Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 120722
2012 Reebok CrossFit Games Chipper
For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps
Saturday 120714
For time:
185 pound Clean & jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean & jerk, 1 rep
Thursday 120712
2012 Reebok CrossFit Games Clean Ladder
Complete the following every 30 seconds for as long as possible:
Clean, 1 repBegin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.
Rob Orlando 315lbs, Katie Hogan 230lbs, Brooke Ence 205lbs.
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Monday 120611
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
Monday 120604
21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Saturday 120526
Clean 3-3-3-3-3-3-3 reps
Aja Barto 185-225-245-255-265-275-290lbs(f).
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Thursday 120517
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
Friday 120518
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
Saturday 120428
2012 CrossFit Games Regional: Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps
Monday 120423
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds