Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Wednesday 130529
Back Squat 3-2-2-2-1-1-1-1-1 reps.
Friday 130524
2013 CrossFit Games Regional Event 3
For time:
30 Burpee muscle-ups
Saturday 130525
2013 CrossFit Games Regional Event 4
For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps
Sunday 130526
2013 CrossFit Games Regional Event 5
21-15-9 reps for time of:
315 pound Deadlift
30" Box jump
Omar
"Omar"
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Wednesday 130522
Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps
Saturday 130518
2013 CrossFit Games Regional Event 2
Complete the following in 7 minutes:
3 Overhead squatsBegin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.