Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 130120
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to barKristan Clever 7:59. Post time to comments.
Compare to 111213.
Monday 130121
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
Fight Gone Bad!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Dan Bailey 472. Add your points and post them to comments.
Compare to 121129.
Monday 130114
Deadlift 5-5-5-5-5 reps
Camden Clayton 315-365-405-455-495lbs, Matt Lefave 425-445-465-483(x3)-500(x3)lbs, Lis Saunders 255-270-285-300-315lbs.
Post loads to comments.Compare to 121004.
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.