Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Jackie
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-upsMikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.
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Thursday 101118
Hang power clean 3-3-3-3-3-3-3 reps
Dave Lipson 305lbs, Tim Burke 255lbs, Mike Burke 240lbs, Austin Malleolo 233lbs, Mike McKenna 225lbs, James Hobart 218lbs, Katie Hogan 185lbs, Crystal McReynolds 175lbs, Heather Bergeron 171lbs, Rebecca Voigt 170lbs, Kristan Clever 163lbs, Miranda Oldroyd 150lbs, Michelle Kinney 145lbs.
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Saturday 101120
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-undersAustin Malleolo 7:51, Kevin Montoya 8:58, Rich Fronning Jr. 9:14, Travis Holley 9:42, Rob Orlando 10:19, Laurie Galassi 10:36 (125lbs), Kristan Clever 10:40 (135lbs), Chris Gosler 12:15, Danielle Edmundson 13:08 (125lbs), Rebecca Voigt 13:29 (135lbs), Elyse Umeda 14:08 (125lbs), Heather Bergeron 14:09 (135lbs).
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Sunday 101114
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 DeadliftsRob Orlando 405lbs, 5 rounds + 3 deads.
Tim Burke 405lbs, 5 rounds + 300m.
Pat Sherwood 405lbs, 5 rounds + 100m.
Kevin Montoya 345-415lbs, 5 rounds.
Rebecca Voigt 285lbs, nearly 5 rounds.
E.C. Synkowski 195lbs, 4 rounds + 300m.
Dave Lipson 500lbs, 4 rounds.
Tuesday 101116
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Dave Lipson 215lbs, James Hobart 163lbs, Austin Malleolo 163lbs, Lindsey Valenzuela 140lbs, Katie Hogan 137lbs, Kristan Clever 135lbs, Rebecca Voigt 117lbs, Michelle Kinney 115lbs.
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Wednesday 101117
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar holdLaurie Galassi 7 rounds + 22sec squat, Danielle Edmundson 7 + 19sec squat, Kevin Montoya 6 rounds + 10sec L-sit, Kristan Clever 6 rounds (freestanding HS), Jason Ackerman 6 rounds, Austin Malleolo 5 rounds + 22sec chin-over, Rebecca Voigt 5 rounds + squat (freestanding HS), Heather Bergeron 5 rounds + 10sec squat, Katie Hogan 5 rounds + HS, Mel Ockerby 4 rounds + 15sec chin-over (freestanding HS).
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Wednesday 101110
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situpsKristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).
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Nancy
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 repsAustin Malleolo 10:16, Dave Leys 11:05, Karianne Dickson 11:50 (65lbs), Kevin Montoya 13:20.
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Blake
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-upsMikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24" box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24" box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24" box, 16lb ball).
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Monday 101108
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-upsRich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),
E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).
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