Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 170208
For time:
Fran
1-mile runFran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.
Sunday 170129
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters
Friday 170120
15-12-9 reps for time of:
135-lb. thrusters
Muscle-ups
Sunday 170101
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Tuesday 161220
For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Sunday 161211
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time
BSU
BSU
3 rounds for time of:
165-lb. thrusters, 7 reps
15 muscle-ups
165-lb. power snatches, 10 repsBeat Zhou’s time of 15:05, upload video to YouTube, and post link to comments by Wednesday at 5 p.m. PT. Fastest time will win a trip to China to visit Beijing Sports University. Women use 110 lb. Details here.
Saturday 161126
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds
Daniel
Daniel
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups
Artie
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.