Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 110515
Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet
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.
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.