Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 101008
Front squat 1-1-1-1-1-1-1 reps
Dave Lipson 500lbs, Jason Khalipa 365lbs,
Austin Malleolo 135-225-275-300-315-325-330(fail) lbs,
Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.
Post loads to comments.Compare to 090814.
Saturday 101009
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Laurie Galassi 3:03, Mel Ockerby 4:20, Dave Leys 6:59, Kim Malz 7:02,
Mat Frankel 7:45, Pat Barber 7:50.
Post time to comments.
Thursday 101007
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-upsMike Cazayoux 5:15, Cody Hidler 5:15, Austin Malleolo 5:16, Rob Shaffer 5:16, Kristan Clever 5:29 (1 pood), Rebecca Voigt 5:51 (1 pood), Jason Ackerman 6:45.
Post time to comments.Compare to 051025.
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
Tuesday 101005
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
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.