Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Griff
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Barbara
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round.
Monday 130909
21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Roney
"Roney"
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Hotshots 19
"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Sunday 130901
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 130902
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Annie
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Friday 130830
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters