Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Wednesday 101027
Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbowsAustin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs).
Post rounds completed to comments.
Saturday 101023
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-upsKevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball), Kim Malz 8:05 (20lb ball).
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Sunday 101024
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squatDave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).
Post time to comments.Compare to 100305.
Bulger
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-upsKevin Montoya 18:20, Heather Bergeron 19:23, Michael Giardina 19:54,
Kim Malz 29:16 (95lbs).
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Wednesday 101020
Thruster 1-1-1-1-1-1-1 reps
Michael Giardina 264lbs, Heather Bergeron 165lbs.
Post loads to comments.Compare to 091007.
Brenton
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feetDo three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).
Post time to comments.
Saturday 101016
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 repDave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs
Rebecca Voigt: Squat 215, Press 105, Deadlift 350. Total 670lbs
Kim Malz: Squat 235, Press 95, Deadlift 275. Total 605lbs
Post total to comments.Compare to 100724.