Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Fight Gone Bad!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 130118.
Sunday 130623
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
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