Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 111223
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 metersRich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.
Saturday 111105
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 repsAustin Malleolo 6:34, Chad Wittman 6:35. Post time to comments.
Wednesday 110831
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 secondsJesse Bazarnick 156 PP + 158 Lunge, Lucas Zepeda 146 PP + 145 Lunge, Cara Hipskind 116 PP (55lbs) + 125 Lunge, Laurie Galassi 107 PP (55lbs) + 113 Lunge.
Post total reps for each exercise to comments.
Wednesday 110629
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 unders
Friday 110610
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Monday 110516
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 repsKen Gall 9 rounds + 3 push press, Lucas Brainerd 7 rounds.
Post rounds completed to comments.
Monday 110411
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Monday 110214
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.
Josh Everett 50-70-90-90-100lbs. Post loads to comments.
Compare to 100505.
Jack
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch boxDave Lipson 18 rounds + 7 PP, Austin Malleolo 17 rounds + 5 PP, Jeremy Thiel 15 rounds, Karianne Dickson 13 rounds + 10 push press (75lb PP, 1pood KB, 24" box).
Post rounds completed to comments.Compare to 100929.
Wednesday 101215
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 repsJames Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.
Kevin Montoya: SP 170lbs, PP 190lbs, PJ 190lbs.
Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.
Mel Ockerby: SP 109lbs, PP 137lbs, PJ 137lbs.
Post loads to comments.Compare to 091124.