Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 101227
Split Jerk 1-1-1-1-1-1-1 reps
Dave Lipson 355lbs, Austin Malleolo 295lbs, Annie Thorisdottir 206lbs, Candice Ruiz 200lbs.
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Tuesday 101228
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-upsKevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs).
Post time to comments.Compare to 100330.
Thursday 101223
Tabata "Bottom to Bottom" Squat
Run 1 mileClock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Austin Malleolo 18/6:17.
Post Tabata score and mile time to comments.Compare to 041117.
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.
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).
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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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