Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 120120
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-upsNeal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.Compare to 061228.
Monday 120116
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-barJosh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.
Wednesday 120118
Split snatch 1-1-1-1-1-1-1 reps
Josh Everett 245lbs, Cody Burgener 245lbs.
Post loads to comments.
Thursday 120112
Back Squat 3-3-3-3-3 reps
Dave Lipson: 455-485-505-515-520lbs.
Rob Orlando: 405-425-445-465-475(fail) lbs.
Post loads to comments.Compare to 111206.
Saturday 120114
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.Compare to 101011.
Tuesday 120110
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swingsJosh Everett 18 rounds. Post rounds completed to comments.
Compare to 110621.
Wednesday 120111
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 undersDerek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
Post time to comments.Compare to 110629.
Sunday 120108
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps.
Post number of minutes completed to comments.Compare to 110310.
Saturday 120107
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-upsTommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34. Post time to comments.
Compare to 100927.