Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 130713
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Thursday 130627
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
Saturday 130601
2013 CrossFit Games Regional Event 6
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack
Tuesday 130430
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Thursday 130321
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-upsFor a downloadable PDF of the workout, click here.
Saturday 130223
Seven rounds of:
35 Double-unders
1 SnatchMake one snatch attempt per round.
Thursday 130207
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Saturday 130209
Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Monday 130128
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch boxChristy Phillips 17:25. Post time to comments.
Friday 130125
For time:
75 Handstand push-upsAt the beginning of each minute perform 20 Double-unders.
Michele Letendre 4:37, Dan Bailey 4:59. Post time to comments.