Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Hard Cindy
"Hard Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate
Saturday 140104
For time:
155 pound Snatch, 9 reps
Row 2,000 meters
155 pound Snatch, 15 reps
Row 1,000 meters
155 pound Snatch, 21 reps
Row 500 meters
Monday 131230
15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up
Tuesday 131231
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Wednesday 140101
Five rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 repsThere should be no bend of the leg or hip in the strict ring dip.
TK
"TK"
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Friday 131227
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Monday 131223
Back Squat 5-5-5-5-5 reps
Tuesday 131224
Four rounds for time of:
Run 400 meters
50 Squats
DG
"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps