Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Jeremy
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
BurpeesKeegan Martin 3:53 (age 17), Duncan Martin 7:05 (45lbs, age 12), Jack Marks 7:23 (45lbs, age 12).
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Sunday 110213
Clean and Jerk 1-1-1-1-1-1-1 reps
Duncan Martin 90lbs (age 12, 85lb BW), Jack Marks 95lbs (age 12, 90lb BW), Keegan Martin 225lbs (age 17, 145lb BW), Connor Martin 255lbs.
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Compare to 100516.
Sunday 230430
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb
Friday 110304
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards
Connor Martin 12:02, Kim Malz 12:49 (95lbs), Kevin Montoya 13:20, Duncan Martin 10:18 (age 12, 65lbs, 10yds), Jack Marks 11:03 (age 12, 65lbs, 10yds).
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Compare to 100410.
Tuesday 110913
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Pat Barber: OHS 265lbs, FS 330lbs, BS 370lbs.
Elyse Umeda: OHS 185lbs, FS 195lbs, BS 255lbs.
Duncan Martin (age 13): OHS 85lbs, FS 115lbs, BS 145lbs.
Jack Marks (age 13): OHS 85lbs, FS 115lbs, BS 145lbs.
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Compare to 110317.