Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 200703
Zeus
3 rounds for time of:
30 wall-ball shots
30 sumo deadlift high pulls
30 box jumps
30 push presses
30-cal. row
30 push-ups
10 body-weight back squats♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box
♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box
Thursday 200702
Jerry
For time:Run 1 mile
Row 2,000 meters
Run 1 mile
Monday 200629
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-upsFor weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Loredo
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
Friday 200626
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Monday 200622
5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches♀ 75 lb. ♂ 115 lb.
Emily
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Sunday 200614
5 rounds for time of:
20 GHD sit-ups
20-cal. row
Wednesday 200610
10-9-8-7-6-5-4-3-2-1 reps for time of:
Body-weight power cleans
Strict handstand push-ups