Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Double DT
Double DT
10 rounds for time of:12 deadlifts
9 hang power cleans
6 push jerks♀ 105 lb. ♂ 155 lb.
Friday 200904
First Cut
4 rounds for time of:400-m run
3 legless rope climbs
7 squat snatches♀ 130 lb. ♂ 185 lb.
Tuesday 200901
Midline March
3 rounds for time of:25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge♀ 115-lb. OH lunge ♂ 155-lb. OH lunge
Fournier
Fournier
For time:50 shoulder-to-overheads
50-ft. arm-over-arm sled pull
40 burpees
50-ft. arm-over-arm sled pull
30 sumo deadlift high pulls
50-ft. arm-over-arm sled pull♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP
For the sled pull, use a load that is challenging but doesn’t require extended rest periods.
Saturday 200829
2009 Couplet
3 rounds for time of:30 wall-ball shots
30 squat snatches♀ 14-lb. ball, 45-lb. snatch
♂ 20-lb. ball, 75-lb snatch
Sunday 200823
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks♀ 145 lb. ♂ 205 lb.
Wednesday 200819
4 rounds for time of:
Row 500 meters
Rest 3 minutes
Pyramid Double Helen
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups♀ 16-kg KB ♂ 24-kg KB
Sunday 200816
2 rounds for time of:
Run 1 mile
100 sit-ups
2008 CrossFit Games Final
2008 CrossFit Games Final
For time:
30 squat clean and jerks♀ 105 lb. ♂ 155 lb.