Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 111015
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 poodJason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed 6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB).
Post time to comments.
Sunday 111016
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 SquatsPeter Egyed 24:14, Kim Malz 33:15.
Post time to comments.
Wednesday 111012
Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plateAnthony Mayo 7 rounds + 400m run, Josh Everett 7 rounds + 200m run, Victoria Duncan 6 rounds + 200m run.
Post rounds and fractions of rounds completed to comments.Compare to 040605.
Friday 111014
Deadlift 1-1-1-1-1-1-1 reps
Rob Orlando 555lbs, Pat Barber 462lbs. Post loads to comments.
Compare to 110426.
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-ups
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-upsLaurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs).
Post time to comments.Compare to 110403.
Tuesday 111011
Front squat 2-2-2-2-2-2-2-2-2-2 reps
Danny Nichols 415lbs. Post load(s) to comments.
Friday 111007
Tabata Double-under
The 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.Chris Spealler 40. Post Tabata score to comments.
Monday 111003
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbellsAustin Malleolo 5:48, Josh Everett 6:22, Jesse Bazarnick 6:50, Kristan Clever 8:03 (35lb DBs), Laurie Galassi 8:39 (25lb DBs).
Post time to comments.
Tuesday 111004
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 repsAja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa 185/195/190lbs, Jared Davis 145/165/165lbs.
Post loads to comments.