Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 110306
Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 stepsRussell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14, Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33.
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Saturday 110423
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Rob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
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Compare to 100922.
Abbate
"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean).
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Saturday 110226
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
Dave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53, Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca Voigt 3:26 (65lbs), Camille Leblanc-Bazinet 3:33 (65lbs), Candice Ruiz 3:48 (65lbs).
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Wednesday 110112
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter.
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