Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 100605
Northeast Regional Event 1
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-upsRob Orlando 3:44 (4:00 at the Regional but did it again), Stacey Kroon 5:56 (95lb OH squat). Post time to comments.
Tuesday 100406
Overhead Squat 5-5-5-5-5 reps
Monday 100315
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Tuesday 100309
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 repsFor the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Friday 100305
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Friday 100226
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.
Saturday 100130
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Tuesday 100126
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Lumberjack 20
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Monday 091102
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 metersCompare to 060720.