Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 130723
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Wednesday 130724
For time:
Row 21,097 meters
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
Saturday 130720
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
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