Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Shoulder Press (8x2 @80%)Every 1:15
For Time:100 Wall Balls (20/14)50 Cal. Row30 Burpee Pull Ups
For Time:800m Run15 Power Snatch (135/95)400m Run15 Power Snatch (135/95)800m Run
"Ralph"4 Rounds for time of:8 Deadlifts, 250#16 Burpees3 Rope Climbs, 15'600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click here
Shoulder Press (8x2 @80%)
Every 1:15
For Time:
100 Wall Balls (20/14)
50 Cal. Row
30 Burpee Pull Ups
"Joshie"3 Rounds for time of:21 Dumbbell Snatch Right Arm, 40#21 L-Sit Pull-ups21 Dumbbell Snatch Left Arm, 40#21 L-Sit Pull-ups*Squat, Not Power Snatches*In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.To learn more about Joshie click here
"Jerry"
For Time:
1-Mile Run
2k Row
1-Mile Run
For Time:
200 Double Unders
100 Shoulder to Overhead (75/55)
50 T2B
Every 1:30
Shoulder Press (5x6 @70%)
Then, For Time:
3 rds
1000m Bike erg
25 Deadlifts (225/155 lb)
For Time: 21-18-15-12-9-6-3 Thrusters (95/65) GHD's
Shoulder Press (4x8 @65%) - Every 1:45
For Time:
90 Yard Sled Push (4x45/3x45)
60 Back Squats (135/95)*
30 SHSPU
* Back squats are from the floor *