-ups).
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Friday 110121
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legsKevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56, Rebecca Voigt 27:11.
Post time to comments.Compare to 040712.
Sunday 110109
Weighted pull-ups 1-1-1-1-1-1-1 reps
Josh Everett 154lbs at 185lb BW, Laurie Galassi 77lbs at 127lbs, Kim Malz 70lbs at 133lb BW, Miranda Oldroyd 45lbs at 149lb BW.
Post loads and body weight to comments.Compare to 100814.
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.
Tuesday 101228
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-upsKevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs).
Post time to comments.Compare to 100330.
Thursday 101216
Three rounds of:
10 Weighted pull-ups
30 Back extensionsKim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 with 24kg KB, Pat Barber 5:43 with 2 pood KB, Mark Rosen 6:37 with 50lb vest, Jake Cutting 7:11 with 24kg KB.
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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).
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Wednesday 101208
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-upsKevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
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Friday 101210
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 undersAustin Malleolo 16:11, Kevin Montoya 17:08, Nadia Shatila 17:12 (20" box, 35lb KB, 45lb push press, 14lb ball), Tim Burke 17:59, Carey Kepler 19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson 20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball), Heather Bergeron 21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball).
Post time to comments.Compare to 100414.