Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Midline March
Midline March
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb.
Wednesday 140723
Overhead squat 1-1-1-1-1-1-1 reps
Triple 3
Triple 3
For time:
Row 3,000 meters
300 double-unders
Run 3 miles
Sunday 140720
Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-upRest at least 2 minutes between exercises. Post total reps completed to comments.
Tuesday 140722
5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball
Wednesday 140716
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders
Friday 140718
For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run
Saturday 140719
Back squat 5-5-5-5-5 reps
Monday 140714
Deadlift 3-3-3-3-3 reps
Helen
Helen
3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups