Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 110312
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mileMix and match back extensions and sit-ups as needed.
Sunday 110313
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-upsRussell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball).
Post time to comments.Compare to 101023.
Monday 110314
Behind the neck Jerk 1-1-1-1-1-1-1
Russell Berger: 265-275-285-295-300x-300x-300lbs.
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Tuesday 110308
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Wednesday 110309
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 repsRob Orlando 19 rounds + 3 bench, Jeremy Thiel 16 rounds + 3 bench, Kristan Clever 15 rounds + 2 bench (125lb bench, 155lb squat), Jake Cutting 14 rounds + 3 squat, Russell Berger 13 rounds, Nick Lobotsky 10 rounds + 3 bench.
Post rounds completed to comments.
Thursday 110310
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Lance Cantu 22 min + 11, Kim Malz 21 min + 9, Jose Santiago 18 min + 17.
Post number of minutes completed to comments.Compare to 100926.
Friday 110304
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yardsConnor Martin 12:02, Kim Malz 12:49 (95lbs), Kevin Montoya 13:20, Duncan Martin 10:18 (age 12, 65lbs, 10yds), Jack Marks 11:03 (age 12, 65lbs, 10yds).
Post time to comments.Compare to 100410.
Saturday 110305
Shoulder Press 3-3-3-3-3-3-3
Sunday 110306
Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 stepsRussell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14, Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33.
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Monday 110228
Hang power snatch 3-3-3-3-3 reps