Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 111129
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 repsDusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58.
Post time to comments.
Thursday 111201
Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters
Santora
"Santora"
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minuteJames Hobart 158 reps. Post total reps completed to comments.
Friday 111125
Hang power snatch 3-3-3-3-3 reps
Wednesday 111123
For time:
100 Burpee pull-upsIdeally, the pull-up bar is one foot above your reach.
Sunday 111120
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Kenneth Cutrer 7:02, Jeff Tincher 7:26. Post time to comments.
Compare to 100913.
Nutts
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Wednesday 111116
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Thursday 111117
Snatch balance 1-1-1-1-1-1-1
Kristan Clever 190lbs, Rebecca Voigt 175lbs, Maya Keenan-Gallagher 65lbs (age 11).
Post loads to comments.Compare to 110606.