Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 110324
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ballKeegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14). Post time to comments.
Wednesday 110316
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatchesThe Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kgFor a downloadable PDF of the workout, click here.
CrossFit Games Open 11.1 workout instructions - video [wmv] [mov]
Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Thursday 110317
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Rob Orlando: 255lb OHS, 385lb FS, 485lb BS
Dave Leys: 250lb OHS, 270lb FS, 300lb BS
Post loads to comments.Compare to 101109.
Weaver
"Weaver"
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Sunday 110320
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascentChris Spealler 4:47. Post time to comments.
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.
Post loads to comments.
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.