Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 201004
5 rounds for time of:
Run 800 meters
25 overhead squats
25 sumo deadlift high pulls♀ 55 lb. ♂ 75 lb.
Tuesday 201006
Bicouplet 1
21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups♀ 55 lb. ♂ 85 lb.
Friday 201002
Half-Marathon Row
For time:
Row 21,097 meters
Saturday 201003
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
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
Wednesday 200930
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
Saturday 200926
21-15-9 reps for time of:
Overhead squats
Toes-to-bars♀ 80 lb. ♂ 115 lb.
Monday 200928
Complete as much as possible in 20 minutes of:
Reps of body-weight bench press
Feet of legless rope climb (from seated)
Wednesday 200923
21-15-9 reps for time of:
Dumbbell hang squat cleans
Handstand push-ups♀ 35-lb. DBs ♂ 50-lb. DBs
2007
2007
For time:1,000-meter row
Then, 5 rounds of:
25 pull-ups
7 push jerks♀ 85 lb. ♂ 135 lb.