Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 131120
For time:
15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups
Sunday 131110
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Friday 131108
2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Thursday 131031
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 poundsHold 25 pound plate or dumbbell to chest for back extensions.
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
Wednesday 131016
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Thursday 130926
Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards
15 foot L-rope climb, 1 ascent
10 One-legged overhead squats, PVC pipe
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
Sunday 130630
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat