Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 031129
For time:
Run 400 meters
25 left arm snatches
25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches
20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches
15 right arm snatches
15 pull-ups
Run 400 metersUse 1½ pood Kettlebell or 55 pound dumbbell for snatches. Post time to comments.
Sunday 021130
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Saturday 031122
Three rounds for time of:
Run 400 meters
Front Squat 95X21
12 L Pull-ups
Sunday 031123
Three rounds for time of:
Run 400 meters
Hang squat clean 95X21
12 Ring dips
Wednesday 031119
Tabata Sit-ups
Run 1 mile
Tabata Sit-ups
Friday 031121
Three rounds for time of:
Run 400 meters
Deadlift 135X21
12 Handstand Push-ups
Saturday 031115
Complete 3 rounds for time of:
Run 400 meters
BodyweightX10 reps of 7 back squats/12 sit-ups
Thursday 031106
Run 5K
Compare to 030526, 030628, 030722, 030814, 030908, and 030928. Post time to comments.
"Helen"
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-upsThe CrossFit Challenge joins the ranks as "Helen." You saw Helen on 030809. Post time to comments.
Monday 031020
For time:
Run 400 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.
Run 800 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps
Run 400 meters.Snatch from ground and catch as low as possible.