Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Cindy
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsOR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Tuesday 141223
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Spehar
Spehar
For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 milesPartition the thrusters, pull-ups and run as needed.
Saturday 141206
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
95-lb. back squats, 20 reps
30 double-unders
Tuesday 141202
Weighted pull-ups 5-5-5-5-5-5-5-5-5-5 reps
Wednesday 141203
For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps
Wednesday 141119
3 rounds for time of:
50 hip extensions
25 strict pull-ups
Saturday 141115
4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps
Barbara
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely 3 minutes between each round. Post times to comments.
Compare to 130907.
Fran
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-upsCompare to 140301.
Upload video to YouTube with your name and "CrossFit Fran Contest 141104" in title and then post link, time and your age to comments by 5 p.m. PT, Monday, Nov. 10. Prize of $500 will be awarded to:
Youngest and oldest person with a sub-3:00 Fran
Youngest and oldest person with a sub-5:00 Fran
Youngest and oldest person with a sub-10:00 Fran
Youngest and oldest person with a sub-15:00 FranMen use 95 lb., women use 65 lb.