Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 140604
21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups
Alexander
Alexander
5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.
Helton
Helton
3 rounds for time of:
Run 800 meters
50-lb. dumbbell squat clean, 30 reps
30 burpees
Thursday 140508
Clean and jerk 1-1-1-1-1-1-1 reps
Thursday 140501
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Tuesday 140429
For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders
Saturday 140426
For time:
135-lb. clean and jerks, 50 reps
Saturday 140419
Masters Qualifier Event 1
1-rep-max clean
Then, Masters Qualifier Event 4
For time:
100 pull-ups
100 wall-ball shots, 20-lb. ballRest as needed between the clean and the couplet. Post load and time to comments.
Nukes
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max repsDo not rest between rounds. Post run times and reps completed for each exercise to comments.
Wednesday 140402
Hang squat clean 5-5-3-3-3-1-1-1-1 reps