Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 070925
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Thursday 070913
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Wednesday 070627
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Thursday 070607
Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
Sunday 070506
Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps
Friday 070504
Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Friday 070406
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Sunday 070311
Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps