Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 130209
Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Sunday 120506
2012 CrossFit Games Regional: Individual Event 4
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 repsGuido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
Post time to comments.
Wednesday 110928
CrossFit Games Event 10
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
Friday 110805
CrossFit Games Event 10
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 poundsPatrick Barber 11:12, Samantha Briggs 13:06.
Post time to comments.
Wednesday 110803
CrossFit Games Event 8
Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 poundsGraham Holmberg 104 reps (4 SDHP), Rebecca Voigt 67 reps (17 Toes to bar).
Post reps completed to comments.
Thursday 110804
CrossFit Games Event 9
Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 poundsRich Froning 143 reps (23 burpees), Samantha Briggs 121 reps (1 burpee).
Post reps completed to comments.
Thursday 100520
For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 BurpeesPartition as needed, any order.
Craig Knight 2:42. Jason Khalipa 2:55. Elyse Umeda 3:13. Post time to comments.
Wednesday 050223
2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpess
21 Ball Slams, 20 pound yellow D-ballFollowed by:
Press overhead 1-1-1 repsThe press overhead can be a Push-ress, Push-jerk, or Split jerk. Ramp up over the three reps to a max load.
5 Rounds for Time
21 Pull-Ups
15 Bar Facing Burpees
9 Shoulder-to-Overheads (135/95 lb)
AMRAP in 25 minutes
From 0:00-10:00, AMRAP of:
12 Single-Arm Dumbbell Cleans (50/35 lb)
14 GHD Sit-Ups
Rest 5 minutes
From 15:00-25:00, AMRAP of:
12 Single-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
14/12 calorie Row