Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Servais
Servais
For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
Thursday 150604
20 25-yard swim sprints
Rest as needed between efforts.
Wednesday 150527
6 400-meter sprints
Rest as needed between efforts.
Capoot
Capoot
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
Saturday 150516
10 100-meter sprints
Rest as needed between efforts.
Friday 150508
For time:
1-mile run
135-lb. overhead squats, 50 reps
100 GHD sit-ups
150 double-unders
135-lb. sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches
Monday 150504
5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters
2013 Regional Event 7
2013 Regional Event 7
4 rounds for time of:
15-ft. rope climbs, 2 ascents
100-ft. sprint
225-lb. squat cleans, 4 reps
100-ft. sprint
2011 Regional Event 1
2011 Regional Event 1
For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters