Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Karen
"Karen"
For time:
150 Wallball shots, 20 pound ballMat Frankel 5:17, Spencer Hendel 5:56 (30lb ball). Post time to comments.
Compare to 100513.
Ledesma
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 repsRussell Berger 14 rounds + 3 HSPU (5" deep HSPU), Heather Bergeron 10 rounds + 12 cleans (1" deep HSPU, 14lb ball), Austin Malleolo 10 rounds + 3 HSPU (shoulder to parallette), Kevin Montoya 10 rounds + 2 HSPU (head to floor HSPU), Kristan Clever 8 rounds + 9 cleans (6" deep HSPU), Rebecca Voigt 4 rounds (6" deep HSPU).
Post rounds completed to comments.
Tuesday 110201
For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-upsAustin Malleolo 6:50, Russell Berger 7:37, Brandon Pastorek 8:22, Kevin Montoya 9:42, Nicole Christensen 16:03 (95-65-45lb thrusters, 20-10lb pull-ups).
Post time to comments.
Wednesday 110202
Overhead Squat 1-1-1-1-1-1-1 reps
Austin Malleolo 300lbs, Brandon Pastorek 275lbs, Kristan Clever 215lbs, Katie Hogan 210lbs, Rebecca Voigt 200lbs, Michelle Benedict 180lbs, Candice Ruiz 180lbs, Michelle Kinney 170lbs.
Post loads to comments.Compare to 100619.
Friday 110204
Snatch balance 3-3-3-3-3
Kristan Clever 165lbs. Post loads to comments.
Monday 110131
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter RunRussell Berger 8:31, Eric O'Connor 9:21, Lance Cantu 10:26, Heather Bergeron 10:31 (155lbs), Kevin Montoya 10:54, Kelly Jo Smith 11:05 (155lbs), Nicole Christensen 12:42 (155lbs).
Post time to comments.
Saturday 110129
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensionsJosh Everett 12:30, Matt Chan 13:55, Kevin Montoya 14:48.
Post time to comments.Compare to 070210.
Tuesday 110125
Three rounds for time of:
12 Muscle-ups
75 SquatsKristan Clever 8:48, Rob Orlando 9:03, Kevin Montoya 9:29, Brandon Pastorek 10:36, Michelle Benedict 13:01.
Post time to comments.Compare to 100104.
Holbrook
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minuteJosh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs), Rebecca Voigt 0:49-0:53 (80lbs), Pam Eamranond 0:55-1:31 (80lbs).
Post fastest and slowest rounds to comments.
Friday 110128
Clean 3-3-3-3-3-3-3 reps
Josh Everett 308lbs. Post loads to comments.
Compare to 100630.