Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 130216
Hope For Kenya workout is today!
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Monday 121224
Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps
Sunday 121209
Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
Monday 121119
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Monday 120827
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
Tuesday 120710
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascentsChad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05. Post time to comments.
Wednesday 120523
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
Thursday 120412
Five rounds for time of:
Handstand walk 25 yards
50 SquatsAnnie Thorisdottir 7:07. Post time to comments.
Sunday 120401
Five rounds for time of:
Underwater swim 25 yards
50 SquatsGreg Amundson 6:50, Chris Michelmore 7:11. Post time to comments.
Never swim alone: Read about shallow water blackout.
Tuesday 120221
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs.
Post total to comments.Compare to 111030.