Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 110801
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.
Sunday 110731
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yardsJosh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.
Wednesday 110727
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Thursday 110728
Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up
Saturday 110730
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Sunday 110724
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Dave Lipson: 72-100-135-150-162-167-172-177lbs.
Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs.
James Hobart: 53-53-72-72-72-72-72-72lbs.
Kim Malz: 35-50-60-65-67-67-67(fail)-67-67lbs.
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Jackie
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Manion
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Wednesday 110720
Weighted push-up 1-1-1-1-1-1-1 reps
Pat Barber 190lbs, Lucas Zepeda 160lbs, Kevin Montoya 100lbs, Laurie Galassi 90lbs, Danielle Edmundson 75lbs.
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