Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 110517
Thruster 2-2-2-2-2-2-2
Rob Orlando 205-225-245-265-285-305(fail)-305(fail)lbs.
Kristan Clever 145-155-160-165-165-150lbs.
Katie Hogan 145-155-165-175-180-180lbs.
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Thursday 110519
Weighted pull-ups 2-2-2-2-2-2-2 reps
Michelle Kinney: 20-25-30-35-40-40-45lbs at 135lb BW.
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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).
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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.
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).
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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.
Wednesday 110504
Front Squat 5-5-5-5-5 reps
Dave Lipson: 405, 415, 425, 430, 435lbs.
Post loads to comments.Compare to 090109.