Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 170210
Cameron
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps, 24-in. box
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s", 20-lb. ball
50 sit-ups
15-ft. rope climbs, 5 ascents
Saturday 161231
5 rounds for time of:
20 L pull-ups
16 ring dips
Elizabeth
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Friday 160930
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Elizabeth
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Friday 160708
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Wednesday 160615
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Saturday 160611
5 rounds for max reps of:
1 ½ body-weight deadlifts
Dips
Tuesday 160524
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
95-lb. overhead squats, 15 reps
Thursday 160414
Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups