Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Horton
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carryShare the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
Servais
Servais
For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
Sunday 150405
Complete as many rounds as possible in 30 minutes of:
800-meter run
35-lb. dumbbell thrusters, 25 reps
400-meter farmers carry, 35-lb. dumbbells
Paul
Paul
5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards
Kevin
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells
Tuesday 111101
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 metersThe barbells must be turned around the cone.
Thursday 110714
Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensionsBill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21.
Post time to comments.
4 Rounds for Time
2 Legless Rope Climbs
13 Box Jumps (30/24 in)
1985 meter Air Bike
7 Squat Cleans (185/115 lb)
9 Strict Pull-Ups
2006 meter Run with a Medicine Ball (20/16 lb)
For Time
71 Back Squats (40/30 kg)
Then, 3 Rounds of:
800 meter Weighted Run (10/7 kg)
20 Snatches (40/30 kg)
19 Kettlebell Swings (24/20 kg)
Finally, perform:
71 Back Squats (40/30 kg)
For Time
38 Heel Claps
Then, 4 Rounds of:
400 meter Run
2 Rope Climbs
20 Burpee Box Jumps (24/20 in)
6 Pull-Ups
Then:
1 mile Run
All with a weight vest (20/14 lb)