Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Annie
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-upsChris Spealler 4:34, Matt DellaValle 4:47, Keegan Martin 5:07 (age 17), Kevin Montoya 5:12, Danielle Edmundson 5:25, Laurie Galassi 5:26, Lucas Zepeda 5:30, Duncan Martin 6:50 (age 12), Kim Malz 9:06 (GHD), EJ 10:32 (age 9).
Post time to comments.Compare to 100813.
Saturday 110212
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit holdKevin Montoya 8 Rounds + 12 Pull-ups, Kris Clever 6 rounds + 9 pullups, Rebecca Voigt 5 rounds + 15 pullups.
Post rounds completed to comments.
Sunday 110213
Clean and Jerk 1-1-1-1-1-1-1 reps
Duncan Martin 90lbs (age 12, 85lb BW), Jack Marks 95lbs (age 12, 90lb BW), Keegan Martin 225lbs (age 17, 145lb BW), Connor Martin 255lbs.
Post loads to comments.Compare to 100516.
Monday 110214
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.
Josh Everett 50-70-90-90-100lbs. Post loads to comments.
Compare to 100505.
Wednesday 110209
Run 5K
Lance Cantu 19:54, Josh Everett 20:49. Post time to comments.
Compare to 101028.