Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 130719
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
Nancy
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Wednesday 130717
Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K
Saturday 130713
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Monday 130715
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Thursday 130711
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Friday 130712
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Monday 130708
Front squat 3-3-3-3-3 reps