Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Saturday 200926
21-15-9 reps for time of:
Overhead squats
Toes-to-bars♀ 80 lb. ♂ 115 lb.
Sunday 200913
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls
50 inverted burpees
50 toes-to-bars
Row 50 calories♀ 65-lb. SDHP ♂ 95-lb. SDHP
Saturday 200801
3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Wednesday 200722
3 rounds for time of:
800-m run
21 toes-to-bars
12 deadlifts♀ 185 lb. ♂ 275 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
Monday 200601
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Wall-ball shots♀ 20-lb. ball ♂ 30-lb. ball
Monday 200330
21-15-9 reps, slowly, of:
Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows
Thursday 200227
3 rounds, SLOWLY, of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 hip-back extensions
20 back extensions
20 hip extensions
Sunday 200202
Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 toes-to-bars
9 box jumps♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box