Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 110509
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 poodKim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Post rounds completed to comments.
Sunday 110501
Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 repsSet up rings and box such that heels are at the height of the bottom of the rings.
Austin Malleolo 16:30, Chad Wittman 16:43.
Post time to comments.
Jeremy
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
BurpeesKeegan Martin 3:53 (age 17), Duncan Martin 7:05 (45lbs, age 12), Jack Marks 7:23 (45lbs, age 12).
Post time to comments.Compare to 080725.
Wednesday 110504
Front Squat 5-5-5-5-5 reps
Dave Lipson: 405, 415, 425, 430, 435lbs.
Post loads to comments.Compare to 090109.
Griff
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwardsMichael Winchester 10:13, Lance Cantu 10:16.
Post time to comments.Compare to 100202.
Jackie
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Wednesday 110427
CrossFit Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Moore
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Saturday 110423
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascentsRob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
Post time to comments.Compare to 100922.
Tabata Something Else
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.