Sunday 140629
For time:
Swim 1,000 meters
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 140629
For time:
Swim 1,000 meters
Monday 140630
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps
Wednesday 140625
Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladderFor the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Thursday 140626
4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups
Sunday 140622
Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps
Tuesday 140624
4 rounds for time of:
50 squats
40 back extensions
30 push-ups
Saturday 140621
10 sprints for time:
Run 100 metersRest as needed between efforts. Post best and worst times to comments.
Compare to 070529.
Friday 140620
10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-upsFor weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Monday 140616
Snatch balance 1-1-1-1-1-1-1
The Ghost
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute restTry for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.