Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 131202
Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents
Friday 131025
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
Monday 130923
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Saturday 130824
Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps
Saturday 130720
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Wednesday 130703
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Tuesday 130618
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Wednesday 130403
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Sunday 130120
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to barKristan Clever 7:59. Post time to comments.
Compare to 111213.
Monday 121217
Five rounds for time of:
5 Back squats
10 GHD sit-upsTanya Wagner 3:51 at 175 lbs, Josh Wagner 4:04 at 275 lbs.
Post time and loads to comments.