Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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 110811
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
Sunday 110731
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yardsJosh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.
Wednesday 110727
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Sunday 110710
Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups
Saturday 110625
For time:
Run 800 meters
30 Muscle-ups
Run 800 metersKeegan Martin 12:20 (age 17). Post time to comments.
Compare to 050612.
Sunday 110626
For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters
Friday 110624
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 metersKeegan Martin 11:04 at 135lbs (age 17), Alyssa Ross 13:37 at 95lbs (age 17).
Post load and total time to comments.Compare to 050611.
Sunday 110605
2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint