Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 101109
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.
Post loads to comments.Compare to 100226.
Saturday 101106
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascentChris Spealler 15 rounds + 9 thruster, Dave Leys 13 rounds + 7 thruster, Laurie Galassi 12 rounds + 9 thruster (25lb), Pat Burke 11 rounds + 9 thruster (40lb), Austin Malleolo 10 rounds + 9 thruster (20' rope), Kevin Montoya 10 rounds + 7 thruster, Karianne Dickson 11 rounds + 8 thruster (25lb).
Post rounds completed to comments.
Thursday 101104
Snatch one rep every minute on the minute for 15 minutes.
James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo 135-220lbs, Heather Bergeron 95-140lbs.
Post the highest and lowest loads to comments.
Lumberjack 20
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400mMat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24" box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 pood KB, 75lb OH squat, 24" box, 30lb DB), Kevin Montoya 26:16.
Post time to comments.Compare to 091205.
Monday 101101
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-upsIdeally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37.
Post time to comments.
Barbara
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round.
Austin Malleolo 25:51.
Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.
Kevin Montoya 31:29.
Post times to comments.Compare to 100504.
Sunday 101031
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Austin Malleolo 3:01, Camille Leblanc-Bazinet 3:53 (105lbs).
Post time to comments.Compare to 080706.
Thursday 101028
Run 5K
Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron 22:10.
Post time to comments.Compare to 100728.
Friday 101029
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensionsAustin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),
Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments.Compare to 090725.
Monday 101025
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 SquatsHeather Bergeron 155lbs in 12:45. Post load and time to comments.