Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Jackie
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Wednesday 130508
21-15-9 reps for time of:
Handstand push-ups
Pull-ups
Thursday 130502
For time:
100 L-Pull-ups
Tuesday 130430
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Monday 130415
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Thursday 130411
For time:
95 pound Thruster, 45 reps
45 Pull-ups
Thursday 130404
CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-upsIf 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.For a downloadable PDF of the workout, click here.
Sunday 130331
Five rounds for time of:
205 pound Power clean, 3 reps
10 Burpee pull-ups
Saturday 130309
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Friday 130215
Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 BurpeesScott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.