Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 170111
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats
Thursday 170112
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lungesUse a 60-lb. dumbbell on the lunges.
Linda
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight cleanSet up three bars and storm through for time.
Helen
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Monday 170109
Overhead squat 3-3-3-3-3 reps
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Karen
Karen
For time:
150 wall-ball shots, 20-lb. ball
Saturday 170107
7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope
Sunday 170101
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Tuesday 170103
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges