Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 170924
For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.
Monday 170925
For time:
50-cal. row
50 toes-to-bars
Andy
Andy
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
Thursday 170921
9-15-21 reps for time of:
Thrusters
Bar-facing burpeesMen use 95 lb.
Women use 65 lb.
Friday 170922
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-undersMen use 95-lb. barbell
Women use 65-lb. barbell
Monday 170918
5 rounds for time of:
60-second L-sit hold
30-cal. rowEach round, accumulate a total of 60 seconds holding the L-sit.
Wednesday 170920
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Saturday 170916
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent
Loredo
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Tuesday 170912
Hang power clean 3-3-3-3-3-3-3 reps