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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Jerk

Power Hour

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On the 0:00, perform:30 Clean-and-Jerks (225/155 lb)On the 10:00, perform:30 Deficit Handstand Push-Ups (6/4 in)30 Bar Muscle-UpsOn the 20:00, perform:1 mile RunOn the 40:00, perform:30 Snatches (135/95 lb)On the 50:00, perform:10 Legless Rope Climbs300 foot Handstand WalkFinally, on the 60:00, perform:150/100 calorie Assault Bike … [Read more...] about Power Hour

Valentine’s With the Girls

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200 meter Run"Grace"15 Clean-and-Jerks (135/95)"Helen"400 meter Run21 Kettlebell Swings (24/20 kg)12 Pull-Ups2 Rounds of "Nancy:"400 meter Run15 Overhead Squats (95/73 lb)3 Rounds of "Cindy:"5 Pull-Ups10 Push-Ups15 Air Squats"Fran"9 Thrusters (95/73 lb)9 Pull-Ups"Isabel"15 Snatches (135/95 lb)Finally, perform:200 meter Run … [Read more...] about Valentine’s With the Girls

The Hammy

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1,000 meter Row7 Squat Clean-and-Jerks (135/95 lb)50 Push-Ups7 Squat Clean-and-Jerks (135/95 lb)50 Sit-Ups7 Squat Clean-and-Jerks (135/95 lb)50 Box Jumps (24/20 in)7 Squat Clean-and-Jerks (135/95 lb)50 Pull-Ups7 Squat Clean-and-Jerks (135/95 lb)1,000 meter Run … [Read more...] about The Hammy

Crain

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34 Push-Ups50 yard Sprint34 Deadlifts (135/95 lb)50 yard Sprint34 Box Jumps (24/20 in)50 yard Sprint34 Clean-and-Jerks (95/65 lb)50 yard Sprint34 Burpees50 yard Sprint34 Wall Ball Shots (20/14 lb)50 yard Sprint34 Pull-Ups50 yard Sprint … [Read more...] about Crain

Santora

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1 minute Squat Cleans (155/105 lb)1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)1 minute Deadlifts (245/165 lb)1 minute Burpees1 minute Jerks (155/105 lb)1 minute Rest between rounds … [Read more...] about Santora

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