Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 100712
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Thursday 100708
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-upsChris Spealler 6:42, Eric O'Connor 7:01. Post time to comments.
Compare to 090821
Johnson
"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 repsRob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.
Sunday 100704
Bike 30K
Luce
"Luce"
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 SquatsRob Orlando 24:19. Post time to comments.
Wednesday 100707
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 poodJosh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB). Post time to comments.
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