Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Wednesday 070110
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Monday 070101
Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps
Nancy
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Tuesday 070102
Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps
Nicole
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Michael
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Saturday 061209
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups