Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 101004
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Thursday 100930
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 BurpeesPat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 090816.
Friday 101001
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-undersAdd together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
Compare to 100804.
Jerry
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 milePeter Egyed 19:39. Post time to comments.
Compare to 100509.
Monday 100927
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-upsChris Spealler 6:45, Karianne Dickson 9:59 (95lbs). Post time to comments.
Compare to 100310.
Jack
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch boxMikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24"). Post rounds completed to comments.
Thursday 100923
Shoulder Press 3-3-3-3-3-3-3
Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs.
Post loads to comments.Compare to 100303.
Fight Gone Bad!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Austin Malleolo 455, Kevin Houston 418. Compare to 100713.
Sunday 100926
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Tuesday 100921
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-upsAustin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).
Post time to comments.Compare to 091025.