Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 110112
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-upsJosh 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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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.
Thursday 110120
Snatch 1-1-1-1-1-1-1 reps
Jake Rubash 247lbs, Josh Everett 245lbs, Michael Giardina 243lbs, Brandon Pastorek 243lbs, Brandon Phillips 235lbs, Rob Miller 225lbs, Kristan Clever 155lbs, Katie Hogan 155lbs, Rebecca Voigt 120lbs.
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Compare to 100325.
McCluskey
"McCluskey"
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you've got a twenty pound vest or body armor, wear it.
Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
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Saturday 110108
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Kristan Clever 11:07, Annie Thorisdottir 11:29, Chris Spealler 11:44, Austin Malleolo 12:08, Laurie Galassi 12:54 (20" box), Rebecca Voigt 13:09, Josh Everett 15:27, Michael Giardina 15:55, Ken Gall 16:36, Kevin Montoya 17:20, Karianne Dickson 19:09.
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