Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Thursday 130509
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Friday 130510
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.
Wednesday 130508
21-15-9 reps for time of:
Handstand push-ups
Pull-ups
Sunday 130505
Front Squat 10-10-10-10-10 reps
Nancy
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Thursday 130502
For time:
100 L-Pull-ups
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Sunday 130428
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Tuesday 130430
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups