Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 111006
Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatchAustin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs.
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Thursday 110929
Snatch 1-1-1-1-1-1-1 reps
Michael Giardina 250lbs, Chuck Carswell 250lbs, Pat Barber 242lbs.
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Friday 110930
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Carse
"Carse"
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20" box).
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Monday 110926
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" boxAdrienne Briggs 10 rounds + 6 wall ball (20" box, 14lb ball), Maggie Dabe 8 rounds + 8 toes to bar (20" box, 14lb ball), Laura Dziak 7 rounds + 7 wall ball (20" box, 14lb ball).
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Wednesday 110928
CrossFit Games Event 10
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
Santiago
"Santiago"
Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-upsRob Orlando 28:59, Kristan Clever 39:33 (as Rx'd), Rebecca Voigt 46:21 (as Rx'd), Katie Hogan 70:20 (as Rx'd).
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Sunday 110925
Deadlift 3-3-3-3-3 reps
Austin Malleolo 525lbs, Spencer Hendel 525lbs, Cole Dick (age 15) 425lbs, Candice Ruiz 310lbs, Alyssa Ross (age 17) 300lbs.
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Sunday 110918
Split Jerk 1-1-1-1-1-1-1 reps
Max Mormont 400lbs, Spencer Hendel 330lbs, Josh Everett 325lbs, James Hobart 315lbs, Austin Malleolo 305lbs, Gillian Formaneck 154lbs.
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