Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 130618
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Wednesday 130619
Hang power clean 3-3-3-3-3-3-3 reps
Friday 130621
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Monday 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Saturday 130615
Hang power snatch 3-3-3-3-3 reps
Gallant
"Gallant"
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
Friday 130614
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up
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
Tuesday 130611
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups