Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 140216
Complete as many rounds as possible in 7 minutes of:
5 sub-1:30/500-m pace pulls on C2 rower
315-lb. deadlifts, 3 reps
Wednesday 140212
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).
Add all reps to calories for each row and post sum to comments.
Thursday 140213
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Saturday 140208
3 rounds for time of:
115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups
Sunday 140209
3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups
Monday 140210
3 rounds for time of:
115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups
Tuesday 140204
For time:
50 L-Pull-ups
115 pound Squat clean, 50 reps
50 L-Pull-ups
Wednesday 140205
In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees
Thursday 140206
For time:
50 Ring dips
115 pound Squat clean, 50 reps
50 Ring dips
Saturday 140201
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Deadlift
1,000 meter Row
Pull-ups