Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 090901
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-upsIf you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Saturday 090829
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Monday 090810
Four rounds, each for time of:
800 meter runRest as needed between efforts.
Wednesday 090805
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Nicole
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Nancy
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Thursday 090709
Four rounds for time of:
Run 400 meters
50 Squats
Badger
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters