Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Grace
"Grace"
For time:
135 pound Clean and Jerk, 30 repsOR
"Isabel"
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.
Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.
Post your choice of girls and time and load to comments.Compare to 090508 or 110819.
Monday 110829
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs
Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs
Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs
Alyssa Ross (age 17): Squat 215, Press 95, Deadlift 315. Total 625lbs
Katie Fairman: Squat 230, Press 95, Deadlift 275. Total 600lbs
Post total to comments.
Compare to 110513.
Saturday 211002
Heavy Grace
30 clean and jerks for time
Pick a load that is heavier than the last time you performed Grace.
Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.
Post time and load to comments.
Scaling:
Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.
Intermediate Option:
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.
Beginner Option:
30 clean and jerks for time
♀ 35 lb. ♂ 55 lb.
Friday 110624
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Keegan Martin 11:04 at 135lbs (age 17), Alyssa Ross 13:37 at 95lbs (age 17).
Post load and total time to comments.
Compare to 050611.
Isabel
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs). Post time and load to comments.
Compare to 080922.