Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nancy
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps
Sunday 160724
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerksMen use 155 lb., women use 105 lb.
Or,
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerksMen use 205 lb., women use 145 lb.
Monday 160725
For time:
12 ring handstand push-ups
225-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups
205-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups
185-lb. overhead squats, 21 reps
20 burpees
Wednesday 160720
Masters Event 1
For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadliftsMen use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.
Thursday 160721
7-km trail run
Find a route that follows the steepest trails in your area.
Saturday 160723
Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile runPartition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.
Sunday 160717
For time:
100 chest-to-bar pull-ups
100 handstand push-ups
100 GHD sit-ups
100 one-legged squats, alternating
Tuesday 160719
Squat clean 1-1-1-1-1-1-1 reps
Angie
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Monti
Monti
5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. snatches, 10 reps