Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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McCluskey
"McCluskey"
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 metersIf you've got a twenty pound vest or body armor, wear it.
Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
Post time to comments.
Wednesday 110302
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-upsKevin Montoya 8:34, Dave Lipson 9:14, Camille Leblanc-Bazinet 9:16 (55lbs), Chad Wittman 10:42, Elyse Umeda 12:46 (75lbs).
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Friday 110225
Back Squat 3-3-3-3-3 reps
Rob Orlando 405-425-445-465-485(x2)lbs.
Tim Burke 275-315-365-405-415lbs.
Blair Morrison 335-355-375-395-405lbs.
Mike Burke 250-300-350-375-385lbs.
Candice Ruiz 185-205-215-225-235lbs.
Post loads to comments.Compare to 101220.
Saturday 110226
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squatDave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53, Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca Voigt 3:26 (65lbs), Camille Leblanc-Bazinet 3:33 (65lbs), Candice Ruiz 3:48 (65lbs).
Post time to comments.
Thursday 110224
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 repsThese are one-arm squat snatches, alternating arms.
Josh Everett 15:57, Kristan Clever 16:39 (30lb db), Rebecca Voigt 18:14 (30lb db), Katie Hogan 18:54 (30lb db), Pam Eamranond 18:55 (25lb db).
Post time to comments.Compare to 100321.
Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Sunday 110220
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 BurpeesLet trailing knee gently kiss the ground on each lunge.
Lance Cantu 7:41. Post time to comments.
Compare to 100621.
Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 SquatsOR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-upsLance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).
Post your choice of girls and rounds completed to comments.Compare to 100101.
Tuesday 110222
Deadlift 3-3-3-3-3 reps
Jeremy Thiel 405, 435, 455, 465, 485. Post loads to comments.
Compare to 100118.
Eva
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-upsJeremy Thiel 36:43. Post time to comments.
Compare to 100514.