Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Diane
Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups
Wednesday 140226
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Friday 140228
Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Monday 140224
Row 10,000 meters
Tuesday 140225
Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Friday 140221
50 super-strict push-ups in one set
5,000-m rowUpload video of push-ups to YouTube with your name and "CrossFit Push-up Contest 140221" in title and then post link to comments by 5 p.m. PT Friday. Prizes of $1,000, $750 and $500 for 1st, 2nd and 3rd-place efforts. Technique trumps speed.
Low camera perpendicular to athlete's body. No perturbance of midline. No movement in hip, knee or head. Use CFJ The Push-up as reference.
Saturday 140222
2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions
50 GHD sit-ups
Tuesday 140218
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
Special Mary
Special Mary
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Monday 140217
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thrusters, 3 reps