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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Strict Press (Shoulder Press)

7/7

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0:00-1:00 Rest in silence1:00-2:00 7 Squat Cleans (50/35 kg)2:00-3:00 7 Strict Presses (50/35 kg)3:00-4:00 5 Overhead Squats (50/35 kg)4:00-7:00 52 Pull-UpsStarting at 7:00:1 mile Run … [Read more...] about 7/7

Asgard Strength

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From 0:00-8:00, EMOM of:2 Asgard Complexes (2x20/16 kg)*Rest 3 minutesFrom 11:00-19:00, AMRAP of:Asgard Complexes (2x20/16 kg)**1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift … [Read more...] about Asgard Strength

Brett Forte

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400 meter Run (together)Then, 4 Rounds of:40 Medicine Ball Lunges (9/6 kg)14 Devils Presses (20/15 kg)70 Hang Power Cleans (40/27 kg)41 Strict Presses (40/27 kg)400 meter Run (together) … [Read more...] about Brett Forte

Arm Killer

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Tabata Curls (2x5/2.5 lb)Tabata Strict Presses (2x5/2.5 lb)Tabata Bent Over Rows (2x5/2.5 lb)Tabata Side Lateral Raises (2x5/2.5 lb)Tabata Front Lateral Raises (2x5/2.5 lb)During rest, hold the weight in a static position. … [Read more...] about Arm Killer

Ski Bells

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40 Kettlebell Snatches (24/20 kg)20 calorie Ski40 Kettlebell Goblet Squats (24/20 kg)20 calorie Ski40 Kettlebell Clean-and-Presses (24/20 kg)20 calorie Ski40 Kettlebell Swings (24/20 kg)20 calorie Ski … [Read more...] about Ski Bells

Beach Day Pump

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Minute 1: 45 seconds Seated Strict Presses (20/14 lb)15 seconds RestMinute 2:45 seconds Sit-Ups to Push Presses (20/14 lb)15 seconds RestMinute 3:45 seconds Bent Over Rows (20/14 lb)15 seconds RestMinute 4:45 seconds Push-Ups15 seconds RestMinute 5:45 seconds Mountain Climbers15 seconds RestRepeat 4 times … [Read more...] about Beach Day Pump

Kettle Bear 20

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20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)20 Double-Unders20 Single-Arm Overhead Walking Lunges (24/16 kg)20 Double-Unders20 Alternating Kettlebell Snatches (24/16)20 Double-Unders20 Kettlebell Clean-and-Presses (24/16 kg)20 Double-Unders20 Kettlebell Swings (24/16 kg)20 Double-Unders … [Read more...] about Kettle Bear 20

EOD 133

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65 Front Squats (135/95 lb)65 Kettlebell Swings (72/54 lb)16 Partner Over Burpees400 meter Run65 Hang Power Cleans (135/95 lb)65 Single Arm Kettlebell Presses (54/34 lb)16 Partner Over Burpees400 meter Run65 Chest to Bar Pull-Ups65 Box Jumps (30/24 in)16 Partner Over Burpees400 meter Run65 Push-Ups65 Pendlay Barbell Rows (135/95 lb) 16 Partner Over BurpeesEach partner wears a … [Read more...] about EOD 133

Popeye

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30 Curls (2x25/15 lb)30 Strict Presses (2x25/15 lb)30 Lateral Raises (2x25/15 lb)30 Hammer Curls (2x25/15 lb)30 Upright Rows (2x25/15 lb)30 Push Presses (2x25/15 lb)30 Curls (2x25/15 lb)1 minute Rest … [Read more...] about Popeye

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