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
Tuesday 130813
Clean and Jerk 1-1-1-1-1-1-1 reps
Monday 130812
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch boxCompare to 130128.
Friday 130809
Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
Saturday 130810
Two rounds for time of:
135 pound Thruster, 30 reps
30 L Pull-ups
Tuesday 130806
For time:
30 Snatches
Thursday 130808
Ten rounds for time of:
7 Burpees
7 Knees to elbows
Tabata Something Else
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Sunday 130804
Deadlift 7-7-7-7-7-7-7 reps
For each set, touch and go at ground only.
Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball