Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Smykowski
"Smykowski"
For time:
Run 6k
60 Burpee pull-upsIf you've got body armor or a thirty pound vest, wear it.
Friday 130705
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
Hope
Hope For Cures workout is today!
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
Hope workout scorecard - [pdf]
Compare to 120608.
Monday 130701
Behind the neck Jerk 1-1-1-1-1-1-1
Wednesday 130703
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Thursday 130627
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
Saturday 130629
For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
Sunday 130630
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Tuesday 130625
Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups
Bruck
"Bruck"
Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps