Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 110406
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound JerkHeather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Friday 110401
30 Muscle-ups for time
Brandon Pastorek 4:20. Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 100326.
Saturday 110402
Five rounds for time of:
Run 400 meters
5 Back squatsRussell Berger 12:17 at 315lbs. Post load and time to comments.
Tuesday 110329
Thruster 3-3-3-3-3-3-3
Rob Orlando 245lbs, Brandon Pastorek 110kg. Post loads to comments.
Compare to 100327.
Wednesday 110330
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" boxPaige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Friday 110325
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Abbate
"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 MilePeter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean).
Post time to comments.
Monday 110328
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dipsRussell Berger 5:50, Kim Malz 12:31. Post time to comments.
Tuesday 110322
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-upsKristan Clever 9:56 (1pood KB), Michelle Kinney 15:10 (1.5 pood KB).
Post time to comments.Compare to 100430.