Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 130216
Hope For Kenya workout is today!
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Friday 130201
Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch boxDeborah Cordner Carson 9:40. Post time to comments.
Monday 130128
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch boxChristy Phillips 17:25. Post time to comments.
Monday 130121
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
Wednesday 130116
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 BurpeesNeal Maddox 8:15. Post time to comments.
Compare to 120201.
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-upsRich Froning: 20/22-20/20-19/20-18/20-17/20 (195lb bench/strict pull-ups).
Post reps for both exercises in all rounds.Compare to 120316.
Wednesday 130109
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double undersJenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.
Compare to 120802.
Thursday 121227
Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps
Thursday 121220
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 poodLindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
Compare to 110509.
Friday 121130
Weighted pull-ups 3-3-3-3-3 reps