Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 100822
400 meter Walking lunge
Kristan Clever 8:35, 382 steps, Kim Malz 9:15, Graham Holmberg 10:24, Rebecca Voigt 10:36, 376 steps, Bonnie Weinberger 13:09, Katie Hogan 14:31. Post time and number of steps to comments.
Compare to 091125.
Monday 100816
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.
Tuesday 100817
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.Kristan Clever 1mile 210meters, Becca Voigt 1mile 50meters. Post distance to comments.
Wednesday 100818
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swingsMikko Salo 21 rounds, Graham Holmberg 19 rounds + 3 HSPU, Chris Spealler 15 rounds + 1 HSPU (with 20lb vest), Kristan Clever 15 rounds (2 pood KB), Rebecca Voigt 7 rounds (2 pood KB). Post rounds completed to comments.
Compare to 091027.
Annie
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-upsKim Malz 5:00, Dave Castro 8:00 (GHD). Post time to comments.
Compare to 100518.
Saturday 100814
Weighted pull-ups 1-1-1-1-1-1-1 reps
Dave Lipson 165lbs (BW 215lbs). Post loads and body weight to comments.
Compare to 100314.
SQT
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twiceDave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever 5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.
ADAMBROWN
"ADAMBROWN"
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 repsMikko Salo 21:59, Kristan Clever 27:15 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean), Peter Egyed 28:28, Rebecca Voigt 30:20 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean). Post time to comments.
Coe
"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-upsMikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.
Sunday 100808
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)Kristan Clever 10 rounds + 7 squats (135lb squat, 35lb DB), Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB). Post rounds completed to comments.