Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 110609
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
Friday 110610
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Monday 110606
Snatch balance 1-1-1-1-1-1-1
Allison Bishop 133-138-153-158-163-168-173lbs.
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Moon
"Moon"
Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascentAlternate feet in the split snatch sets.
Kristan Clever 12:22 (30lb dbs), Rebecca Voigt 14:50 (30lb dbs), Katie Hogan 19:52 (30lb dbs). Post time to comments.
Saturday 110604
2011 CrossFit Games Regional Workout 4
For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps
Sunday 110605
2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Wednesday 110601
Power clean 1-1-1-1-1-1-1 reps
Rob Orlando 295-315f-315-325f-325f-325f-325f lbs.
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Amanda
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Tuesday 110531
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
Tuesday 110524
Five rounds for time of:
Swim 50 meters
25 Push-upsMichael Giardina 10:12. Post time to comments.