Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 090712
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Friday 090522
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Thursday 090514
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Friday 090424
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Thursday 090423
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Tuesday 090331
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Friday 090227
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Thursday 090205
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Monday 090126
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Friday 090116
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups