Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 131125
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Tuesday 131126
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Wednesday 131120
For time:
15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups
Thursday 131121
Weighted pull-ups 1-1-1-1-1-1-1 reps
Willy
"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Lee
"Lee"
Five rounds for time of:
Run 400 meters
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent
Sunday 131117
Hang power snatch 3-3-3-3-3 reps
Monday 131118
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Wednesday 131113
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep