Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 170517
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats
Friday 170519
2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squatsMen wear a 20-lb. vest
Women wear a 14-lb. vest
Friday 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps
Monday 170508
Complete as many rounds as possible in 12 minutes of:
Run 200 meters
50-ft. handstand walk
30-second handstand hold
Miron
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Wes
Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
Monday 170410
4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters
Friday 170407
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Wednesday 170329
5 rounds for time of:
Run 400 meters
185-lb. deadlifts, 21 reps