Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 170524
2017 Regional Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squatsMen use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Wednesday 170517
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats
Friday 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps
Thursday 170302
Overhead squat 3-3-3-3-3 reps
Monday 170116
5 rounds for time of:
Run 800 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps
Monday 170109
Overhead squat 3-3-3-3-3 reps
Saturday 161224
Dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
Nukes
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max repsDo not rest between rounds. Post run times and reps completed for each exercise to comments.
Compare to 140415.
Saturday 161112
Overhead squat 1-1-1-1-1-1-1 reps
Saturday 161105
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-upsMen use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box