Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Saturday 131109
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Sunday 131110
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Wednesday 131106
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps
Friday 131108
2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Tuesday 131105
2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Saturday 131102
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" boxFor the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Thursday 131031
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 poundsHold 25 pound plate or dumbbell to chest for back extensions.
Friday 131101
Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch