Monday 140120
Row 5K
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 140120
Row 5K
Tuesday 140121
Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
21 L-Pull-ups
Thursday 140116
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Friday 140117
For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters
Monday 140113
21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat
Marguerita
"Marguerita"
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Cindy XXX
"Cindy XXX"
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Sunday 140112
Four rounds of:
Row 1,000 meters
Rest 90 seconds
Thursday 140109
Five rounds for time of:
Run 400 meters
50 pound Dumbbell Clean & Jerk, 21 reps
Sunday 140105
For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups