Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
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.
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.