Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 100701
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 SquatsChris Spealler 8:14, Kristan Clever 11:04, Ben Bergeron 11:26, Chris Gosler 14:44, Elyse Umeda 14:50, Rebecca Voigt 18:35, Stacey Kroon 19:40, Trisha Hitchcock 25:37, Miranda Oldroyd 32:27, Mary Lampas 34:35. Post time to comments
Saturday 100703
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch boxEric Magee 23 rounds, Jason Leydon 23 rounds, Kristan Clever 21 rounds + 5 PJ (35lb DB), James Hobart 20 rounds + 5 PJ, Elyse Umeda 20 rounds + 5 PJ (35lb DB, 24" box), Rebecca Voigt 15 rounds + 5 PJ (35lb DB). Post rounds completed to comments.
Tuesday 100629
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 metersThe barbells must be turned around the cone.
Laurie Galassi 17:34 (125lbs / 14lbs / 65lbs), Pat Barber 18:22, Rob Orlando 18:23 (with 20lb vest), Rebecca Voigt 23:39 (115lbs / 16lbs / 65lbs), Elyse Umeda 24:07 (125lbs / 14lbs / 65lbs), Kristan Clever 26:26 (115lbs / 16lbs / 65lbs). Post time to comments.
Wednesday 100630
Clean 3-3-3-3-3-3-3 reps
Saturday 100626
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Sunday 100627
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-upsRob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, James Hobart 15:21 at 355lbs, Becca Voigt 18:18 at 225lbs, Kristan Clever 19:26 at 255lbs, Dave Lipson 8:02 at 507lbs (parallette HSPU), Eric Magee 8:03 at 455lbs (parallette HSPU). Post time and load to comments.
Wednesday 100623
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situpsRebecca Voigt 5:45 (35lb DB), Mikko Salo 5:53 (55lb DB), Kristan Clever 6:03 (35lb DB), Miranda Oldroyd 11:13 (40lb DB). Post time to comments.
Friday 100625
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 poodChris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.
Compare to 100329.
RJ
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-upsRussell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.
Monday 100621
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 BurpeesLet trailing knee gently kiss the ground on each lunge.
Kristan Clever 8:55, Rebecca Voigt 11:05. Post time to comments.
Compare to 090122