Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nasty Nancy
Nasty Nancy
5 rounds for time of:
500-m run
15 overhead squats
15 bar facing burpees♀ 125 lb. ♂ 185 lb.
Reduce reps and/or load to try to finish within 30 minutes.
Thursday 200910
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups
Friday 200904
First Cut
4 rounds for time of:400-m run
3 legless rope climbs
7 squat snatches♀ 130 lb. ♂ 185 lb.
Tuesday 200825
10 1-minute rounds of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.♀ 125-lb. thrusters ♂ 185-lb. thrusters
Pyramid Double Helen
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups♀ 16-kg KB ♂ 24-kg KB
Sunday 200816
2 rounds for time of:
Run 1 mile
100 sit-ups
Friday 200807
5 rounds, each for time of:
Run 400 meters
15 clean & jerksRest 3 minutes between rounds.
♀ 65 lb. ♂ 95 lb.
Friday 200731
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Wednesday 200722
3 rounds for time of:
800-m run
21 toes-to-bars
12 deadlifts♀ 185 lb. ♂ 275 lb.