Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 101224
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 repsAnnie Thorisdottir 4:49 (50Kg), Kristan Clever 5:55 (105lbs), Rebecca Voigt 6:55 (105lbs). Post time to comments.
Compare to 100408.
Bull
"Bull"
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mileKristan Clever 35:37 (95lbs), Austin Malleolo 40:10, Josh Courage 45:40, James Hobart 47:30, Kevin Montoya 48:32, Jason Ackerman 54:24.
Post time to comments.
Nutts
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plateKristan Clever 17:06 (205lb dead, 30" box, 16lb ball, 35lb plate), Jason Khalipa 17:28, Kevin Montoya 17:39, Rebecca Voigt 20:52 (205lb dead, 30" box, 16lb ball, 35lb plate).
Post time to commentsCompare to 100528.
Monday 101220
Back Squat 3-3-3-3-3 reps
Dave Lipson 505lbs, Austin Malleolo 390lbs, Kristan Clever 270lbs, Rebecca Voigt 200lbs.
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Randy
"Randy"
75 pound Power snatch, 75 reps for time.
Dave Lipson 2:40, Jeremy Thiel 2:50, Lisa Thiel 3:05 (45lbs), Austin Malleolo 3:22.
Post time to comments.Compare to 100603.
Thursday 101216
Three rounds of:
10 Weighted pull-ups
30 Back extensionsKim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 with 24kg KB, Pat Barber 5:43 with 2 pood KB, Mark Rosen 6:37 with 50lb vest, Jake Cutting 7:11 with 24kg KB.
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Saturday 101218
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 repsKristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).
Post rounds completed to comments.
Whitten
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ballAustin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.
Tuesday 101214
Three rounds of:
10 Deadlifts
30 GHD situpsMikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs.
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Wednesday 101215
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 repsJames Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.
Kevin Montoya: SP 170lbs, PP 190lbs, PJ 190lbs.
Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.
Mel Ockerby: SP 109lbs, PP 137lbs, PJ 137lbs.
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