Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 130116
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 BurpeesNeal Maddox 8:15. Post time to comments.
Compare to 120201.
Thursday 130117
Front squat 1-1-1-1-1-1-1 reps
Candice Ruiz 175-195-205-215-230-240-245(f)lbs,
Allison King 90-95-100-105(f)-102.5-100-100(f)kgs.
Post loads to comments.Compare to 101008.
Thursday 130110
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Karen
"Karen"
For time:
150 Wallball shots, 20 pound ballAustin Medford 5:08, Rebecca Voigt 6:12 (14lb ball). Post time to comments.
Compare to 110206.
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-upsRich Froning: 20/22-20/20-19/20-18/20-17/20 (195lb bench/strict pull-ups).
Post reps for both exercises in all rounds.Compare to 120316.
Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 SquatsOR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-upsValerie Voboril 26 rounds (Cindy). Post your choice of girls and rounds completed to comments.
Compare to 120610.
Tuesday 130108
Split Jerk 1-1-1-1-1-1-1 reps
Misiovala Tupe 315-325(f)-325-335-345-360-370lbs. Post loads to comments.
Compare to 110918.
Wednesday 130109
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 undersJenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.
Compare to 120802.
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-upsGraham Holmberg 2:04. Post time to comments.
Compare to 120718.
Saturday 130105
Overhead Squat 3-3-3-3-3 reps
Rich Froning 245-265-285-305-335(fail)lbs, Dan Bailey 215-225-235-245-275lbs, Talayna Fortunato 170-180-190-200-205lbs.
Post loads to comments.Compare to 120907.