Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 110123
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Monday 110124
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Monday 110117
Five rounds of:
15' Rope climb, max reps in 3 minutesKevin Montoya: 13, 11, 9, 8, 9.
Lance Cantu: 12, 8, 9, 8, 7.
Candice Ruiz: 8, 7, 7, 6, 5.
Brandon Pastorek: 8, 7, 6, 6, 6.
Michelle Benedict: 6, 6, 6, 5, 5.
Post reps for each round to comments.
Wednesday 110119
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds eachJosh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb).
Post time to comments.
Thursday 110120
Snatch 1-1-1-1-1-1-1 reps
Jake Rubash 247lbs, Josh Everett 245lbs, Michael Giardina 243lbs, Brandon Pastorek 243lbs, Brandon Phillips 235lbs, Rob Miller 225lbs, Kristan Clever 155lbs, Katie Hogan 155lbs, Rebecca Voigt 120lbs.
Post loads to comments.Compare to 100325.
Friday 110121
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legsKevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56, Rebecca Voigt 27:11.
Post time to comments.Compare to 040712.
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dipsJosh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments.Compare to 100613.
Sunday 110116
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Tuesday 110111
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 repsChris Spealler 9:45, Kevin Montoya 13:33, Michael Giardina 13:36, Kristan Clever 13:59 (16lb ball, 95lb clean), Brandon Phillips 17:18, Lance Cantu 18:36, Jeremy Thiel 19:47, Lindsey Smith 20:13 (14lb ball, 95lb clean), Laura Demarco 20:59 (14lb ball, 95lb clean).
Post time to comments.
Wednesday 110112
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-upsJosh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter.
Post rounds completed to comments.