Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 100617
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yardsKristan Clever 11:32, Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.
Thursday 100610
Deadlift 5-5-5-5-5 reps
Friday 100611
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dipsKristan Clever 5:49, Becca Voigt 8:45. Post time to comments.
Compare to 091118
Sunday 100606
South Central Regional Event 4
For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 metersDeric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean). Post time to comments.
Monday 100607
Northwest Regional Event 4
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 poodChris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments.
Wednesday 100609
Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-undersMike Burke 8.0 rounds. Post rounds and fractions of rounds to comments.
Wednesday 100602
Four rounds, each for time of:
800 meter runRest as needed between efforts.
Randy
"Randy"
75 pound Power snatch, 75 reps for time.
Saturday 100605
Northeast Regional Event 1
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-upsRob Orlando 3:44 (4:00 at the Regional but did it again), Stacey Kroon 5:56 (95lb OH squat). Post time to comments.