Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 110511
Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-undersDave Lipson 9:03, Kristan Clever 14:04 (135lb OHS, 40lb dbs).
Post time to comments.
Thursday 110512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-upsKeegan Martin (age 17) 7 rounds + 5 MU, Kristan Clever 7 rounds, Kevin Montoya 7 rounds, Jake Cutting 6 rounds + 6 MU, Rebecca Voigt 5 rounds, Philip Lamborn (age 17) 5 rounds.
Post rounds completed to comments.
Friday 110513
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 repKristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs
Post total to comments.Compare to 110116.
Saturday 110507
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-upJosh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24" box, 75lbs), Lindsey Valenzuela 9:44 (24" box, 75lbs).
Post time to comments.
Sunday 110508
Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees
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.