Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 201215
For 20 minutes:
10 dumbbell thrusters
10 pull-upsMultiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
Compare to 031227.
Monday 201109
Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Wednesday 201028
Happy Star
5-7-9-11 reps for time of:Burpees, jumping over an object
Thrusters, increasing load each roundRun 200 meters at the start of each round
♀ 95-105-110-115-lb. thrusters
♂ 135-145-155-165-lb. thrusters
Thursday 201015
3 rounds for time of:
500-m row
25 thrusters
15 pull-ups♀ 35 lb. ♂ 45 lb.
Tuesday 200929
2012 Chipper
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb. clean
♂ 155-lb. OHS, 24-in. box, 135-lb. thruster, 205-lb. clean
Friendly Fran
Friendly Fran
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups♀ 85 lb. ♂ 115 lb.
Reduce reps and/or loading to try to finish within 12 minutes.
Heavy 17.5
Heavy 17.5
10 rounds for time of:9 thrusters
35 double-unders♀ 85 lb. ♂ 125 lb.
Tuesday 200825
10 1-minute rounds of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.♀ 125-lb. thrusters ♂ 185-lb. thrusters
Fran
Fran
21-15-9 reps for time of:Thrusters
Pull-ups♀65 lb. ♂95 lb.
Saturday 200704
DG
Complete as many rounds as possible in 10 minutes of:8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges♀ 25-lb. DBs ♂ 35-lb. DBs