Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 141111
Inverse Tabata shoulder press, 155 lb.
Inverse Tabata front squat, 245 lb.
Inverse Tabata deadlift, 365 lb.The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.
Wednesday 141112
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Saturday 141108
Thruster 1-1-1-1-1-1-1 reps
Barbara
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely 3 minutes between each round. Post times to comments.
Compare to 130907.
Friday 141107
4 rounds for time of:
Run 400 meters
20 ring dips
Fran
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-upsCompare to 140301.
Upload video to YouTube with your name and "CrossFit Fran Contest 141104" in title and then post link, time and your age to comments by 5 p.m. PT, Monday, Nov. 10. Prize of $500 will be awarded to:
Youngest and oldest person with a sub-3:00 Fran
Youngest and oldest person with a sub-5:00 Fran
Youngest and oldest person with a sub-10:00 Fran
Youngest and oldest person with a sub-15:00 FranMen use 95 lb., women use 65 lb.
Wednesday 141105
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Ozzy
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run
Monday 141103
5 rounds for time of:
135-lb. deadlift, 9 reps
135-lb. hang power snatch, 6 reps
135-lb. overhead squat, 3 reps