Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 130609
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Monday 130610
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Annie
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Friday 130607
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
35 pound Dumbbell squat snatch, 10 reps, alternating
Wednesday 130605
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups
Thursday 130530
Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold
Saturday 130601
2013 CrossFit Games Regional Event 6
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack
Sunday 130602
2013 CrossFit Games Regional Event 7
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
225 pound Squat clean, 4 reps
100 foot Sprint
Tuesday 130528
Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 metersRest the remainder of each five minute period. Post 200 meter sprint times to comments.